Anxiety & Anxiety Responses
What are the four common threat/anxiety responses we've discussed?
What are fight, flight, freeze, and fawn?
The ______________________ describes the zone where we can think clearly, learn, and cope effectively.
Window of Tolerance
Emotion regulation skills help us respond to emotions in a more ______ way.
What is effective or healthy?
Which distress tolerance skill uses cold water, intense exercise, and paced breathing?
TIP
You notice yourself getting angry during an argument and feel the urge to yell. What DBT skill would help you pause before reacting?
Answer: What is STOP?
Anxiety is primarily focused on what: the past, present, or future?
What is the future?
When someone is above their Window of Tolerance, they may experience anxiety, panic, or anger. What is this state called?
What is hyperarousal?
If sadness urges you to isolate, what might Opposite Action encourage you to do?
What is connect with others or engage in an activity?
Which DBT distress tolerance skill is designed to reduce suffering caused by resisting facts that cannot currently be changed?
What is Radical Acceptance?
You are extremely anxious before a presentation and splash cold water on your face. Which skill are you using?
What is TIP (Temperature)?
Name two physical symptoms of anxiety.
What are increased heart rate, sweating, shaking, muscle tension, upset stomach, or rapid breathing?
When someone is below their Window of Tolerance, they may feel numb, disconnected, or shut down. What is this state called?
What is hypoarousal?
Emotion regulation begins with noticing and understanding what?
What are your emotions and their triggers?
What does STOP stand for?
Stop, Take a step back, Observe, Proceed Mindfully
A friend cancels plans and you feel disappointed. Instead of staying in bed, you call another friend and go for a walk. What skill are you using?
What is Opposite Action?
Why can avoidance unintentionally strengthen anxiety over time?
What is because avoidance prevents us from learning that we can cope and that the feared outcome is often less dangerous than expected?
Distress tolerance skills are designed to do what?
What is help individuals survive a crisis without making the situation worse?
Name one thing that makes people more vulnerable to intense emotions according to DBT's PLEASE skills.
What is poor sleep, physical illness, substance use, lack of exercise, or inadequate nutrition?
Name four letters/skills included in ACCEPTS.
What are any four of Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations?
You are stuck in traffic and realize getting angry will not change the situation. You choose to accept it and listen to music instead. What skill are you using?
What is Radical Acceptance?
Anxiety often overestimates this and underestimates our ability to cope.
What is danger/threat and our coping abilities?
Name one skill that may help when a person is in hyperarousal and one skill that may help when they are in hypoarousal.
Examples include TIP, paced breathing, grounding for hyperarousal and movement, opposite action, engaging activities for hypoarousal.
According to emotion regulation principles, what is the problem with trying to suppress or avoid all uncomfortable emotions?
What is it is often ineffective and can increase emotional distress over time?
The DBT distress tolerance acronym IMPROVE includes seven strategies for coping with difficult situations. Name at least four.
What are Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Vacation, and Encouragement?
A client feels overwhelmed after receiving upsetting news. They first use STOP, then paced breathing, and later distract themselves with a favorite activity. Name all three skills used.
What are STOP, TIP (paced breathing), and ACCEPTS (Activities)?