DBT Skills
This DBT skill means pausing before reacting.
Answer: What is STOP?
Your friend doesn’t respond to a text and you assume they hate you. This is called what thinking mistake?
Answer: What is mind reading?
Acting quickly based on strong emotions instead of thinking first is called what?
Answer: What is Emotion Mind?
Name one of the three “What” skills.
Answer: Observe, Describe, or Participate
The D in DEAR MAN stands for what?
Answer: Describe
This DBT concept is the balance between emotion and logic.
What is Wise Mind?
Someone posts something mean about you online. What DBT skill helps you pause before reacting?
Answer: What is STOP?
This DBT skill means doing the opposite of what your emotion urges you to do.
Answer: What is Opposite Action?
Name one of the three “How” skills.
Answer: Non-judgmentally, One-mindfully, or Effectively
The A in DEAR MAN stands for what?
Answer: Assert
This emotion regulation skill asks you to check whether your emotion fits the facts.
What is Check the Facts?
You get very angry and want to send a long angry text. What DBT skill helps you calm your body quickly?
Answer: What is TIPP?
This distress tolerance skill uses temperature, intense exercise, paced breathing, and muscle relaxation.
Answer: What is TIPP?
This mindfulness practice focuses on noticing 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
Answer: What is the 5-4-3-2-1 grounding exercise?
This interpersonal skill focuses on maintaining relationships.
Answer: What is GIVE?
This interpersonal effectiveness skill is used to ask for what you want.
What is DEAR MAN?
You feel rejected after a friend cancels plans. What DBT skill helps you question your assumptions?
Answer: What is Check the Facts?
This skill helps you accept reality instead of fighting it.
Answer: What is Radical Acceptance?
Mindfulness means paying attention to the present moment without what?
Answer: Judgment
This interpersonal skill focuses on maintaining self-respect.
Answer: What is FAST?