Umm Wait, What?
What are the three “What” skills?
What is Observe, Describe, Participate?
What are the three “How” skills?
What is Non-judgmentally, One-Mindfully, Effectively?
What does STOP stand for?
What is Stop, Take a Step Back, Observe, Proceed Mindfully?
Name the five senses.
What is Sight, Sound, Smell, Taste, Touch?
What are the three “minds”?
What is Emotional, Reasonable, Wise mind?
When you pay attention to your thoughts or feelings without reacting, which “What” skill is that?
What is Observe?
What does it mean to do something “Non-judgmentally”?
Notice without labeling things as good/bad.
When should you use STOP and why?
When you’re about to react impulsively. It STOPS you from acting before thinking.
Example of using “Sight” to self-soothe?
Looking at calming nature photos.
What does Emotional Mind focus on? Name at least two things.
What is feelings, thoughts, behaviors, and urges?
What does it mean to “Describe” in mindfulness?
Put words to what you notice (name it, don’t judge it).
When you do one thing at a time and stay focused, which skill?
What is One-Mindfully?
What happens if you skip the “Take a Step Back” part?
You might act out of Emotion Mind instead of Wise Mind.
Which sense might help when you’re restless?
What is Touch (holding something soft, stress ball)?
What does Reasonable/Rational Mind focus on? Name at least two things.
What is facts, logic, and problem-solving?
You’re dancing, journaling, or doing art fully in the moment — which “What” skill?
What is Participate?
“Effectively” means doing what works. What’s an example of that?
Taking a breath instead of arguing back (will accept similar answers).
Example: You get a mean text — what’s one way to “Observe” before reacting?
Notice your feelings, thoughts, body symptoms, and/or urge to respond.
You’re anxious before class. Which Self-Soothe skill could help and how would you use it?
What is Smell (lavender lotion, etc.) or Taste (sour candy, mint, gum)?
What is Wise Mind and how do you get to it?
The balance between emotion and reason. Balancing emotion and reasonable/rational mind.
How can “Observe” help when you start feeling an unpleasant or uncomfortable emotion?
It helps you notice feelings before reacting.
Which “How” skill helps when you keep replaying a mistake?
What is Non-judgmentally (letting go of harsh self-talk)?
What does “Proceed Mindfully” mean?
Move forward using Wise Mind and your goals.
Why is self-soothing important in DBT?
It helps regulate emotions and calm the body.
Example: You’re mad your friend ignored you. What would Wise Mind say?
“I feel hurt, but I can talk to then calmly instead of assuming.”