Emotion Regulation Skills
What is the DBT skill where we evaluate how we see a situation to determine if it is accurate?
What is Check the Facts
The E stands for eating balanced meals. What is an example of a balanced meal?
Ex: Protein source (Steak, Chicken, etc.), Fruits, Veggies, etc...(multiple correct answers).
Name the skill: You are mad at a friend and you want to yellat them but you know that may NOT be the best so INSTEAD you take a breath and politely walk away
Opposite Action
The state of mind in which people are more likely to act impulsively
What is Emotion Mind
What does mindfulness mean in DBT?
Pay attention to the present moment, without judgement
This skill is used when checking the facts to help resolve a issue.
What is Problem-Solving
Which PLEASE skill can be practiced by taking a walk, dancing, swimming, or riding a bike?
Get exercise
Name the skill:You eat a balanced meal after soccer practice
What is PLEASE
The "WHAT" skill in mindfulness where individuals sit back and look at things
Observe
What are the 3 WHAT Skills
Observe, Describe, and Participate
This is how we observe our emotions and is also used in the HOW Skill.
What is Non-Judgmentally
What are ways in which you can create a good sleep routine?
(Various examples can be used)
-Going to bed early
-Make your room dark
-Don't use your phone in bed
Name the skill: I am feeling a strong emotion, but I do not avoid it. I let it be.
What is riding the wave
These skills are used when an emotions is too strong to process and are feeling overwhelmed, but don't want to make the situation worse
What are Distress Tolerance Skills
What does it mean to observe without Judgement?
Notice thoughts, feelings, and sensations without labeling them as good or bad
What does Opposite Action mean?
acting the opposite manner to an emotion-driven urge when the emotion doesn't fit the facts or acting on it would be non-effective
This part of PLEASE skill involves taking care of medical problems and following treatment recommendations?
What is Treat Physical Illness
Name the Skill: You plan meaningful activities that uplifts and brings you joy to help balance your emotions
What is Accumulating Positive Experiences
Complete acceptance of reality exactly as it is without trying to fight or resist it, often called the key to reducing suffering.
What is Radical Acceptance
What are the three "HOW" skills of mindfulness
Nonjudgmentally, One-Mindfully, and effectively
What skill involves making a plan for ourselves fordealing with a stressful situation we will encounter in the future?
Coping Ahead
This letter in the PLEASE skill reminds you to take care of your body by avoiding drug or alcohol substances that can affect your mood
What is Avoiding mood-altering substances
Name the skill: Doing at least one thing a day to make yourself feel competent and in control and build skills
What is Building Mastery
This acronym helps you distract yourself in a healthy way during intense emotions by focusing on activities, contributing, or using opposite emotions
What is ACCEPTS
You notice yourself thinking, "I'm terrible at everything" What could you do using mindfulness
Notice the thought, describe it as a thought rather than a fact, and return attention to the present moment without judging yourself