Name that feeling
What is the emotion you feel when something is unfair or wrong?
Anger
What is one deep breathing technique that helps calm anxiety?
Box breathing
What is the difference between an emotion and a thought?
Emotions are automatic reactions, while thoughts are interpretations of situations.
What does TIPP stand for in DBT?
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation.
What is a trigger?
A trigger is something that causes a strong emotional reaction, often linked to past experiences or stress.
This emotion can feel like butterflies in your stomach before a big test
Anxiety
Name one healthy way to express anger instead of yelling or hitting.
Journaling, exercising, deep breathing, or talking to someone.
True or False: Emotions are always logical.
False
Which DBT skill helps you pause before reacting?
STOP (Stop, Take a step back, Observe, Proceed mindfully)
Name one internal emotional trigger.
Negative thoughts, memories, physical pain, self-criticism, or feeling ignored.
Name the emotion that makes you want to cry when you lose something or someone important.
Sadness
What is a self-soothing activity you can do when feeling overwhelmed?
Listening to music, using a fidget toy, or taking a warm shower.
How long does an emotion typically last in the body?
About 90 seconds before thoughts keep it going.
What does the Check the Facts skill help with?
Stopping overreactions by looking at what is really happening instead of assumptions.
Name one external emotional trigger.
Arguments, loud noises, criticism from others, being left out, or unexpected changes.
This feeling happens when you achieve something difficult or get recognized for hard work.
Pride
True or False: Ignoring your feelings is a good way to make them go away
False
What’s an example of a primary emotion?
Happiness, sadness, anger, fear, surprise, or disgust
When would Radical Acceptance be useful?
When you can't change a situation and need to accept it instead of fighting it.
What is emotional flooding?
Emotional flooding happens when emotions become so overwhelming that it's hard to think or respond calmly. It can lead to shutting down or reacting impulsively.
When you feel relieved and safe after being in danger, what is that emotion?
Calm or Relief
When feeling really angry, what physical activity can help you cool down fast?
Running, jumping jacks, squeezing a stress ball, boxing, playing sports
You feel nervous before a test and think, "I'm going to fail." What is the emotion vs. the thought?
Emotion = Anxiety; Thought = "I'm going to fail."
What is the "Wise Mind" in DBT?
The balance between Emotional Mind and Logical Mind, helping us make the best decisions.
How does labeling emotions help regulate them?
Naming emotions helps you gain control, reduce intensity, and choose healthier responses instead of reacting automatically.