Mindfulness
What does “observe” mean in mindfulness?
Notice thoughts, emotions, and sensations without reacting or judging them.
What is the goal of distress tolerance skills?
To survive crises without making things worse.
What is the aim of emotional regulation?
Emotion regulation aims to reduce vulnerability to, and change, the intensity of emotions (management/modification).
What is the aim of Interpersonal Effectiveness skills?
To help individuals ask for needs, set boundaries, and manage conflict while maintaining self-respect and healthy relationships.
What are the three states of mind in DBT?
Emotion Mind
Reasonable Mind
Wise Mind
What does it mean to act “one-mindfully”?
Doing one thing at a time with full attention.
What DBT skill involves using temperature, intense exercise, paced breathing, and muscle relaxation?
T.I.P.P.
What does “checking the facts” help determine?
Whether an emotional reaction matches the situation.
What does DEAR MAN stand for?
Describe
Express
Assert
Reinforce
Mindful
Appear confident
Negotiate
What is Wise Mind?
The balanced integration of emotion mind and reasonable mind.
Give an example of a judgmental thought and a non-judgmental alternative.
Answer Example:
Judgment: “I’m terrible at this.”
Non-judgment: “I’m struggling with this right now.”
What is “radical acceptance”?
Fully accepting reality as it is in the present moment, even if we don’t like it.
What is vulnerability in emotion regulation?
Factors that make someone more sensitive to emotional reactions (sleep, hunger, illness, stress).
Give a teammate on the opposite team a piece of positive feedback.
Script
-My observation
-My perception
-My Suggestion
Give an example of emotion mind.
Acting impulsively because of anger or sadness.
What are the three “What” skills of mindfulness in DBT?
Observe, Describe, Participate.
Explanation: These skills help individuals stay present by noticing experiences, putting words to them, and fully engaging in the moment.
What does the acronym STOP stand for?
S – Stop
T – Take a step back
O – Observe
P – Proceed mindfully
What skill involves doing the opposite of what an emotion urges you to do?
Opposite Action
What skill focuses on maintaining self-respect?
FAST
Fair
Apologies (no unnecessary apologies)
Stick to values
Truthful
Give an example of reasonable mind.
Making a purely logical decision without considering emotions.
What are the three “How” skills of mindfulness?
Non-judgmentally, One-mindfully, Effectively.
Explanation: These skills guide how we practice mindfulness by focusing on acceptance, single-task focus, and doing what works
What does ACCEPTS stand for in distress tolerance?
Activities
Contributing
Comparisons
Emotions
Pushing away
Thoughts
Sensations
What does the acronym PLEASE refer to?
Treat Physical illness
Balance Leating
Avoid mood-altering Excess substances
Balance Sleep
Get Exercise
What does GIVE stand for?
Gentle
Interested
Validate
Easy manner
What is the ultimate goal of DBT?
To build a life worth living.