Enter Title

Mindfulness

100

What are the 5 things we activate to practice self-soothing? 

5 senses: seeing, hearing, tasting, touching, smelling

200

What is the 5-4-3-2-1 grounding technique? Please demonstrate

Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste 

300

To practice mindfulness means to observe something _________________. 

"nonjudgmentally" 

400

When your mind keeps replaying the past or worrying about the future, you are not in this state. 

What is the present moment 

500

Name one of the three "What" skills. This is how we practice mindfulness 

What are Observe, Describe, or Participate

Emotional Regulation

100

The 3 DBT mind states are Emotional Mind, Rational Mind, and this. 

The Wise Mind

200

Naming your emotion in the moment accurately helps you do this

Reduce the intensity

300

Emotions have 3 parts: thoughts, body sensations, and _______

behaviors

400

Opposite action is used when your emotion does not fit the facts. True or false.

True! 

500

PLEASE skill (treating physical illness, eating, avoiding mood altering substances, balanced sleep, exercise) helps reduce your vulnerability by taking care of this:

What is your physical health 

Distress Tolerance

100

This DBT skill stands for Stop, Take a step back, Observe, and Proceed. What is this skill called? 

The STOP technique 

200

True or False: Radical Acceptance means fully approving of what happened. 

False. (it means accepting reality, not approving of it.) 

300

TIPP is a crisis survival skill. What does the "T" stand for:

T:______________

I: Intense exercise

P: Paced Breathing 

P: Progressive Muscle Relaxation

Temperature 

400

Name 2 ACCEPTS distractions skills: 

A
C
C
E
P
T
S

A: Activities

C: Contributing 

C: Comparisons

E: Emotions

P: Pushing away

T: Thoughts 

S: Sensations 

500

Splashing cold water or holding ice helps reset this system in our body

What is our nervous system 

Interpersonal Effectiveness

100

This type of statement starts with "I feel..." 

What is an I-statement 

200

Listening without interrupting and reflecting back is called 

Active Listening 

300

Rolling eyes, poor eye contact, leaning away from someone are all examples of what? 

non-verbal communication 

400

This skill involves setting limits while staying respectful 

What is boundary setting

500

Name what the V stands for in the acronym GIVE: 

G: Be Gentle

I: Act Interested 

V: ___________

E: Easy-manner

V: Validate

Random Topics

100

Fight, flight, freeze, and fawn are examples of this type of response

What is a survival response? 

200

Name 2 triggers that can increase the relapse risk

People, places, emotions, stress, boredom, etc. 

300

When your body feels numb or disconnected, this kind of response might be happening 

What is the freeze response 

400

This part of the brain controls decision making, impulse control, and isn't fully developed until your later 20s. 

What is the prefrontal cortex 

500

The brain's alarm system that detects danger is called this 

What is the amygdala