DBT
This DBT skill helps you understand why you’re feeling something and respond instead of reacting.
What is emotion regulation?
This plan helps you know what to do when you start to struggle.
Relapse Prevention Plan.
This CBT tool helps you look at a thought and replace it with a more realistic one.
What is reframing?
Holding an ice cube or splashing cold water uses this DBT set of skills.
What is TIP?
Skipping meals, isolating, or increased urges are examples of…
Warning signs.
This DBT skill helps you check if your emotion fits the facts of the situation.
What is Check the Facts?
This word describes a brief slip into an old behavior — something short that you catch quickly.
What is a lapse?
This is the cycle where thoughts, feelings, and actions all affect each other.
What is the CBT triangle?
The skill that tells you to “STOP, breathe, and choose” instead of reacting.
What is STOP or pause skill?
DBT says the goal of treatment is building a…
Life worth living.
This DBT skill helps you manage big emotions without acting on urges.
Distress tolerance.
This describes when old behaviors come back more often and turn into a pattern, not just a one-time moment.
What is a relapse?
Thinking “I didn’t follow one part of my meal plan so I ruined everything” is what distortion?
What is all-or-nothing thinking? (black-or-white thinking)
Making a playlist, coloring, or talking to a friend to ride out an urge is…
Healthy distraction.
People who help you stay safe and supported in recovery are called your…
Support system or recovery team.
This emotion regulation skill helps you do the opposite of what your emotion is telling you if the emotion doesn’t fit the facts.
What is Opposite Action?
This one is the most intense and often needs the most help and support to get back on track.
What is a collapse?
Thinking “Everyone is judging me” when you don’t actually know is an example of this distortion.
What is mind reading?
Using your five senses to calm down is called…
Self-soothing
A “life worth living” means creating a life that feels…
Meaningful.
This DBT skill helps you calm down before choosing what to do next.
Wise Mind.
This DBT skill helps prevent relapse by grounding you in the present and reducing impulsive actions.
What is mindfulness?
CBT teaches that these are quick thoughts that pop up on their own.
What are automatic thoughts?
DBT says urges rise and fall like a wave. Riding the wave without acting on it is called…
What is urge surfing?
You build a life worth living by using your…
Skills, supports, and consistent effort.