Mindfulness Basics 🧘♂️
Which of the following BEST describes the state of Wise Mind?
A. A balance between Emotion Mind and Reasonable Mind
B. A state of emotional reactivity
C. A logical and emotion-free zone
D. A place where you suppress all feelings
A. A balance between Emotion Mind and Reasonable Mind
What does the "S" in the STOP skill stand for?
A. Soothe
B. Slow down
C. Stop
D. Stretch
C. Stop
What is the goal of Radical Acceptance?
A. To agree with or approve of what happened
B. To ignore your feelings
C. To fully accept reality as it is, without judgment
D. To try and change how others behave
C. To fully accept reality as it is, without judgment
Which of the following is an example of Self-Soothing using the sense of touch?
A. Listening to your favorite playlist
B. Holding a warm mug of tea or wrapped in a blanket
C. Smelling lavender essential oil
D. Watching a nature video
B. Holding a warm mug of tea or wrapped in a blanket
I’m something you can’t change, but you can choose how to respond to me. What am I?
A. Emotion
B. Reality
C. Thought
D. Behavior
B. Reality
Which of the following is an example of using Wise Mind?
A. Reacting instantly based on emotion
B. Ignoring your feelings and focusing only on logic
C. Pausing to check in with your body, thoughts, and values before deciding
D. Overthinking all possible outcomes to avoid a mistake
C. Pausing to check in with your body, thoughts, and values before deciding
Which of these is NOT part of the TIPP skills?
A. Putting your face in cold water
B. Doing jumping jacks
C. Repeating positive affirmations
D. Paced breathing
C. Repeating positive affirmations
Which of the following is a sign you're NOT practicing Radical Acceptance?
A. Saying, “This is what happened, and I can’t change it.”
B. Thinking, “This shouldn’t have happened. It’s not fair!”
C. Acknowledging pain without fighting it
D. Letting go of the need to control the situation
B. Thinking, “This shouldn’t have happened. It’s not fair!”
What does the "C" in ACCEPTS stand for?
A. Connect with others
B. Control your emotions
C. Contribute to someone else
D. Count your blessings
C. Contribute to someone else
I’m a skill that helps you stop and think before reacting in a crisis. I stand for four steps: Stop, Take a step back, Observe, and what?
A. Proceed mindfully
B. Predict consequences
C. Practice mindfulness
D. Pause again
A. Proceed mindfully
What is the main purpose of practicing the skill "Nonjudgmentally" in mindfulness?
A. To decide if your thoughts are right or wrong
B. To avoid uncomfortable emotions
C. To observe experiences without labeling them good or bad
D. To control other people’s reactions
C. To observe experiences without labeling them good or bad
What’s the main goal of the STOP skill in crisis moments?
A. To distract yourself from reality
B. To immediately fix the situation
C. To pause before reacting, access Wise Mind, and respond skillfully
D. To avoid feeling your emotions
C. To pause before reacting, access Wise Mind, and respond skillfully
What does the skill Turning the Mind help you do?
A. Analyze your feelings
B. Distract from reality
C. Commit over and over to accepting what you cannot change
D. Avoid uncomfortable situations
C. Commit over and over to accepting what you cannot change
Which activity is an example of Improve the Moment?
A. Mindfully washing the dishes
B. Doing something kind for someone
C. Imagining a peaceful place
D. Writing a to-do list
C. Imagining a peaceful place
You notice that distracting yourself with ACCEPTS helps reduce your emotional overwhelm, but after the distraction ends, the feelings return. What is the best next step according to DBT?
A. Ignore the feelings and keep distracting yourself indefinitely
B. Use Radical Acceptance and mindfulness skills after distraction to face feelings without judgment
C. Avoid any situations that trigger emotions forever
D. Use distraction as a permanent solution
B. Use Radical Acceptance and mindfulness skills after distraction to face feelings without judgment
What does it mean to practice mindfulness One-Mindfully?
A. Doing many things at once with full attention
B. Focusing only on one thing in the moment
C. Avoiding emotions by distracting yourself
D. Judging thoughts as good or bad
B. Focusing only on one thing in the moment
Why do we use the Pros and Cons skill in distress tolerance?
A. To decide if someone else is right or wrong
B. To figure out if your emotion is justified
C. To weigh the benefits and risks of acting on urges vs. using skills
D. To avoid taking responsibility for actions
C. To weigh the benefits and risks of acting on urges vs. using skills
You're facing a painful breakup and can't stop replaying what went wrong. You want to move forward. Which DBT approach would most help you accept the situation?
A. Use logic to explain their behavior
B. Distract yourself constantly until it fades
C. Practice Radical Acceptance and Turn the Mind as needed
D. Try to quickly find a new relationship
C. Practice Radical Acceptance and Turn the Mind as needed
Which of the following best explains why self-soothing with the five senses is helpful during distress?
A. It makes you forget your problems forever
B. It physically calms your nervous system and shifts focus away from distress
C. It forces you to think about your emotions in detail
D. It allows you to avoid taking responsibility
B. It physically calms your nervous system and shifts focus away from distress
Which of the following is the best example of someone practicing Radical Acceptance?
A. “This sucks, but I’m going to pretend it didn’t happen.”
B. “I hate this, and I’ll never get over it.”
C. “This is happening, and I don’t like it — but I accept that it is real.”
D. “I’m fine. Everything happens for a reason.”
C. “This is happening, and I don’t like it — but I accept that it is real.”
What are the “How” skills in DBT mindfulness?
A. React, Respond, Refocus
B. Observe, Describe, Participate
C. Nonjudgmentally, One-mindfully, Effectively
D. Let go, Tune in, Accept
C. Nonjudgmentally, One-mindfully, Effectively
Which combination of DBT skills would best help you avoid self-destructive behavior during a crisis when you feel emotionally flooded and impulsive?
A. STOP + TIP + Pros and Cons
B. Mindfulness + Radical Acceptance
C. Mindfulness + Willing Hands
D. Self-Soothing + Validation
A. STOP + TIP + Pros and Cons
After being unexpectedly laid off, Alex keeps thinking, “This shouldn't have happened,” and feels stuck in anger. They want to move forward but feel consumed by resentment. What is the first step Alex should take to begin practicing Radical Acceptance?
A. Reframe the situation with positive thinking
B. Distract with pleasurable activities
C. Acknowledge the reality and turn the mind toward willingness
D. Focus on blaming the company for the unfairness
C. Acknowledge the reality and turn the mind toward willingness
Which of these is the best time to use distraction skills like ACCEPTS?
A. When you need to solve a long-term life problem
B. When you're feeling a minor annoyance
C. When you're emotionally overwhelmed and want to avoid making things worse
D. When you're calm and have free time
C. When you're emotionally overwhelmed and want to avoid making things worse
Which of the following statements best captures the difference between pain and suffering, according to DBT’s Reality Acceptance framework?
A. Pain is optional, but suffering is not.
B. Pain is a natural part of life; suffering happens when we reject or fight reality.
C. Suffering comes from pain that you express outwardly.
D. Suffering only happens when others hurt us intentionally.
B. Pain is a natural part of life; suffering happens when we reject or fight reality.