DBT Skills
This DBT skill helps you get through a crisis without making it worse.
What is Distress Tolerance?
This distortion involves seeing things as all good or all bad.
What is All-or-Nothing Thinking?
This nervous system state is associated with calm, safety, and connection.
What is the Parasympathetic Nervous System?
A boundary is meant to control this: yourself or others?
What is Yourself?
Checking whether your emotion fits the facts of the situation.
What is Check the Facts?
What is TIPP?
What is TIPP? Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
Assuming you know what someone else is thinking without evidence is called this.
What is Mind Reading?
The stress response commonly known as “fight or flight.”
What is the Sympathetic Nervous System?
The best way to communicate is using “I feel” statements or "you make me feel" statements?
A pattern that gets activated by past experiences.
What is a Trigger?
This skill is used to ask for what you want while maintaining self-respect and relationships.
What is DEARMAN?
Believing one negative event means everything will always go wrong.
What is Catastrophizing?
This nerve plays a major role in regulating heart rate, breath, and emotional state.
What is the Vagus Nerve?
Saying yes when you want to say no can lead to this emotional state.
What is Resentment?
How old is Claire?
What is 29?
This DBT skill means accepting reality as it is in this moment.
What is Radical Acceptance?
Taking responsibility for things that are outside of your control.
What is Personalization?
A simple grounding action that involves pressing your feet into the floor.
What is Grounding?
This DBT skill helps balance priorities, relationships, and self-respect.
What is FAST/GIVE (Interpersonal Effectiveness Skills)?
MYTH or FACT: Feeling uncomfortable sometimes in therapy means it’s not working.
What is MYTH? (Discomfort can be part of growth.)
Acting opposite to emotional urges when emotions don’t fit the facts.
What is Opposite Action?
Focusing only on negative details while ignoring the positive.
What is Mental Filtering (or Negative Filtering)?
This practice involves scanning the body to notice tension and relaxation.
What is body scan?
A conflict or disconnection in a relationship is called this.
What is a Rupture?
Acting based on your values rather than emotions.
What is Values-Based Action?