Cognitive Distortions
"I messed up, so I might as well stop trying."
Extreme Thinking (All-or-nothing thinking)
What DBT skill helps you pause before reacting when emotions are high?
STOP
Which mindfulness check‑in helps you notice basic needs like hunger, anger, loneliness, or tiredness before reacting?
HALT
What relationship tool helps you sort people into levels of closeness so you know who is safe to share personal information with and who should stay in the outer circle?
Trust Circle
If you feel overwhelmed in public, what grounding skill could you use?
5-4-3-2-1
Deep Breathing
"They didn't answer my call this morning. They must be ignoring me."
Personalization
Which grounding technique uses your five senses to bring you back to the present moment?
5-4-3-2-1 Grounding
In DBT, what do we call the balanced state between Emotion Mind and Reasonable Mind?
Wise Mind.
What is the term for listening fully to someone without interrupting, planning your response, or judging what they’re saying?
Active listening
If you’re about to react in anger, what DBT skill helps you slow down?
STOP
"I was 5 minutes late to group, they are going to kick me out of the program."
Magnification
What DBT skill uses cold water, paced breathing, or intense movement to quickly calm the body?
TIPP
What mindfulness skill helps you notice thoughts and feelings without getting pulled into them or reacting automatically?
Observing (Without judgement)
If you need to ask for something or set a boundary, what DBT communication skill can you use?
DEAR MAN
If you’re struggling with motivation, what CBT strategy helps you get moving?
Behavioral Activation
"I'm feeling anxious about court, so something bad is definitely going to happen".
Emotional Reasoning
What is the main purpose of distress tolerance skills?
To help you survive a crisis without making the situation worse.
What mindfulness skill helps you ride out cravings or impulses by noticing the urge?
Urge Surfing
What communication skill involves acknowledging someone’s feelings or experience as understandable, even if you don’t agree with them?
Validation
In the Cognitive Triangle, what three things work together to influence how you respond in a situation?
Thoughts, feelings, and behaviors.
"This is just how I am, nothing will change that".
Closed Thinking
Which distress tolerance skill helps you reduce suffering by accepting reality as it is, even when you don’t like it?
Radical Acceptance
What mindfulness practice involves paying attention to physical sensations in your body—like tight shoulders, a racing heart, or a heavy stomach—to understand what you’re feeling?
Body Scanning
What relationship skill involves deciding what behavior you will and won’t accept from others, and communicating those limits clearly?
Setting Boundaries (Healthy)
What CBT tool helps you slow down a situation by writing out the event, your thoughts, your feelings, and a more balanced response?
Thinking Reports