Emotions
This word describes the ability to notice, name, and understand your emotions.
What is emotional awareness?
The zone where a person can think clearly, manage emotions, and stay present.
What is the Window of Tolerance or Okay zone?
These skills help you survive emotional pain without making the situation worse.
What are distress tolerance skills?
This skill involves checking if your thoughts about a situation match the facts.
What is checking the facts?
A friend ignores your text and you immediately think “they hate me.” What skill could help?
What is checking the facts?
This emotion often shows up when something important to us feels threatened or unfair.
What is anger?
When someone feels overwhelmed, panicked, or extremely anxious, they may be in this state.
What is hyperarousal?
This grounding technique involves naming items using senses.
What is the 5-4-3-2-1 grounding technique?
Acting opposite to the urge of an unhelpful emotion is called this.
What is opposite action?
You feel extremely anxious before a test and your heart is racing. Which distress tolerance skill could help quickly?
What is paced breathing / TIPP?
Emotions give us information about our needs, boundaries, or values.
What is true?
Feeling numb, shut down, disconnected, or exhausted is often called this.
hypoarousal
Distress tolerance skills solve the problem immediately.
What is false?
Sleep, exercise, balanced eating, and self-care help regulate emotions by supporting this.
What is physical wellbeing (or PLEASE skills)?
You feel like isolating when you're sad, but you choose to call a friend instead.
What is opposite action?
This emotion often signals loss, disappointment, or feeling disconnected.
What is sadness?
Name one skill that helps bring someone back into their ok zone or window of tolerance
deep breathing / grounding / movement / mindfulness
Distress Tolerance skills should be used when experiencing...
What is crisis?
This skill involves identifying the emotion before choosing how to respond.
What is emotion identification?
You feel numb and disconnected in class. A helpful strategy might be this.
What is movement / grounding / sensory input?
This DBT skill involves putting words to what you're feeling instead of acting on the emotion.
What is labeling emotions?
Everyone’s window of tolerance is the same size.
False
DBT Skill REST
REST = Regulate → Evaluate → Set intention → Take action
Emotion regulation means getting rid of emotions.
What is False?
A teen slams a door when angry but later apologizes and talks it out. This shows this skill.
What is emotion regulation?