Acronyms
Emotion Regulation
DBT Facts
Other DBT Skills
Distress Tolerance
100

What does the "T" in the TIP skill stand for?

"Tipping" the temperature of your face with very cold water

100

What does HALT stand for?

Hungry, Angry, Lonely, Tired

100

What does DBT stand for?

Dialectical Behavioral Therapy

100

Give an example of how you can "self-soothe" in addiction recovery

Whatever helps you self soothe is the right answer :)

100

Distress tolerance can be described as "getting through crisis situations without making things ______ . 

Worse

200

Name one letter (coping skill) in the ACCEPTS skill

(A)ctivities, (C)ontributing, (C)omparisons, E(motions), P(ushing away), T(houghts), S(ensations)
200

We can control our _________, or they can control us.

Emotions

200

What do "dialectics" mean?

When two seemingly conflicting things are true at the same time

200

What does "urge surfing" mean?

A technique for managing unwanted behaviors such as drug/alcohol cravings- encourages "riding out" the urge rather than giving in to it

200

True or False:

Stress and "distress" are the same thing

300

What does the "O" in the STOP skill stand for?

Observe

300

True or False:

Labeling and observing our emotions makes them worse

FALSEEEEE!!!!

300

List one mental health issue that DBT can help with

Addiction, depression, anxiety, borderline personality disorder, self harm, suicidal ideation, personality disorders

300

What does radical acceptance mean?

Accepting reality 100% as it is, rather than how we think it should be

300

One of the main components of distress tolerance is to eliminate __________.

Suffering

400

Name one letter/skill in the PLEASE of "ABC PLEASE" 

P(hysical Illness), E(ating), A(void mood alterning substances), S(leep), E(xercise)

400

What does "Cope Ahead" mean?

Making a skillful plan ahead of time for how you will deal with difficult emotions and situations when they arise.

400

True or False:

One of the 4 pillars of DBT is "self care"

FALSE!!!!

400

Explain the skill of "opposite action"

Engaging in an activity that is opposite of the urge you are having in order to make a behavior change

400

What type of situation would distress tolerance skills be helpful during?

Crisis, during times of severe pain/anxiety, when emotional pain is strong, strong urges to use substances or self harm, when someone is emotionally overwhelmed and needs to be productive

500

What does the ABC in "ABC PLEASE" stand for?

Accumulate Positive Emotions, Build Mastery, Cope Ahead

500

What are some causes of emotion dysregulation?

Substance abuse, childhood trauma, genetics, mental illness, brain injuries, extreme invalidation during childhood

500

What are the 4 components of DBT? 

(We've covered 2 so far)

Distress tolerance, Emotion Regulation, Mindfulness, Interpersonal Effectiveness

500

Explain the concept of "Wise Mind"

Finding a middle ground between using our emotional mind and our rational mind to make wise decisions

500

What is the purpose of the STOP skill?

To pause, reflect, proceed mindfully rather than react impulsively to situations

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