Grounding
Name one of your five senses.
Sight, Hearing, Touch, Smell, or Taste
Name one way to relax your body besides sleeping.
Stretching, walking, music, warm shower, etc.
True or False: Distractions mean you're avoiding your feelings forever.
Answer: False.
True or False: Self-care is selfish.
False
What does DBT stand for?
Dialectical Behavior Therapy. teaches practical skills to manage intense emotions, handle stress, improve relationships, and make healthier choices. It focuses on helping people respond thoughtfully instead of reacting impulsively.
What are the five steps in the 5-4-3-2-1 grounding technique?
Which muscle should you relax first in progressive muscle relaxation?
Any muscle group—you can start anywhere (hands, shoulders, feet).
Name three healthy distractions you could do in less than 15 minutes.
walking, listening to music, coloring, reading, stretching, organizing, calling a friend, doing a puzzle, taking a shower, knitting, gardening.
Name three things that are free self care.
Sleep, movement, sunshine, connection, hug, nature,etc.
Name one DBT skill.
Deep breathing, STOP, TIPP, opposite action, mindfulness, self-soothing, etc.
Name one thing you can do to bring yourself back to the present moment.
: Feel feet on the floor, notice breathing, describe surroundings, hold an object
What is one relaxation technique you can use almost anywhere?
Deep breathing (box breathing, diaphragmatic breathing, or paced breathing), progressive muscle relaxation, or mindfulness, guided imagery, stretching
Which distraction would probably help the MOST if you're feeling angry?
A. Going for a walk
B. Posting about it on social media
C. Breaking something
D. Sending an angry text
Name one example of physical self-care.
Sleeping 7–9 hours, drinking water, eating nutritious meals, exercising, taking medications as prescribed, attending medical appointments, practicing good hygi
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully.
Name a word related to food (or animals, cities, etc.) for every letter starting with A.
what is the purpose of A to Z grounding technique?
Any appropriate words.
Cognitive grounding by engaging concentration.
How do you practice progressive muscle relaxation?
Tense a muscle group for about 5–10 seconds, then slowly relax it for 10–20 seconds, noticing the difference between tension and relaxation.
You're waiting for an important phone call and your anxiety is increasing. You have 20 minutes to wait. What would you do?
Any healthy distraction (reading, music, puzzle, cleaning, stretching, etc.)
Name one example of emotional self-care.
Taking care of your feelings.
Which TIPP skill changes your body temperature?
Temperature (cold water, ice pack).
Name 5 animals (or another category) in 15 seconds.
What is the purpose of using categories grounding technique?
Any five correct examples.
Uses the brain to shift attention away from distress.
Name 2 breathing techniques you can do.
box breathing, 478, 2:1, triangle breathing, belly breathing, etc
Your team has 30 seconds to list 10 healthy distractions.
Go for a walk, Listen to calming or uplifting music, Color, draw, or doodle, Read a book or magazine, Do a puzzle, Sudoku, or crossword, Call or talk with a supportive friend or family member, Stretch or do light yoga, Clean or organize a small space, Spend time with a pet (or watch animal videos if a pet isn't available), Cook or bake something simple
Name one example of social self-care.
What is "opposite action" in DBT?
Opposite Action is a DBT skill where you choose to do the opposite of what your emotion is urging you to do when that emotion isn't helping you or doesn't fit the facts. Acting opposite to the urge can help change both your behavior and, over time, the intensity of the emotion.