🧩 Category 1 — Know Your DBT
What does DBT stand for?
Dialectical Behavior Therapy
Which DBT module are we learning NOW?
Emotion Regulation 🎭
True or False: How you physically feel can affect your emotions.
true
What does the PL in PLEASE remind us to take care of?
Physical illness
You notice you're WAY more irritated because you're hungry. Which PLEASE area might need attention?
Balance Eating 🍽️
How many main DBT skill modules are there?
4
Which DBT module will teach us more about communication, relationships, boundaries, and asking for what we need?
Interpersonal Effectiveness 💬
You're exhausted and haven't eaten all day. Would your emotional battery probably be more charged or drained?
Drained 🪫
Which part of PLEASE focuses on getting enough rest?
S — Balance Sleep 😴
You've been staying up until 3:00 AM every night and notice you're getting angry over little things. Which PLEASE area could help?
Balance Sleep 😴
Which DBT module teaches you how to notice what is happening in the present moment?
Mindfulness
You're at a 9/10 anger level and need to calm down before talking to someone. Which module would you probably use FIRST?
Distress Tolerance
What does emotional vulnerability mean?
Being in a state where emotions may hit harder or be more difficult to manage.
Which part of PLEASE focuses on giving your body consistent nutrition?
E — Balance Eating 🍽️
You've been sitting around all weekend feeling stressed, so you decide to take a walk. Which PLEASE area are you practicing?
Get Exercise/Movement 🏃
Which DBT module helps you survive a difficult moment without making the situation worse?
Distress Tolerance
You notice you're angry, recognize that you're also embarrassed, and start thinking about what caused the emotion. Which module are you using?
Emotion Regulation
Two people experience the same annoying situation. One slept well and ate; the other slept three hours and hasn't eaten. Why might they react differently?
Their levels of emotional vulnerability are different.
What does the A in PLEASE stand for?
Avoid Mood-Altering Substances
You're sick but keep ignoring your symptoms and pushing yourself until you're exhausted and irritable. Which PLEASE area are you neglecting?
Treat Physical Illness 🩺
Name all four DBT skill modules.
Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness
Your friend says something disrespectful. Explain how Mindfulness, Distress Tolerance, and Emotion Regulationcould all help in the SAME situation.
Answers vary. Example: Mindfulness helps you notice your emotion, Distress Tolerance helps you avoid reacting impulsively, and Emotion Regulation helps you understand/manage the emotion.
Why can taking care of your body be considered an Emotion Regulation skill?
Physical health can affect emotional vulnerability, energy, stress, and our ability to regulate emotions.
Name ALL five parts of PLEASE.
Treat Physical Illness, Balance Eating, Avoid Mood-Altering Substances, Balance Sleep, and Get Exercise.
You've barely slept, skipped meals, and you're already stressed. Then your friend leaves you on read. You immediately think, “They're fake! I'm done with them!”
Why might PLEASE be important before reacting?
Your physical needs may already be increasing your emotional vulnerability, making the situation feel more intense. Taking care of those needs and regulating first could help you respond more effectively.