DBT Coping Skills
This skill encourages pausing before reacting by stopping, taking a step back, observing, and proceeding mindfully.
What is STOP?
Actress who sobered up after marrying Brad Pitt. She starred in "Mr. and Mrs. Smith" , "Maleficent" , and "Girl Interrupted".
Who is Angelina Jolie?
This stage of relapse begins before substance use and is marked by bottling up emotions and not asking for help.
What is emotional relapse?
This involves being open and honest about your thoughts and feelings, even when it feels uncomfortable.
What is vulnerability?
This is the official state dish of Texas, often slow-cooked and served with barbecue sauce.
What is chili?
This skill uses temperature change, exercise, paced breathing, and muscle relaxation to quickly regulate emotions.
What is TIPP?
This actor has spoken openly about his struggles with alcohol and his ongoing commitment to recovery and self-improvement was married to Jlo and also Jennifer Gardner.
Who is Ben Affleck?
During emotional relapse, this behavior involves withdrawing from others and avoiding support systems.
What is social withdrawal or isolation?
This emotion sounds like: “I’m stupid,” “I’ll never be good enough,” or “I’m worthless,” focusing on who you are rather than what you did.
What is shame?
This Texas city is famous for its massive “Sausage Fest” and a giant cowboy statue named Big Tex.
What is Dallas?
This technique helps bring attention back to the present moment using the five senses.
What is 5-4-3-2-1 Grounding?
This Academy Award–winning actor, famous for roles in Good Will Hunting and Dead Poets Society, struggled with alcoholism and cocaine use before relapsing later in life.
Who is Robin Williams?
This occurs when someone ignores or suppresses their feelings instead of expressing or processing them.
What is emotional avoidance?
According to Brené Brown, this feeling is more helpful to examine in recovery because it focuses on your actions rather than your worth, unlike shame.
What is guilt?
At over 8,700 feet, this peak in the Guadalupe Mountains is the highest point in Texas.
What is Guadalupe Peak?
This distress tolerance skill includes distraction methods like activities, contributing, and comparisons.
What is ACCEPTS?
Suffered a mental health breakdown in 2007 that was widely publicized by the media. Known for the songs "Baby One More Time" and "Oops I did It Again".
Brittney Spears
During emotional relapse, a person may begin canceling commitments or showing up inconsistently to supports that were once routine.
What is sporadic therapy/program meeting attendance?
This emotion sounds like: “I should have paid more attention,” “I should have studied harder,” or “I should have been more responsible,” focusing on behavior rather than identity.
What is guilt?
This soft drink was invented in Waco, Texas, in 1904 and is now one of America’s most iconic beverages.
What is Dr Pepper?
This set of skills includes actions like making a list of reasons to live, reaching out to support, or journaling to release emotional tension during distress.
What are crisis survival strategies?
This actor has more than 30 years sober. Starred in "Beetlejuice" and "It's complicated"
Alec Baldwin
During emotional relapse, a person may notice low energy, irritability, or difficulty maintaining a consistent sleep routine.
What is sleep disturbances?
Brené Brown describes these as the “six types of people who don’t deserve to hear your shame,” meaning you should be intentional about who you open up to.
What is being selective / sharing with safe people (healthy vulnerability)?
This famous Texas landmark is a natural rock formation near Amarillo that inspired the classic song “Amarillo by Morning.”
What is Palo Duro Canyon?