DBT Toolbox
This skill helps you pause when you're about to react — you Stop, Take a step back, Observe, and Proceed mindfully.
What is the STOP skill?
You make a decision that takes into account both how you feel and what makes logical sense.
What is wise mind?
Trivia, conversation, games are all examples of this.
What is distraction?
You’re panicking at the table and feel like you’re going to lose control — what skill could help you calm your body first?
What is the STOP skill? (other answers such as mindfulness, TIPP, or social support valid)
Hannah is growing __ inside her.
What is a baby?
When you feel like avoiding your meal, but you choose to stay and eat calmly instead.
What is opposite action?
You’re upset that your plan didn’t go the way you wanted, but you stop trying to fight reality and let go of what you can’t control.
What is radical acceptance?
What is buddy bites?
You feel like leaving the table, but you know staying supports your long-term goals — what helps you act differently from your urge?
What is opposite action?
This staff has a cat, a dog, and 6 fish.
Who is Chelsey?
Before believing a thought like “everyone is judging me,” you ask yourself what real evidence you have for it.
What is check the facts?
You noticing sounds, textures, or smells—to calm yourself when your feelings get big.
What is self-soothe with senses?
Eating without focusing on food, having a consistent automatic pace.
What is mechanical eating?
You begin comparing your progress at lunch to your peers around you, what do you do?
What is check the facts?
Abby has lived in ___ different states. (less than 10)
What is seven?
You feel a powerful urge to act on your emotions, but instead of giving in, you watch the feeling come and go without doing anything.
What is urge surfing?
You focus your attention on what’s happening in the moment without judging it as good or bad.
What is mindfulness?
Focusing on the textures, smells, temperature of food rather than the fear attached to it.
What is mindful eating?
You have items on your plate that feel safe and items that feel unsafe, what do you do?
What is eat in the round?
Carissa played ____ in her high school production of Aladdin.
What is The Genie?
What does each letter of DEAR MAN stand for? Must get 6/7
D – Describe the situation
E – Express your feelings/opinions
A – Assert your needs clearly
R – Reinforce the outcome (benefits)
M – Mindful (stay focused)
A – Appear confident
N – Negotiate if needed
You give yourself compassion by saying things like, “This is really hard — and I’m doing the best I can.”
What is self-validation? (will also accept name to tame)
Eating "out of order", not focusing on safe components first. Not saving dessert for last.
What is eating in the round?
You feel full and no longer want to take bites. What is plan could you make?
What is assess hunger/fulness further, taking small but progressive bites, setting a goal outside of finishing.
This staff has a cat named Dylan O'Brien.