DBT Areas
This area of DBT focuses on staying present in the moment without judgement
Mindfulness
You’re extremely angry after your favorite basketball team gets robbed by a bad call. You can’t change it. Which DBT area fits best in the moment?
Distress Tolerance
This cognitive distortion occurs when we think that things "must" be a certain way
Should Statements
This skill focused on mindfulness includes stretching, breathing, and meditation
Yoga
Which NBA player became the all-time leading scorer in league history in 2023?
A. Stephen Curry
B. Kevin Durant
C. Nikola Jokić
D. LeBron James
D. LeBron James
This area of DBT helps us manage feelings as they come up by being aware of our feelings and handling them accordingly
Emotional Regulation
You keep getting nervous before football games and want to reduce anxiety long-term. Which DBT area helps most?
Emotional Regulation
This cognitive distortion occurs when we think of the worse possible scenario in a situation
Catastrophizing
Which NBA player won the 2023–2024 MVP award?
A. Luka Dončić
B. Nikola Jokić
C. Shai Gilgeous-Alexander
D. Giannis Antetokounmpo
B. Nikola Jokić
You want to listen to specific music during school , however the teacher says that you cannot listen to any music during this time. What DBT area needs to be utilized and what skills would you use to cope?
Fun Fact: The NBA shot clock was introduced in 1954 because some teams would just hold the ball to waste time—games were getting so boring that fans complained.
Which NBA team won the 2024 NBA Championship?
A. Boston Celtics
B. Denver Nuggets
C. Dallas Mavericks
D. Miami Heat
A teammate trash-talks you after practice and you want to respond without escalating drama. Which DBT area should you use?
Interpersonal Effectiveness
This cognitive distortion occurs when thinking in absolutes such as "always", "never", or "every"
All-or-Nothing Thinking
TIPP
Your parents will not let you hang out with your friends because they don't trust you to be safe and make the best decisions with your peers. What DBT area needs to be utilized and what skills would you use to cope?
Fun Fact: The longest professional baseball game ever lasted 33 innings and took over 8 hours to complete.
This area of DBT focuses on handling crisis and/ overwhelming situations in which we may be anxious, angry, depressed, or even bored
Distress tolerance
You’re spiraling about missing a game-winning shot and keep replaying it in your head over and over while you should be spending time with friends. Which DBT area helps bring you back to now?
Mindfulness
Which NFL player became the first quarterback to win Super Bowl MVP with two different teams?
A. Peyton Manning
B. Tom Brady
C. Patrick Mahomes
D. Joe Montana
B - Tom Brady
Explain and demonstrate 2 different types of breathing techniques and 1 grounding technique
Boxed Breathing, 4-7-8 Breathing, Finger Breathing and 5-4-3-2-1, ABCs, visualization/imagery
Your enjoy sitting next to your classmate, but they keep clicking their pen and the sounding is irritating you. What DBT area needs to be utilized and what skills would you use to cope?
Fun Fact: The Super Bowl is one of the biggest eating days in the U.S.—people eat over 1 billion chicken wings every Super Bowl Sunday.
This area of DBT focuses on relationships with others and how we can communicate well with others
Interpersonal Effectiveness
Which MLB player hit 62 home runs in the 2022 season, breaking the American League single-season record?
A. Shohei Ohtani
B. Barry Bonds
C. Aaron Judge
D. Mike Trout
C. Aaron Judge
This cognitive distortion occurs when we make broad interpretations from a single event or a few events
Name 4 out of the 7 letters from the DBT Distress Tolerance skill IMPROVE
Imagery, Meaning, Prayer, Relaxation, One thing at a Time, Vacation, and Encouragement
You planned on hanging out with friends this weekend, but your parents got that report from school and now you are grounded for the weekend. What DBT area needs to be utilized and what skills would you use to cope?
Fun Fact: The shortest NFL player ever, Trindon Holliday, was 5'5" and still played wide receiver and returner.