DBT
What are the four skills within DBT?
What is Emotional Regulation, Distress Tolerance, Mindfulness and Interpersonal Effectiveness?
This self-care practice involves noticing your thoughts and emotions without judging them.
What is mindfulness?
This type of communication involves tone, body language, and facial expression.
What is non-verbal communication?
Being too closed off or too open.
What are rigid boundaries?
An emotional experience in your body, such as sadness, anger, fear, joy, or anxiety.
What is a feeling?
This acronym helps you check whether you are Hungry, Angry, Lonely, or Tired before reacting impulsively.
What is H.A.L.T.?
Noticing your inner critic and responding with reality-based, compassionate statements.
What is self-compassion?
This communication style frequently involves mixed messages—saying “yes” while feeling “no”—and often uses sarcasm or indirect expressions of anger.
What is passive communication?
This boundary says: "I don’t have the capacity for this conversation right now”.
What is an emotional boundary?
An interpretation, belief, or story your mind creates about a situation.
What is a thought?
When an emotion feels too strong, this skill helps you slow down and ask: “What do I know for sure?”
What is "Check the Facts"?
Expressing good things from your day.
What is gratitude?
This style expresses needs or emotions in a way that violates others’ boundaries through blame, control, or intimidation.
What is aggressive communication?
This type of boundary shows up when someone has difficulty saying no, absorbs others’ emotions as their own, or overshares personal information too quickly.
What are porous boundaries?
Any action you take—what you do, say, or avoid—based on your thoughts and feelings.
Difficulty concentrating, irritability, and having trouble getting to sleep or staying asleep are symptoms of this disorder
Anxiety
You notice you’re thinking, "I’ll never be able to handle this." You stop, challenge this thought, and replace it with a balanced statement: "I can take one step at a time." Which self-care skill are you using?”
What is cognitive reframing or thought challenging?
This communication skill reduces defensiveness by focusing on your own feelings and needs rather than accusing the other person.
What is using "I" statements?
This type of boundary allows connection without sacrificing your needs — combining flexibility with clear communication.
What are healthy boundaries?
Coping skills for over thinking?
Journaling
Box Breathing
Check the facts
Opposite action
Ice
This planning skill prepares you for emotionally difficult situations by rehearsing coping responses in advance.
What is "Cope Ahead"?
This is a simple technique that is excellent for managing emotions. Not only is it effective, but is also discreet and easy to use at any time and any place.
Deep Breathing
This manipulative communication pattern involves denying someone’s reality, minimizing their feelings, or twisting information to make them doubt their own perception, memory, or sanity.
What is gaslighting?
When someone dismisses, ignores, or pushes past a limit you clearly communicated.
What is a boundary violation?
This concept refers to the ability to hold two opposing emotions or truths at once—such as “I’m grateful” and “I’m exhausted.”
What is dialectical thinking?
List 1 Distress Tolerance skill.
What is TIPP, STOP, ACCEPTS or IMPROVE?
What are some basic self care habits we tend to forget about?
Getting enough rest
Eating a well balanced meal
Organizing your time to not feel overwhelmed
Staying hydrated
Reaching out for support
Assertive, Passive, or Aggressive? Janine has no trouble speaking her mind. But when she does, she comes across as loud and opinionated. Janine dominates the conversation, often interrupts, and rarely listens. If she disagrees with you, she lets you know — usually with sarcasm or a putdown. She has a reputation for being bossy and insensitive.
What is aggressive communication?
“You’ve asked a family member not to comment on your appearance. They continue doing it. You state that if it happens again, you will end the visit early — and you follow through. What boundary skill does this demonstrate?”
What is enforcing consequences?
Describe the 5-4-3-2-1 Coping Strategy
A technique that asks you to find things you can see, smell, hear, touch, and taste (5 senses) to calm down when feeling anxious or distressed.