Mindfulness
Name one activity that helps you practice mindfulness?
Meditation, deep breathing, or observing thoughts without judgment.
What are the three mind states in DBT?
Emotional Mind, Rational Mind, Wise Mind
What is one reason why keeping a consistent sleep schedule is important?
It helps regulate emotions and reduce vulnerability
What does DBT stand for?
Dialectical Behavior Therapy.
True or False: True or False: DBT skills are only for therapy rooms.
False.
What is one way to "self-soothe" using your senses?
Listening to music, smelling something calming, or holding something soft.
What does the acronym "PLEASE" stand for in DBT?
Treat Physical Illness, Eat healthy, Avoid mood-altering substances, Sleep, Exercise.
Name one way to build positive emotions.
Doing something you enjoy or practicing gratitude.
True or False: DBT is only for people with borderline personality disorder.
False.
If emotions were weather, what would a meltdown be?
A storm.
How can mindfulness help with stress?
It helps you feel calmer and more in control
True or False: Mindfulness is only about sitting quietly and meditating.
False.
What is one physical effect of intense emotions on the body?
Increased heart rate, sweating, or tense muscles.
What does the skill STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully
What is one benefit of practicing DBT skills regularly?
Better emotional control, improved relationships, or reduced impulsive behaviors.
What is one way to challenge a negative thought?
Ask if it’s true, find evidence, reframe it
Name one distraction technique you can use when you feel overwhelmed.
Watching TV, reading, or going for a walk.
What does "Check the Facts" mean in DBT?
Making sure your thoughts match what’s really happening
True or False: Distraction is a distress tolerance skill.
True.
What animal is often used as an example of mindfulness in DBT?
A Wise Owl
What is grounding?
Focusing on the present moment using your senses
What kind of breathing can help calm you during distress?
Paced breathing or deep breathing.
Why is it important to understand your emotions?
Helps you respond instead of react
What does distress tolerance help you do?
Get through tough moments without making things worse
What DBT skill is like a pause button for your brain?
Mindfulness.