3 States of Mind
What are the three states of mind in DBT?
Emotion Mind, Reasonable Mind, and Wise Mind
What are the three WHAT skills in DBT mindfulness?
Observe, Describe, and Participate.
Give one sight self-soothe example.
Looking at nature, pictures, candles, etc.
Give one example of an Activity you can do to distract from distress.
Go for a walk, draw, clean, watch a show, etc.
How does changing your Temperature help?
It lowers body arousal and activates the dive reflex to calm you.
Describe Emotion Mind.
Decisions are driven by feelings and urges; logic is harder to access.
What are the three HOW skills?
Non-judgmentally, One-mindfully, and Effectively.
What does self-soothe use to calm you?
The five senses — sight, sound, smell, taste, touch.
What does each letter in ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation.
Describe Reasonable Mind.
Focused on facts, logic, and problem-solving; little emotional awareness.
How do you response Non-judgmentally?
By focusing on the facts!
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully.
What’s an example of Contributing to tolerate distress?
Doing something kind for someone else — sending a text, helping out, volunteering.
Give one example of Intense Exercise.
Jumping jacks, running, push-ups, fast walking.
Describe Wise Mind.
The balance between Emotion Mind and Reasonable Mind — using both reason and emotion together.
What does it mean to act One-mindfully?
Focus on one thing at a time — fully present in the moment.
What’s the purpose of the STOP skill?
To pause impulsive reactions and prevent making situations worse.
What does Pushing Away mean in DBT?
Temporarily setting a problem aside to focus on calming down.
What’s is Progressive Muscle Relaxation?
Tensing and releasing muscle groups to release tension and relax the body.
How would you reply to this scenario in WISE MIND?
Scenario"Your best friend doesn’t text you back for two days after you told them something important. You start to feel ignored and upset."
“I feel hurt and worried because I value this friendship, but I also know they might be busy. I’ll take care of myself today and check in with them calmly if I’m still concerned.”
(Balances emotion + logic; acknowledges feelings, chooses effective action.)
Give an example of using all three WHAT skills together.
Example: You notice your heart racing (Observe), say “I feel anxious” (Describe), and focus fully on your breathing (Participate).
You’re in a heated argument with a parent or friend and feel ready to yell or slam the door. How could you use STOP in that moment?
Example: Stop talking, take a slow breath, notice your body tension and thoughts, then respond calmly or walk away until you’re grounded.
What is the purpose of Wise Mind ACCEPTS Skill!
Intended to help distract us and get us through difficult emotional situations or a crisis.
What is the purpose of the TIPP Skill?
To rapidly change your body chemistry to reduce overwhelming emotions, providing immediate, short-term relief during intense emotional distress or a mental health crisis