Mindfulness
This DBT skill means noticing what’s happening without trying to change it.
Observe
This skill asks: “Do the facts fit the emotion?”
Check the facts
This DBT skill is about accepting reality as it is, not approving of it.
Radical acceptance
What is the goal of interpersonal effectiveness skills?
To get needs met, keep relationships, and maintain self-respect.
What has to be broken before you can use it?
This state of mind balances logic and emotion.
Wise mind
This skill involves changing body chemistry quickly (temperature, breathing, muscle tension).
TIPPs
This distress tolerance skill weighs short-term and long-term outcomes of behaviors.
Pros and Cons
What is one example of a situation where you might use an interpersonal effectiveness skill?
Asking for help, saying no, setting a boundary, resolving a conflict, making a request
I’m tall when I’m young and short when I’m old. What am I?
A candle
True or False: Describing means adding opinions and judgments to what you notice.
False
This emotion regulation strategy means doing activities that increase confidence and competence.
Build mastery
This skill category includes vision, hearing, smell, taste, and touch.
Self-soothe through the five senses
True or False: You can be respectful to others and still say no.
True
What has a face and two hands but no arms or legs?
A clock
This “how” skill means doing one thing at a time with full attention.
One-mindfully
When an emotion doesn’t fit the facts, this skill helps you change it by acting the opposite.
Opposite action
Name the distress tolerance skill set that helps you mentally escape or cope during a crisis.
IMPROVE the moment
Which skill helps you keep self-respect and stick to your values?
FAST
What can travel around the world while staying in one place?
A stamp
Name the DBT mindfulness skill that encourages letting go of “good” and “bad” labels.
Nonjudgmentally
Name the self-care skill that includes balanced eating, sleep, and treating physical illness.
PLEASE
True or False: Distress tolerance skills are meant to solve the problem permanently.
False
What is one reason setting boundaries is important?
Prevents resentment / protects self-respect / supports healthy relationships
The more you take, the more you leave behind. What are they?
Footsteps