Both/And
In DBT, dialectical thinking means recognizing that what two things can be true at the same time?
What is two seemingly opposing or different truths can coexist.
What does the letter S stand for in the DBT STOP skill?
What is Stop.
What does the acronym ACCEPTS help us remember?
What are Seven distraction strategies: Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations.
What does the first letter P stand for in the PLEASE skill?
What is Treat Physical Illness.
You have a stressful appointment in 15 minutes. Name one ACCEPTS strategy you could use while waiting.
What is... Listen to music, play a word game, read something engaging, or use a safe sensory strategy.
Reframe this black-and-white thought using Both/And: "I'm struggling right now, so I'm failing."
What is "I'm struggling right now AND I'm still making progress." Other balanced reframes are acceptable.
Name all four steps of the STOP skill.
What are Stop, Take a step back, Observe, Proceed mindfully.
You send an encouraging message to a friend who is having a difficult day. Which ACCEPTS category does this represent?
What is Contributing.
Name the five areas of physical self-care covered by the PLEASE skill.
What are Treat Physical Illness, Balanced Eating, Avoid Mood-Altering Substances, Balanced Sleep, and Exercise Daily.
A friend leaves you on read for eight hours. Name one unhelpful impulse and one effective STOP-based response.
What is... (one possible answer) Impulse—send multiple angry texts. STOP response—put the phone down, observe feelings and missing information, and wait before deciding whether a follow-up is needed.
A friend cancels plans at the last minute. You feel hurt and think, "They clearly don't care about me." Give one dialectical response.
What is "I'm hurt and frustrated that they canceled AND I don't necessarily know why they canceled."
Someone sends you a text that makes you angry. You immediately want to send a lengthy response. Which STOP step would involve putting your phone down and taking a breath?
What is Take a step back (T).
You are stuck in a worry loop and need to redirect your attention for 10 minutes. Name three different ACCEPTS categories and one example for each.
What are: Activities—complete a puzzle; Thoughts—play a word game; Sensations—hold a grounding object. Other appropriate examples and categories are acceptable.
You have barely slept, skipped meals, and are feeling more irritable than usual. Which PLEASE areas might be worth checking in on?
What are Balanced Sleep and Balanced Eating. Participants may also identify other relevant areas based on the scenario.
You are feeling overwhelmed by several responsibilities and want to avoid everything. Use both a PLEASE strategy and an ACCEPTS strategy to create a manageable next step.
What are... (possible answers): Eat a regular meal or attend to sleep needs (PLEASE), then focus on one manageable activity or temporarily set aside a nonurgent concern (ACCEPTS).
True or false: Dialectical thinking means both sides of an argument are always equally true.
What is false. Both/And makes room for complexity and multiple perspectives; it does not mean every perspective is equally accurate or valid.
During the Observe step, name two things you can check internally and two things you can check externally.
What are: Internally: emotions, intensity, thoughts, body sensations, or urges. Externally: what actually happened, what you know, assumptions, missing information, or possible consequences.
True or false: Distraction and avoidance are exactly the same thing.
What is False. Distraction is a temporary strategy to create space from distress. It should not become a way to indefinitely avoid necessary responsibilities or problems.
True or false: You need to complete a full workout at the gym for Exercise Daily to count.
What is false. Even 20–30 minutes of brisk walking can be beneficial. Physical activity should be adapted to individual needs and abilities.
Create a Both/And statement for this situation: "I made a mistake at work. Now everyone thinks I'm incompetent."
What is... (possible answer): "I made a mistake AND that doesn't mean I'm incompetent." Other balanced statements are acceptable.
You care about someone, but their behavior has hurt you repeatedly. Create a Both/And statement that acknowledges your feelings while maintaining a boundary.
What is "I care about this person AND I am allowed to set boundaries when their behavior hurts me." Other thoughtful responses are acceptable.
Your boss sends you an upsetting email. Your first impulse is to write a four-paragraph response defending yourself. Describe a STOP-based response from beginning to end.
What is Don't send the response immediately, save the draft, take a break, observe your feelings and the actual content of the email, and decide what response is most effective after you have had time to regulate.
Your plans get canceled unexpectedly. You are disappointed and want to spend the rest of the day feeling miserable. Identify two ACCEPTS skills you could use and explain how each could help without pretending you're not upset.
What is Activities—make alternative plans or engage in a hobby. Emotions—watch something funny or listen to music that helps shift your emotional state. Other appropriate strategies are acceptable.
A person is experiencing more intense emotions and realizes they have been sleeping poorly, skipping meals, and using substances to cope. Identify three PLEASE-related areas to explore and one supportive action for each.
What are... Possible answer: Balanced Sleep—work toward a consistent sleep routine; Balanced Eating—plan a manageable regular meal; Avoid Mood-Altering Substances—consider support and strategies to reduce or avoid substance use. Responses should be adapted to the person's needs.
You are having a really difficult day. You are exhausted, irritable, worried about a problem, and tempted to react to someone in anger. Create a three-step plan using at least three different DBT skills covered in group.
What is... 1. PLEASE—check whether I need food, rest, or another physical self-care step. 2. STOP—pause before responding to the person. 3. ACCEPTS—use a distraction strategy to create space, then return to problem-solving when more regulated. A Both/And statement can also be included.