Skill Scrolls
What does DBT stand for?
Dialectical Behavior Therapy. “Dialectical” means holding two truths at once—like “I’m doing my best” and “I want to improve.”
What is the purpose of emotions, even annoying ones?
Emotions are like signal spells—they warn you, guide choices, and show what matters, even if they feel overwhelming.
What does it mean to be “mindful”?
Mindfulness is focusing your brain like a laser—fully in the now, not stuck in the past or predicting doom.
True or False: You’re either logical or emotional.
False. You have both—like having both a sword and a magic staff. Wise Mind uses both.
What is a “distress tolerance skill”?
A quick survival move for intense feelings—like a potion to help you stay alive during a battle, not fix the whole war.
What’s the goal of DBT?
To learn life skills that help you level up in handling stress, relationships, emotions, and thinking—without losing yourself.
What’s one physical clue your emotion spell is charging up?
Racing heart, clenched fists, shallow breath—like your body’s rolling for initiative.
Why do we practice observing thoughts and feelings without judgment?
Judging adds extra noise. Observing gives you better data—like a scientist studying brain weather.
What’s a “Wise Mind”?
A balance between logic and emotion—it’s the inner wizard that sees clearly and decides calmly.
What does STOP stand for in DBT?
Stop, Take a step back, Observe, Proceed mindfully. It’s the mental shield spell before reacting.
What are the 4 DBT skill groups?
Mindfulness, Emotion Regulation, Interpersonal Effectiveness, and Distress Tolerance—think of them like four skill trees on your character sheet.
What’s “emotion regulation”?
Training your brain to understand and manage emotions—like using a spellbook, not casting wild magic.
What’s “nonjudgmental stance”?
It means describing what’s happening like a neutral narrator, not a critic—more Gandalf, less internet troll.
What’s “nonjudgmental stance”?
It means describing what’s happening like a neutral narrator, not a critic—more Gandalf, less internet troll.
What is TIP skill used for?
It’s for calming the body super fast—Temperature, Intense exercise, Paced breathing. Like resetting the system when you’re glitching.
What is “interpersonal effectiveness”?
It’s the art of getting what you need and keeping relationships—like charisma + wisdom in conversation.
What’s the first thing to do when an emotion gets HUGE?
Notice it. Name it. That’s like spotting the monster on the map before it ambushes you.
What does it mean to “ride the wave”?
Emotions rise and fall like tides. Instead of fighting the wave, you surf it till it passes.
Why is noticing how you think useful?
Because thoughts shape actions—like a blueprint for how you move through the world. Change the blueprint, change the outcome.
What’s an example of a distraction skill?
Watching a show, solving a puzzle, doing push-ups—anything to redirect your brain until the danger level drops.
True or False: You only use DBT if you’re “in crisis.”
False. DBT is a full skill set for everyday life—like learning fire safety before the building’s on fire.
What is “primary emotion” vs. “secondary emotion”?
Primary = natural first reaction. Secondary = your reaction to that emotion. (Example: Feel fear → then feel ashamed of feeling fear.)
Why do we practice skills when we’re calm?
Because it’s like training in the practice arena—you don’t want to learn spells mid-battle.
What’s the danger of ignoring emotions?
Unnoticed emotions sneak-attack later—like invisible monsters in a dungeon.
What’s one self-soothing skill?
Use senses: hold something soft, listen to music, or smell something calming. Like using comfort potions in real life.