DBT JEOPARDY- Emotion Regulation

Emotions 101

100

NAME 1 FUNCTION OF EMOTIONS 

(WHY WE NEED THEM!)

MOTIVATE US INTO ACTION COMMUNICATE TO OTHERS COMMUNICATE TO OURSELVES

200

Name 1 of the reasons emotions may be so hard to regulate for a person.

Biology, Lack of skills, Lack of awareness (like, that you're in Emotion Mind), Believing Myths about emotions

300

True or Myth: There is a right way to feel in every situation.

Myth 

50 Bonus points for coming up with an appropriate challenge to this myth.

400

Name an action urge for ANGER

Hit, attack, throw

500

PLEASE Name 2 examples of Vulnerability Factors that affects how we experience emotions.

DECREASE FREQUENCY

100

Finish the sentence: 

Examining our thoughts and CHECKING THE FACTS can help us change our ______

Emotions

200

The name of the group of skills that focuses on taking good care of oneself to lower vulnerabity to negative emotions

PLEASE

300

Doing the Opposite of what you feel like doing when you know your feelings don't Fit the Facts.

Opposite Action

400

Give an example of how someone would use Opposite Action to overcome loneliness.

500

Name the skill:

Doing at least 1 thing a day to make yourself feel more competent, in control and to build skills.

Building Mastery

DECREASE VULNERABILITY

100

Name 2 things you did this week to Accumulate  positive emotions.

200

Observe your emotion as a _____ , coming and going.

WAVE

300

The P and the A of PLEASE

Treat Physical Illness and 

Avoid mind-altering substances

400

Name the Emotion Regulation skill(s) that reduce emotional suffering in the future

Accumulate Positive Emotions

Build Mastery

Cope ahead

500

Give an example of when Fear would fit the facts

A threat to your life, well being or health to you or someone you care about.

DECREASE VULNERABILITY

100

What should you do when you have done everything in your power to change the situation and you can't.

Practice Radical Acceptance!

200

Name the skill: 

Noting how you feel and remembering the times when you have felt different.

Mindfulness of current emotions

300

Name the skill: 

Rehearse and plan ahead of time so that you are prepared to Cope skillfully with emotional situations.

COPE AHEAD

400

Opposite Action is only effective if it is done A___ T___ W___ 

(three words).

ALL THE WAY

500

If your emotion (or its intensity or duration) does not fit the facts and is not an effective response, what skill should you do?

Opposite Action

DBT Misc.

100

The state of mind in which people are most likely to act impulsively.

What is Emotion Mind

200

The What skill in Mindfulness where you simply step back and look at things as they are.

What is Observe

300

Focusing on the facts themselves Not just a label of good or bad...

What is being Non-judgmental 

400

What are the three states of Mind in DBT?

Emotion mind

Reasoning or rational mind

Wise mind

500

How can you tell when you are in Wise Mind

When you can feel your emotions mindfully, listen without defensiveness, make mindful choices, when you feel balanced, not impulsive, and when you can trust and feel your intuition.