DBT Skills
In the TED Talk on how not to take things personally, we learned a two-step strategy. Step 1 is to remind yourself, ‘It’s not about me,’ recognizing that another person’s words or actions are often shaped by their own stress or mood. What is Step 2?
What is ‘It IS about me’?
Bonus: 2 Things you should do when this is true
In group, we compared attention to this tool that lights up one thing while everything else fades into the dark.
What is a spotlight?”
This singer’s real first name is Stefani Joanne Angelina Germanotta, but the world knows her as…
Who is Lady Gaga?
In the movie Good Will Hunting, Will only begins to heal when he lets himself be seen for who he really is. This shows the importance of…
What is vulnerability?
Tight jaw, clenched fists, shallow breathing, and a stomach knot were taught as early warning signs that stress is rising in the body. In group, we called these ______.
What are cues?
S.T.O.P. Skill - The "S" stands for?
"STOP" (FREEZE. DONT DO ANYTHING)
In Good Will Hunting, Will is a math genius but struggles to believe he deserves success or love. This reflects a negative core belief he holds about himself. What is that belief? (A few possible answers accepted)
Possible Answers:
I am not worthy
I don't deserve good things
Anything good/hopeful will be ruined somehow
Everyone leaves
This hit Netflix series follows a group of kids in Hawkins, Indiana, battling supernatural forces from the “Upside Down.”
What is Stranger Things?
This uncomfortable emotion often hides underneath anger, and comes from feeling small, weak, or hurt.
What is shame?
Substances take over the brain’s natural reward system, so things like hobbies or time with friends don’t feel fun anymore. In recovery, people often practice enjoying _____________ again.
What are natural rewards?
This DBT skill helps you let thoughts and comments slide off, like eggs in a nonstick pan.
What is Teflon Mind
In the stuck pattern loop we drew in group, the order was trigger → thought → feeling → behavior, and it ended with this last step. Knowing the steps is useful because it shows us where we can interrupt the loop and make a change.
What is a consequence?
Before becoming an NFL star, this Kansas City Chiefs tight end was known for playing college basketball at Cincinnati.
Who is Travis Kelce?
In the movie Good Will Hunting, Will resists therapy at first, saying it’s useless, which reflects a common barrier many people face in seeking mental health care. This barrier is called…
What is stigma?
Tensing and then relaxing muscle groups from feet to face is the stress-reduction method we practiced in group. What is this skill called?
What is progressive muscle relaxation?
This DBT skill helps us slow down and notice our first reaction without judging it as good or bad, which makes it easier to see that other people’s words and actions are often shaped by their own stress, mood, or situation.
What is mindfulness?
In the CBT loop we practiced with the bullseye chart, you can interrupt the pattern at three levels: beliefs, thoughts, or by changing....
What is the behavior?
World War II began in 1939 when Germany invaded this country.
What is Poland?
This part of the brain helps us think, plan, and make decisions, but often “goes offline” when we’re overwhelmed by stress.
What is the prefrontal cortex?
In ‘Balancing the Bucket,’ demo we used a bucket, rocks, and water to show how pre-existing factors, like genetics or trauma history, reduce capacity and how daily pressures can overflow into symptoms.This demo modeled what EIMR framework?
What is the stress–vulnerability model?
This 3-step tool teaches us to stop before reacting, identify what we’re feeling, and come up with a less personal explanation.
What is Pause – Name – Reframe?
When you notice the thought ‘They think I’m stupid’ after feedback, mindfulness helps you pause and do this step to see if the thought is accurate.
What is check the facts?
This is the most consumed beverage in the world after water.
What is tea?
This hormone, often called the “stress hormone,” increases blood sugar and helps the body prepare to respond to danger.
What is cortisol?
In group we taught a five step sequence: stress builds, a strong pull toward the substance, using, a brief sense of relief, and then stress rebounds higher. According to this model, the most effective point to use a coping skill is the step just before using. Name that step.
What is the urge or craving stage?