Mindfulness
This “What Skill” means simply noticing thoughts, feelings, and sensations without trying to change them.
What DBT skill helps you quickly lower your body’s arousal by changing temperature (ice, cold water)?
TIPP (Temperature)
Which part of ABC PLEASE focuses on increasing your sense of competence by practicing tasks regularly?
B- Build Mastery
What DBT skill helps you clearly ask for what you want or say no?
DEARMAN
This acronym is commonly used in gaming to let others know you are not at your device.
AFK
What DBT skill means describing what you notice using clear, factual language?
Describe
What skill involves using your five senses to calm your body, such as holding something warm or smelling something soothing?
Self-soothe
What technique encourages you to speak kindly and supportively to yourself to reduce emotional intensity?
Positive affirmations
What interpersonal skill teaches you to communicate with kindness, warmth, and validation to keep relationships healthy?
GIVE
This term describes the feeling of anxiety that comes from thinking others are having experiences without you, often fueled by social media.
FOMO
What “How Skill” tells you to focus on one thing at a time?
One-mindfully
What is the name of the distress tolerance skill where you focus your attention on something specific—like counting colors or noticing objects?
Grounding
What is the name of the emotion-regulation practice where you allow a feeling to rise and fall naturally without pushing it away?
Ride the wave
What skill involves communicating your limits about what behavior you will and won’t accept?
Setting boundaries
This phone feature reduces blue light exposure in the evening to help improve sleep.
Night Shift (or Night Light / Blue Light Filter)
What is the DBT term for the balanced state between Emotion Mind and Reasonable Mind?
Wise mind
What DBT skill helps you evaluate the short-term and long-term consequences of acting on an urge versus resisting it?
Pros and cons
What DBT skill involves choosing a behavior that goes against what your urge is telling you to do when that urge doesn’t fit the facts?
Opposite action.
What communication tool reduces blame and defensiveness by expressing your feelings and needs using phrases that focus on your own experience instead of criticizing the other person?
Using I statements
This social media platform was originally called “Musical.ly” before becoming one of the most-used apps among teens.
TikTok
What skill reminds you not to evaluate your experience as “good” or “bad,” but simply notice it?
Non-judgmentally
What DBT distress-tolerance skill involves fully accepting reality as it is, letting go of the fight against the moment, and acknowledging that resisting the situation only increases suffering?
Radical acceptance.
Which emotion-regulation set of skills focuses on preventing emotional crises before they occur by maintaining the body and environment in ways that reduce sensitivity to emotional triggers?
ABC PLEASE
Which of the 4 communication styles would this fall into: “It’s fine. I’ll just do it myself… like I always do.”
Passive aggresive
Online, this term is used to describe someone who seems to lack independent thought and follows trends or scripts without questioning them.
An NPC