Wise Mind
DBT
Accumulating Positives Short-Term
Distress Tolerance
Random
100
True or False: Doing Mind means doing everything that your support system tells you to do, even if you do not feel like doing it.
False! Doing Mind means focusing on problem-solving and achieving your goals, planning for the future, and living in alignment with your values.
100
What is the purpose of the mindfulness skills?
To decrease suffering/ our resistance to suffering, increase contentment, increase control of our thoughts/ behaviors, and experience life on life's terms.
100
What DBT category is the skill Accumulating Positives in the short-term?
an Emotion Regulation skill
100
Name the skill that you use to cool yourself off quickly when you experience intense emotions.
Tip the temperature with cold water
100
What is your love language?
Quality time, words of affirmation
200
Give an example of lacking Doing Mind.
Dissociating or spending waking hours frozen/ stuck. Rotting on the couch and not working towards your goals.
200
What skill could you use to assert a need/ boundary to someone in your support system?
DEARMAN skill
200
Share one pleasant experience/ activity you engaged in this week. What did you do? How did you feel afterwards?
I grilled burgers in the sunshine with my partner and felt productive and content afterwards.
200
Name the skill you would use to engage in a healthy distracting activity when you are in crisis.
Distract with ACCEPTS skill
Activities, Comparison, Contribution, opposite Emotion, Push away, Thoughts, Sensations
200
What is a healthy snack that you have been enjoying lately?
Banana slices with peanut butter
300
True or False: Being in Being Mind means focusing on the uniqueness of each present moment, being open-minded and curious, and going with the flow.
True!
300
Name an emotion regulation skill and explain it.
ABC PLEASE, check the facts, opposite action, problem-solving
300
Discuss some ways you can accumulate positive events next week.
Make social plans with a friend, use time management skills to prioritize an enjoyable BA a few times next week, pick specific activities to engage in.
300
Name the distress tolerance skill where you use relaxing imagery to relax.
IMPROVE the moment
300
Who would you choose if you could be friends with a fictional character?
The Girl with the Dragon Tattoo - Lisbeth Salander
400
How can you balance being with doing?
Focus on your progress over trying to be perfect.
Be mindful while engaging in any activity.
Letting go of the need to achieve your goals AND work on achieving those goals.
400
Give an example of a dialectical statement.
Life is hard and can still be worth living.
I get in a fight with my friend and I love them regardless.
400
Identify 2 activities you plan to engage in this weekend that could count towards accumulating some positives.
Playing pool with friends, having a movie night with my partner, spend some time reading each morning.
400
Give an example of practicing self-soothe.
Mindfully focus on a pleasant, relaxing sensation, such as a comforting candle scent or calming instrumental music.
400
Which Scooby Doo character do you resonate most with?
Velma because she is smart and likes to read.
500
Give an example of engaging in Wise Mind.
Mindfully painting a picture of a lotus flower.
500
What do "dialectics" mean in DBT?
The idea that opposing thoughts, emotions, or behaviors can coexist and that finding a balance between them is crucial for personal growth and well-being
500
True or False: It is important to be mindful of worries, such as thinking about when the positive experience will end.
False! It is important to practice mindfulness when you engage in an enjoyable activity and be unmindful of worries.
500
Discuss a situation where you could benefit from using the STOP skill.
Use it right before you want to send a spicy email to your boss!
500
If you could invent a holiday, what would it be and how would you celebrate?
National Bookworm Day
Everyone would grab their favorite book and a steaming cup of coffee/ cocoa and curl up by a fireplace to read with their cat all day. Free paid day off - nationwide!