DBT Basics
What does DBT stand for?
Dialectical Behavior Therapy
What does the "P" in PLEASE stand for?
Treat Physical Illness
Doing the _________ can change how you feel.
Opposite action
What’s one way to accumulate positive emotions in the short term?
BuilD poSiTive experienceS noW
Be minDful of poSiTive experienceS
Be unmindful of worries
Name one thing to avoid before bed that might affect sleep.
Caffeine, alcohol, heavy meals, or late exercise
What is one main goal of DBT?
To help regulate emotions and improve relationships
What should you do with your eating to help regulate emotions?
Balance eating and eat mindfully throughout the day
If you feel sad and want to isolate, what’s an opposite action?
Call or visit a friend
What does accumulating positive emotions in the long term to build a “life worth living" mean?
make changes in your life so that positive events will occur in the future.
What is the maximum amount of time you should nap during the day to maintain healthy sleep hygiene?
Name one of the four main DBT skill modules
Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness, Mindfulness
What does "A" in PLEASE mean?
Avoid mood-altering substances
If you feel angry and want to yell, what’s an opposite action?
Speak calmly and take deep breaths
What’s the first step to accumulate positive emotions long term?
Avoid avoiding—start building the life you want now
What is the name of the breathing exercise where you count backward from 9 to 0 to help you fall asleep?
💡 Hint: It starts with a number.
The 9–0 meditation
What is the ability to tolerate negative emotion rather than needing to escape from it?
Distress tolerance
What are two things that help with the "S" in PLEASE? 💡 Hint: It relates to something you do at night.
Balance your sleep schedule and get enough rest
What is the purpose of opposite action?
To reduce the intensity of unwanted emotions by doing the opposite of what the emotion urges you to do
*ACE VIDEO* Making a list of _________ can change our mood and help us feel better.
pleasant events
What is one specific food item mentioned in the sleep hygiene protocol as a light snack to try if you’re calm but wide awake?
An apple
What skill helps you stay present in the moment? 💡 Hint: It starts with "M"
Mindfulness
How does exercise help with emotional regulation? 💡 Hint: It relates to mood and stress.
It increases endorphins and helps stabilize your emotions.
Which strategy helps reduce intense emotions by checking if a situation is truly as serious as it seems?
A. Catastrophizing
B. Fact-checking
C. Emotional suppression
D. Mind wandering
B. Fact-checking
*ACE VIDEO* Be mindful of the pleasant events and avoid _________ to get the full benefit of it.
multitasking
If you’re anxious or ruminating and can’t sleep, what two-part DBT skill should you use that includes cold water and paced breathing?
The TIP skill