DBT Distress Tolerance Skills
This technique is used to reduce emotional intensity by practicing slow, controlled breathing, often paired with focusing on each inhale and exhale.
What is Paced Breathing?
This cognitive distortion occurs when you interpret a situation in an overly negative way, without taking all the facts into account.
What is Overgeneralization?
You are feeling overwhelmed by a stressful situation at work. Use one Distress Tolerance skill to manage your emotions in the moment.
Use the TIPP skill, such as Paced Breathing to calm your body, or Temperature by splashing cold water on your face to reset your emotional state.
The TIPP skills in DBT can only be used to manage physical pain.
False. TIPP skills are used to regulate emotional intensity, not just physical pain.
This famous wizard is known for wearing glasses and attending Hogwarts School of Witchcraft and Wizardry.
Who is Harry Potter?
In DBT, this strategy helps individuals reduce distress by focusing on a single sensory experience, such as the warmth of a cup or a soft fabric.
What is Tactile Self-Soothing?
This cognitive distortion involves creating a worst-case scenario and assuming it will happen, even when there is no evidence to support it.
What is Catastrophizing?
You're feeling frustrated about not completing a task on time. Which Cognitive Distortion might be affecting your thinking, and how could you reframe it?
You might be Overgeneralizing by thinking “I’m always behind” — instead, reframe it to “I missed one deadline, but I can still finish on time next week.”
Using Paced Breathing involves taking long, slow breaths to help reduce emotional intensity, but it has no impact on physical distress.
False. Paced Breathing helps both emotional and physical distress by calming the nervous system, reducing anxiety, and lowering the heart rate.
This animated character lives in a pineapple under the sea and works at the Krusty Krab.
Who is SpongeBob SquarePants?
This skill, found in DBT, uses a physical change, like splashing cold water on your face, to help reset the emotional system and regain control.
What is Temperature (TIPP)?
In this distortion, you ignore or dismiss positive events or achievements, instead focusing solely on the negative aspects.
What is Disqualifying the Positives?
A friend gives you constructive criticism, and you feel defensive. How could you use Distraction to manage your emotional reaction?
You could engage in a brief activity, like texting a supportive friend or taking a walk, to help calm your emotional response before addressing the feedback.
*DAILY DOUBLE*
You can use Distraction techniques in DBT to avoid facing your feelings altogether.
False. Distraction is meant to help you manage distress in the moment, not avoid dealing with emotions completely.
This classic 1980s arcade game features a yellow, circular character that eats dots and avoids ghosts.
What is Pac-Man?
This part of the IMPROVE skill encourages focusing on something larger than yourself, such as prayer, meditation, or connecting with a belief system.
What is Prayer?
This thinking error involves making judgments about yourself or others based on one specific incident, such as calling yourself a failure after a single mistake.
What is Labeling?
You're feeling overwhelmed by a big project. How could you use Self-Soothing techniques to calm yourself?
You might use Auditory Self-Soothing by listening to calming music, or Tactile Self-Soothing by holding a warm cup of tea.
Cognitive distortions are normal ways of thinking that help you make decisions more quickly.
False. Cognitive distortions often cause negative thinking and can hinder rational decision-making.
This superhero, known for his "spidey sense," swings through New York City to fight crime.
Who is Spider-Man?
*DAILY DOUBLE*
This Self-Soothing technique involves calming yourself by listening to soothing sounds, like soft music, nature noises, or guided relaxation recordings.
What is Auditory Self-Soothing?
This distortion involves making assumptions without any evidence, such as assuming someone is angry with you based on their body language alone.
What is Jumping to Conclusions?
During a conflict with a coworker, you begin to feel anxious. How could you use the TIPP skills to reduce your distress?
Use Paced Breathing to calm your body, or Temperature (like holding a cold drink) to reset your emotional state and regain control.
Using Tactile Self-Soothing techniques like holding a soft object can help you feel more grounded and calm.
True. Tactile techniques engage the sense of touch, which can help to reduce emotional intensity.
This holiday beverage is often served with spices like cinnamon and nutmeg, and is especially popular around Christmas time.
What is Eggnog?