DBT Skills
Standing: Drop your arms down from your shoulders; keep them
straight or bent slightly at the elbows. With hands
unclenched, turn your hands outward, with thumbs out to
your sides, palms up, and fingers relaxed.
Sitting: Place your hands on your lap or your thighs. With hands
unclenched, turn your hands outward, with palms up and
fingers relaxed.
Lying down: Arms by your side, hands unclenched, turn your palms
up with fingers relaxed.
Remember, your hands communicate to your brain; your body connects to you mind.
Name the skill
What is Willing Hands
What is Dopamine
What is the largest planet in our solar system?
What is Jupiter
1st. Relax your face from the top of your head down to your chin and jaw.
Let go of each facial muscle (forehead, eyes, and brows; cheeks,
mouth, and tongue; teeth slightly apart). If you have difficulty, try
tensing your facial muscles and then letting go.
A tense smile is a grin (and might tell your brain you are hiding or
masking your real feelings).
2nd. Let both corners of your lips go slightly up, just so you can feel them.
It is not necessary for others to see it. A half-smile is slightly
upturned lips with a relaxed face.
3rd. Try to adopt a serene facial expression.
Remember, your face communicates to your brain; your body
connects to your mind.
What is Half-Smiling
True or false:
As with any new skill, it is important to first practice when you don't need the skill.
What is true
If you practice in easier situations, the skill will become automatic, and you will have the skill when you need it.
In the film, The Matrix, does Neo take the red pill or the blue pill?
What is the red pill?
Fill in the blank:
One approach to self-soothing involves using our _____ _____ to engage in activities that bring us comfort and relaxation.
What is five senses.
Fill in the blank.
Using a technique called _____ can quickly help you become a better listener. When doing this, you will repeat back what someone has just said to you, but in your own words. This shows that you didn't just hear the other person, but you are trying to understand them.
What is reflection
What year was the first iphone released?
When is 2007?
A way to describe the different states of mind that we can be in when making decisions. What are 2 benefits of achieving a balance between these states of mind?
Benefits: make healthy decisions, manage emotions in healthy way, communicate effectively with others, and avoid impulsive decision making.
Fill in the blank:
Observe when you begin to get angry or hostile with someone. Ask yourself, "_____ _____ _____"
What is
"Is this effective?"
Who voices the character, Joe Gardner, in the movie Soul?
Who is Jamie Fox
What does the acronym DEAR MAN stand for?
What is
Describe
Express
Assert
Reinforce
Mindfulness
Appear confident
Negotiate
According to the Kubler-Ross model, what are the stages of grief?
What is denial, anger, bargaining, depression and acceptance?
List all of the types of pets on the opposing team?
Bonus: extra 300 points if you can list all of their names.
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