Emotional Regulation
This DBT skill involves identifying and labelling your emotions to better understand and manage them.
This acronym in DBT helps individuals assertively express their needs while maintaining respect for others.
What is "DEAR MAN"?
This set of skills helps individuals endure and survive crises without making the situation worse.
What is "Distress Tolerance"?
This core skill in DBT involves paying attention, on purpose, to the present moment, non-judgmentally.
What is "Mindfulness"?
DBT stands for this
What does Dialectic Behavioral Therapy stand for?
This technique, taught in DBT, helps individuals change their emotional responses by using opposite actions.
What is "Opposite Action"?
What does the 'A' in DEAR MAN stand for?
ASSERT
Engaging in other activities to divert your attention from a distressing emotion is known as.....
Distraction!
What are the senses you can use that are associated with different mindfulness practices?
Sight, Hearing, Taste, Touch, Scent
What is DBT meant to do for people?
To help people manage emotions, cope with stress, and improve relationships by teaching and utilizing practical tools.
What does the 'B' in ABC PLEASE stand for?
BUILD (mastery/positive experiences)
This skill emphasizes balancing your wants with your relationships and self-respect.
What is "Interpersonal Effectiveness"?
This skill involves using self-soothing techniques based on the five senses to reduce emotional distress.
What is "Self-Soothe"? "Relaxation"?
This is a short, calming activity you can do between classes to reset your mind. HINT: you are accomplishing it right now without (hopefully) even trying!
Breathing, Deep Breaths, Box Breathing, AIR, OXYGEN.
What are the 3 states of mind we talk about in DBT skills?
Emotional, Reasonable and Wise Mind.
What does the 'A' in ABC PLEASE skill stand for?
ACCUMULATE/ADD
What does the 'N' in DEAR MAN skill?
NEGOTIATE
What is the skill designed to help individuals manage unwanted behaviors and thoughts rather than act on them
Urge Surfing
This type of mindfulness meditation involves scanning the body for sensations from head to toe.
A body scan
This is the primary therapeutic focus of DBT, helping individuals manage severe emotional swings, impulsive behaviors, and self-destructive tendencies
What is "Emotion Regulation"?
What does the 'C' stand for in ABC PLEASE?
COPE
What does the 'E' stand for in DEAR MAN skill?
EXPRESS
This skill involves making a conscious choice to endure a difficult situation without trying to change it
What is "Radical Acceptance"?
This is the name for the part of your brain that mindfulness helps calm down—it’s responsible for fight or flight. [this one is tough, it's meant to be tough, don't start yodeling at the moderator :) please]
The amygdala.
DBT combines principles from this type of therapy, known for its structured, goal-oriented approach to changing thought patterns. (this is another hard one, REFRAIN FROM YODELING. Fun Fact Time.)
What is "Cognitive Behavioral Therapy (CBT)"