Mindfulness
Focusing fully on the present moment without judgment.
What is mindfulness?
A set of skills to survive a crisis without making it worse.
What is distress tolerance?
When you do the opposite of your emotion-driven urge to change your behavior.
What is Opposite Action?
A DBT skill to ask for something clearly while maintaining relationships.
What is DEAR MAN?
One way to practice self-care during recovery.
Examples: Eat regularly, hydrate, rest, journal, engage in enjoyable activity
The “Wise Mind” is a combination of these two minds.
What are Emotion Mind and Reasonable Mind?
The DBT acronym TIPP stands for three skills. Name one.
Temperature change, Intense exercise, Paced breathing, Progressive muscle relaxation
Name one way to increase positive emotions in daily life.
Examples: Build mastery, Engage in pleasurable activities, Radical acceptance, Mindfulness of positive events
One part of DEAR MAN acronym.
Examples: Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
A helpful skill when feeling triggered to restrict/binge/other.
Examples: Opposite Action, TIP, Urge Surfing, Self-soothing
Name one grounding technique to bring yourself back to the present.
Examples: 5-4-3-2-1 sensory check, deep breathing, feeling your feet on the floor
ACCEPTS is a distress tolerance acronym. Name two ways to distract yourself.
Examples: Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
After eating a feared food, you feel shame. What DBT skill can help you accept what happened without judgment?
What is Radical Acceptance?
Maintaining your values while interacting with others is part of ____.
What is FAST (DBT skill for self-respect)?
Name one way to cope with body-image anxiety without avoiding social events.
Examples: Radical Acceptance, Mindful Exposure, Self-soothing, Wise Mind reflection
Observing your thoughts without getting caught up in them is called ____.
What is “wise mind observing” or “non-judgmental observation”?
You feel an urge to restrict/purge/other after a meal. Name a distress tolerance skill that can help you ride the urge wave.
Examples: IMPROVE, ACCEPTS, TIP, Urge Surfing, Self-soothing
Checking whether your emotional reaction fits the facts is called ____.
What is “Check the Facts”?
You feel guilty saying no to a friend’s request. What DBT skill helps maintain your boundary respectfully?
What is GIVE (Gentle, Interested, Validate, Easy manner)?
You just ate a feared food and feel intense guilt. Name two recovery-oriented coping strategies.
Examples: Radical Acceptance, Opposite Action, TIP, Self-soothing, Mindful reflection
You notice yourself criticizing your reflection. Name a mindfulness skill and a coping statement you could use in that moment.
Examples: Observe non-judgmentally, Describe your thoughts, “These are just thoughts—they don’t define me.”
You are triggered by a comment about your body. List two distress tolerance skills you could use immediately and explain why.
Examples: TIP skill to calm body, Self-soothing to calm mind, Urge Surfing to ride emotion, IMPROVE skill to increase positive emotions
You notice your emotions escalating after a negative interaction with a family member. List two DBT emotion regulation strategies you could use to prevent acting impulsively.
Examples: Opposite Action, Check the Facts, Mindfulness, Self-soothing, Build Positive Experiences
Your sibling comments on your eating. Describe two interpersonal effectiveness skills to respond assertively without escalating conflict.
Examples: DEAR MAN, FAST, GIVE, Mindful listening, Staying in Wise Mind
You are planning your week and anticipate triggering situations. List three DBT skills you could schedule or practice to maintain recovery.
Examples: Mindfulness practice, DEAR MAN for boundaries, Opposite Action during urges, TIP or ACCEPTS skills, Self-soothing techniques