DBT Lingo
What does the term Mindfulness mean?
What is paying attention to the present moment without judgment
Your phone just died right before an important text went through. What’s the best way to handle the situation?
What is use Distress Tolerance (take deep breaths or distract yourself while you figure out what to do next)
What’s the first thing you need to do when practicing Radical Acceptance?
What is accept reality or a situation for what it is (even if you don’t like it)
What two parts make up Wise Mind?
What are Emotion Mind (feeling-based decisions) and Reasonable Mind (logic-based decisions)?
Name one thing you can do to take care of yourself when you’re feeling down.
What is take a walk, talk to a friend, listen to music, etc.
What DBT skill helps you control your emotional reactions instead of just acting on impulse?
What is Emotion Regulation?
You just got a bad grade and feel like giving up. How can Radical Acceptance help?
What is accept that the grade is already given, and you can’t change it, but you can study harder next time?
If something bad happens, like being grounded, Radical Acceptance doesn’t mean you like it. What does it mean instead?
What is accepting that it’s happening and you can’t change it
If you're making decisions based on your gut feelings, without thinking logically, what state of mind are you in?
What is Emotion Mind
What is one benefit of getting enough sleep?
What is improved focus, better mood, etc.
Which DBT skill helps you stay calm in stressful situations and avoid making things worse?
What is Distress Tolerance?
You're feeling nervous about a presentation. How can you use Wise Mind?
What is take a moment to calm down and remind yourself that you’ve prepared, so you can do your best
You’re mad that your plans got canceled. How can you practice Radical Acceptance?
What is acknowledge that it happened, but look for something else to do instead
If you're being super logical and not thinking about how you feel, what mind are you using?
What is Reasonable Mind
True or False: Self-care is selfish.
What is False
What word describes balancing the need for both acceptance and change?
What is Dialectics?
Your friend is really upset, and you want to help but don’t know what to do. What skill can you use to stay calm and be there for them?
What is Mindfulness (staying present with them without judgment)
If you feel sad or frustrated after a disagreement, Radical Acceptance helps you accept the emotions without getting stuck in them. How does this help?
What is it reduces extra suffering by not fighting against reality
If you’re freaking out about a homework assignment, what can you do to get to Wise Mind?
What is take a few deep breaths and ask yourself what makes logical sense, while also checking in with your feelings
Name one small self-care habit you can practice daily.
What is drinking water, practicing gratitude, journaling, etc.
What’s the name for acting in the opposite way of your emotional urges, like being kind when you’re angry?
What is Opposite Action?
You’re feeling frustrated because your team lost a game. How can you practice Radical Acceptance?
What is accept the loss, and focus on what you can do to improve for next time
Radical Acceptance can help when you face situations that are beyond your control, like a family member being sick. How does it help?
What is it helps you stop struggling with reality and find ways to cope with the situation?
If your friend is upset and you want to help, but you're not sure how, what could you do to use your Wise Mind?
What is listen to your friend’s feelings, then use your logic to suggest a helpful solution
What does “recharging your batteries” mean in self-care?
What is doing activities that restore your energy and mental health.