Mindfullness
Name one of the “What” skills in mindfulness.
Observe, Describe, or Participate.
What does the T in the TIP skill stand for?
Temperature (cooling your body, e.g., cold water).
What does PLEASE Mastery stand for? (Name one letter)
Treat Physical illness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise, build Mastery.
What does the D in DEAR MAN stand for?
Describe.
What do the letters DBT stand for?
Dialectical Behavior Therapy.
What does “Wise Mind” mean?
The balance between Emotion Mind and Reasonable Mind.
Name one way you can distract yourself using ACCEPTS.
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, or Sensations.
Which skill asks you to see if your emotions fit the facts?
Check the Facts.
Which skill helps maintain self-respect (FAST, GIVE, or DEAR MAN)?
FAST.
Which two “minds” make up Wise Mind?
Emotion Mind and Reasonable Mind.
Which mindfulness skill involves putting words to your experience?
Describe.
Which DBT skill involves using your five senses to calm down?
Self-soothe.
What does “Opposite Action” mean?
Acting opposite to your emotion urge (e.g., approaching instead of avoiding).
What does the G in GIVE stand for?
Gentle.
Name one skill you could use if you’re having a panic attack.
TIP skills, paced breathing, or grounding with 5 senses.
What are the “How” skills of mindfulness?
Non-judgmentally, One-mindfully, Effectively.
What does radical acceptance mean?
Accepting reality as it is without fighting it.
Give one way to build positive experiences.
Plan fun activities, try something new, or spend time with loved ones.
What does the A in FAST mean?
Apologies (don’t over-apologize).
Which module teaches you how to ask for what you want effectively?
Interpersonal Effectiveness.
Give an example of participating mindfully.
Fully engaging in cooking, exercise, or a conversation without distractions.
Give one example of using intense exercise as a distress tolerance skill.
Going for a run, doing push-ups, jumping jacks, or dancing.
Why is balancing sleep important in emotion regulation?
Lack of sleep increases emotional vulnerability.
Give a real-life example of using DEAR MAN.
Asking a boss for time off by describing the situation, expressing your need, asserting directly, and reinforcing why it’s fair.
Name one DBT skill you’ve used in your own life.
(Personal reflection—any of the above).