Reacting vs. Responding
DBT
REALITY CHECK
COMM. SAFETY
BREATHE & MOVEMENT
100
Give an example of a reaction to a Level 1 problem

aggression, breaking objects, arguing

100

What is radical acceptance?

fully acknowledging and embracing the present moment without trying to control it

100

What is it called when you need to reconnect with the present moment?

Hint: typically a coping skill used for stress or anxiety; can also be used for depression, anger, trauma responses

Grounding

100

What do you do if someone comes up to you on the sidewalk and asks you what time it is?

A.) pull out your phone and tell them

B.) make a joke

C.) ignore them

D.) tell them you don't know

E.) look at the sun and give them a time range

F.) pretend you don't speak English

D.) tell them you don't know

100

Demonstrate one breathing technique

square breathing, figure 8 breathing, belly breathing, etc.

200

What is the difference between reacting vs. responding?

Reaction - impulse decision

Response - problem solving and effective decision making

200

Describe The Wise Mind

When the rational mind & the emotional mind work together to solve a problem or create change

200

Name a natural consequence

something that happen as a result of behavior and are not planned or controlled


(answers will vary)

200

If no one told you that was a bad area, how would you know to avoid that place. What context clues would you use to make your decision?

Answers will vary

200

Benefits of stretching

increases blood flow, range of motion, reduces pain and tension (including tension headaches), reduces injuries, improves focus and mood
300

Give an example of a response to a Level 3 problem.

Hint: Level 3 problems typically put us in the yellow or blue zone (i.e. nervous, sad, annoyed)

use coping skills (i.e. deep breathing, walking, giving space)

talk to a helpful person about the problem/emotion

use your wise mind to solve the problem

300

Which is not a part of behavior analysis?

A.) Identifying problem thoughts & emotions

B.) Identifying own vulnerabilities

C.) Identifying long and short-term consequences

D.) Identifying the trigger

E.) Identify a skill

F.) React with emotional mind

F.) React with emotional mind

300

Give an example of a given consequence

punishments or consequences imposed by adults or society

Suspension, expulsion, catching a charge, fine, eviction, etc.

(answers may vary)

300

How can you tell when someone has a negative aura?

Answers will vary

300

When you inhale, do you breathe up or down?

Inhale Up

Exhale Down

400

Reflecting what the other person is saying to understand their point of view and resolve a problem

active listening

400

What are the 4 steps to problem solving?

1.) Identify Problem

2.) Gather Data

3.) Analyze Data

4.) Final Solution

400

Give an example of a positive consequence

A preferred outcome of a behavior

(answers vary)

400

Name the risks of someone offering you a drink or substance

Death, coma, stroke, paralysis, getting sick, memory loss, kidnapping, psychosis, etc.

400

What is the amount of recommended exercise a day?

30 minutes of moderate activity

500

How would you respond to someone who has told you that you crossed one of their boundaries?

Empathy, I-statements, understanding, how you are going to be more mindful of your behaviors, words, choices moving forward

(answers vary)

500

Give an example of the DBT skills Opposite2Emotion.

Bonus 100 points if you can name the benefit/purpose of this skill

Acting opposite to the behaviors certain emotions pull you into

(answers vary)

Ex: feeling depressed and wanting to isolate --> reaching out to others or doing a preferred activity outside the house

Ex: feeling tired and slothlike --> complete 1-5 tasks on your to-do list

500

Why do parents have rules, expectations, and boundaries for their children?

To teach you how to become a self-sufficient adult

To teach you how to treat others and yourself respectfully

500

Give an example of situational awareness

ability to perceive and comprehend information about one's environment, enabling informed decision-making and effective responses to dynamic situations

500

What are the benefits of syncing your breathe & movement?

Control of your body, breathing, emotions, and behaviors

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