Vocab Words
What is DBT?
Skills that help me handle big feelings and tough situations
What does the S in stop stand for?
Stop!
Which TIPP skill involves using cold water to help your body calm down?
Temperature
Name one activity you can do to distract yourself from the problem or a tough feeling.
Reading, coloring, playing a game, etc. Many great choices!
What do you call a bear with no teeth?
A gummy bear
What does it mean to notice what is happening around you and inside you?
Mindfulness
True/False: It is okay to actually take a step back when in a challenging situation.
TRUE
What are some items you would put in a “self-soothe box” or “calm down box”?
Things that deal with your senses! Feathers, beads, play-doh, etc.
This is how it is; I get over it and move on.
What do you call a fake noodle?
An impasta
What does it mean to keep your cool when things are tough?
Distress Tolerance
What part of STOP asks you to notice what you are feeling in your body and what is happening around you?
O - Observe
When should you use the TIPP skill?
When you are having big feelings and are at your limit (think of your feelings thermometer)
True/False: Distracting yourself from the problem or a tough feeling makes it go away.
FALSE
What has a thumb and four fingers but isn't alive?
A glove
What does it mean to control your emotions so they don’t control you?
Emotional Regulation
Which “mind” are you using when you proceed and make your best choice?
Wise Mind
Name all parts of the TIPP skill.
Temperature, intense exercise, paced breathing, progressive muscle relaxation
True/False: Using Pros and Cons is a good skill to use when you are dealing with BIG feelings and are in your emotional or logical mind.
FALSE! Use when you are in your wise mind and are able to think better
What falls but never gets hurt?
Rain or snow
What is the difference between willingness and willfulness?
Willingness is doing it with effort (using wise mind). Willfulness is not wanting to do it with effort; being stubborn/reluctant.
Why is it important to “take a step back” before acting?
to have a calm mind and to make sure not to make the situation worse
How does focusing on your senses help when you are upset?
Practices mindfulness. Keeps you grounded.
How does acceptance and pros and cons work together?
Sometimes we have to practice accepting the outcomes of decisions no matter what the pros and cons are.
Why was the dragon such a good story teller?
Because he always had a long tail