DBT Skills
This DBT skill teaches people to pause before reacting impulsively in stressful situations.
What is STOP? (S =Stop, T =Take a Step Back, O =Observe, P =Proceed Mindfully)
This brain chemical is heavily involved in addiction and reward.
What is Dopamine
These are deeply held beliefs people have about themselves, others, or the world.
What are core beliefs.
These help protect emotional, physical, and mental well-being in relationships.
What are boundaries.
EXTRA 300 Points
Name the 3 styles of Boundaries.
This mindfulness skill involves focusing attention on the present moment without judgment.
What is Mindfulness?
BONUS 200 Points- Name examples of being Mindful
This Distress Tolerance skill involves riding out cravings and emotions like waves without acting on them.
What is Urge Surfing
These are internal or external situations that increase the risk of relapse.
What are triggers or risky situations?
This involves noticing negative self-talk and replacing it with healthier thoughts.
What is cognitive reframing or positive self-talk?
This people-pleasing behavior can lead to resentment and burnout.
What is difficulty saying no?
This activity helps identify what truly matters to them in life
What is identifying core values?
This interpersonal effectiveness skill helps people ask for what they need while maintaining self-respect.
What is DEAR MAN
This stage of change happens when someone begins actively making changes toward recovery.
What is the Action Stage?
This emotion regulation skill encourages people to act opposite to harmful urges.
What is Opposite Action?
Healthy confrontation focuses on honesty, respect, and this important skill.
What is communication?
This recovery exercise involves writing a farewell message to substances or addictive behaviors.
What is a goodbye letter to addiction?
Do you want to take time to share your goodbye?
This DBT concept combines emotion mind and reasonable mind.
What is Wise Mind
Name 3 common signs of relapse
Ex: Isolation, Dishonesty, Romanticizing substance use, Mood Swings, Skipping meetings, Poor Self-Care, Defensiveness, Cravings
This practice means fully accepting reality as it is without approving of it.
What is Radical Acceptance?
This DBT skill focuses on keeping relationships healthy and validating others.
What is GIVE
Name a healthy boundary that you have set in a relationship
NO WRONG ANSWER MWHAHAHAHA
Well..... Maybe
Name 3 ACCEPTS distraction skills used in distress tolerance.
Ex: Activities, Contributing, Comparisions, Emotions, Pushing away, Thoughts, Sensations
This type of relapse often happens before a person physically uses substances again and includes bottling emotions or withdrawing from support.
What is emotional relapse?
Name one example of a negative core belief and a healthier replacement belief
"I am worthless" -> "I have value and can grow"
"I always fail" -> "Mistakes help me learn"
Name 3 signs of unhealthy boundaries.
Ex: guilt when saying no, Oversharing, Controlling behaviour, Lack of privacy, Rescuing others, Fear of conflict
Name 3 healthy coping skills
Deep Breathing, Journaling, Calling Support, Exercise, Grounding, Prayer, Mindfulness, Music, Urge Surfing
Bonus 100 Points - Name a grounding technique