basic
Name one body part that holds tension for a lot of people
Shoulders, neck, jaw, stomach, hands, back
Name one body clue that can show anxiety
Fast heart, sweaty palms, shaky hands, tight chest, butterflies
How does your body often react before you realize you’re upset?
Tight stomach, jaw clenching, shallow breathing, muscle tension
Describe a body clue without naming the emotion
“My chest feels tight”
“My hands are shaky”
“My stomach feels heavy”
Notice your body right now — name one neutral observation
Feet on floor, breathing, temperature, posture, muscle tension
What happens to breathing when someone is stressed?
Faster, shallow, tight, holding breath, uneven
Name one body clue that can show anger
Hot face, clenched fists, tight jaw, tense arms, pacing
Name a body clue that can be confused with excitement
Fast heart, energy rush, sweaty palms, restlessness
What’s the difference between a tense body and an energized body?
Tense = tight, rigid, uncomfortable
Energized = alert, ready, loose but active
Name a body clue that tells you to use a coping skill
Tight chest, shaking, urge to pace, fast breathing
Name one sign your body might be tired
Heavy eyes, yawning, slow movement, sore muscles, low energy
What does a fast heartbeat usually mean?
Body is activated, stressed, excited, alert, anxious
What happens in the body during fight-or-flight?
Heart rate increases, muscles tense, breathing speeds up, alertness rises
Name a body signal that doesn’t mean something is ‘wrong,’ just intense
Fast heart, sweating, adrenaline, restlessness
What body clue helps you know when to slow down?
Fatigue, tension, headache, overwhelm
What does your jaw sometimes do when you’re anxious?
Clench, tighten, grind, press together
What might clenched fists be communicating?
Tension, anger, readiness, stress, holding in emotion
What body signal might tell you to take a break?
Headache, exhaustion, zoning out, sore muscles, irritability
How can your body tell you you’re pushing too hard?
Pain, exhaustion, headaches, irritability, shutting down
How can body clues change without anything else changing?
Breathing shifts, muscles relax, heart rate slows naturally
What happens to shoulders when someone is overwhelmed?
Rise up, tense, hunch, feel tight
Name one body clue that tells you you might need water or food
Headache, dizziness, dry mouth, low energy, irritability
What body clue tells you you’re starting to feel calmer?
Slower breathing, relaxed shoulders, loose hands, steady heart
Describe how stress shows up differently in two people
One gets headaches, another gets stomach pain
One gets quiet, another gets restless
How can body clues help you decide which DBT skill to use?
They signal when to ground, breathe, move, or pause