Skillz
Emotion Regulation
Distress Tolerance
True/False
Cognitive Distortions
100

What does TIPP stand for?

Temperature, Intense Exercise, Paced Breathing, Paired Relaxation

100

What is a trigger and list two examples?

....

100
What skill do you use to get willingness?
What is validation
100

DBT skills can only be used when in distress.

False

100

"If I tell her that, she'll hate me forever."

Catastrophizing 

200

What does ABC stand for?

Accumulate positive experiences, Build Mastery, Cope ahead of time

200

 What is the PLEASE skill.

Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise

200

What is radical acceptance?

It is what it is. 

200

In emotion mind, it's possible to honor and accept our emotions while taking facts into account. 

False

200

"He clearly doesn't think I will do a good job."

Mind Reading

300

FAST stands for

Fair, no Apologies, Stick to values, and be Truthful.

300

What are some activities that you could use to distract from strong, painful emotions?

....

300

The self soothe skills

 touch, taste, smell, sound and vision

300

The four primary DBT skills are Mindfulness, Distress Tolerance, Emotion Regulations, Interpersonal Effectiveness. 

True

300

"Since I'm uncomfortable in my first day of class, I know that I won't be able to enjoy the rest of the school year."

Overgeneralization

400
GIVE stands for
What is be Gentle, show Interest, Validate and use and Easy manner.
400

Why is it important to communicate your emotions?

To communicate to others and motivate our own behavior, influence or control other people's behavior and validate our own perception of event.

400
What does STOP stand for?


Stop, Take a step back, Observe, Proceed mindfully

400

The goal of DBT is to CHANGE behaviors that cause suffering in our lives while also ACCEPTING ourselves and our circumstances in this moment.

True

400

"I did well in that one basketball game because I just got lucky."

Disqualifying the positive

500
DEARMAN stands for...
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
500

What is opposite action and list two examples?

...

500
The IMPROVE the moment skills are
What is Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encourage yourself
500

If you are using DEARMAN's to communicate, useful phrases in the express phase are "you should" and "you shouldn't".

False

500

"I feel stupid; therefore I am stupid."

Emotional Reasoning

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