DBT Skills
What is grounding?
What are techniques designed to help you reconnect with the present moment and manage anxiety or distress
This coping skill involves using your body to calm down your central nervous system
What is Deep breathing
Name 1 thing you do to engage in self-care?
What is eating, taking care of hygiene, journaling, deep breaths, exercise, spending time with pets or loved ones, taking a bath, reading, playing games etc, etc,
Name something you do to feel better when your sad
what is talk to someone, listen to music, take a bath, cry, etc
What is a way to accommodate doing your chores if you don't have enough spoons (spoon theory)?
What is starting laundry but not putting it away till next day, etc.
Name a deep breathing technique?
What is box breathing, pranyama breathing, 4-7-8 breathing, etc.
What activities do you do to cope with stress or anxiety?
What is deep breaths, etc. lots of acceptable answers
Why is it important to make time for self-care?
What is enhances mental health, builds resilience, improved productivity, etc.
Name something that you do to calm down when angry or irritable
What is the magic number scientists say it takes to build a new habit?
What is 30-200 days
This concept involved being present in the moment and being fully engaged
What is mindfulness
Name one physical activity that can help reduce anxiety
What is walking, jogging, yoga, weightlifting, hiking, etc.
Name 2 things you can do to improve your sleep
What is get off screens earlier, take your meds on time, have a regular bedtime, bath/shower, listen to something soothing, etc
Name something that impacts your sleep
What is caffeine, alcohol, screens, exercising before bed, eating a big meal before bed, sleeping in a warm room, bright lights, etc.
What can you do to help remember things if this is typically challenging for you?
What is set alarms, write things down, etc.
True or False: Filtering is the cognitive distortion that involves focusing on negative information and magnifying those details while ignoring the positive aspects of a situation
True
Name 2 unhealthy coping skills
What is substance use, isolation, self-harm etc.
True or False: making time for yourself is a form of self-care
True
How can others support you during challenging times?
What is listening, spending time with you, etc.
What is something you can do to build a new habit?
What is habit stacking
This CBT and DBT intervention involves writing down your thoughts and feelings
What is journaling
Name an example of self-soothing coping skill
What is taking a shower/bath, ice packs on face, guided imagery, essential oils etc.
What is the only mammal that willingly delays sleep
What is humans. Most mammals dont delay sleep and in fact will rest and take breaks during the day.
What are some signs that you are starting to feel dysregulated?
What is increased heartbeat, pit in stomach, sweating, racing thoughts, etc.
What is the ability to adapt to new situations and change
What is flexibility