You text a friend and they don’t respond for hours. You start thinking they’re mad at you. What DBT skill can you use before jumping to conclusions?
Use Check the Facts. Maybe their phone died, they’re at work, or busy. Don’t assume — look at what’s actually true before reacting.
What’s one way people “speak” without using words?
Facial expressions, body language, tone of voice, or gestures.
You’re washing dishes but thinking about an argument. Are you being mindful?
No — being mindful means focusing on what you’re doing right now instead of replaying the past.
You feel like someone doesn’t like you. What’s one healthy way to find out?
Ask directly instead of assuming — “Hey, did I do something to upset you?” That’s using communication instead of mind-reading.
You’re stuck in traffic and running late. You start feeling angry and tense. What’s one quick coping skill you can use?
Take slow, deep breaths and remind yourself, “I can’t control traffic, but I can control how I respond.” Put on calming music or a podcast to shift your focus.
You wake up grumpy, spill your coffee, and think, “This whole day is ruined.” How can you reframe it?
Pause and check the facts — one small thing went wrong, but that doesn’t mean the entire day will be bad. You can restart your mindset anytime.
You say “I’m fine,” but your arms are crossed and your voice sounds cold. What message are you really sending?
Your body language says you’re not fine. Our actions often speak louder than words.
What’s something small you can do to ground yourself when you feel stressed?
Take a slow breath, stretch, notice what you can see, hear, or smell — something that brings you back to the present moment.
Someone gives you feedback that’s hard to hear. How can you respond mindfully?
Take a breath, thank them for sharing, and think about what part might be true before reacting defensively.
You’re standing in a long line at the store and someone cuts in front of you. What can you do to avoid making the situation worse?
Use mindfulness — pause before reacting, notice your emotions, and decide whether it’s worth confronting. You can calmly say something or just let it go to protect your peace.
Your roommate slams a door. You instantly feel angry. What’s something else you can consider before reacting?
Maybe the wind caught it, or they were in a hurry. Checking the facts helps prevent unnecessary conflict.
Your friend rolls their eyes when you’re talking. How might that make you feel?
Disrespected or annoyed — it shows how powerful non-verbal communication can be.
You’re having a bad day. What’s one mindful thing you can say to yourself?
“This feeling won’t last forever. I can get through this one moment at a time.”
Your partner says “We need to talk.” What can you do to stay calm?
Remind yourself not to assume the worst, breathe, and focus on facts, not fears.
You’re feeling triggered after an argument. What’s a healthy way to cool down instead of saying something you’ll regret?
Take a break, go outside, get a drink of water, or use cold temperature (splash your face or hold ice). These “TIPP” skills help regulate emotions quickly.
You get a short reply from your boss: “See me in my office.” Your heart races — you assume you’re in trouble. What could be another possible explanation?
They might need your help, want to update you on something, or just be brief because they’re busy. Don’t assume the worst.
You’re talking to someone who keeps checking their phone. What message might that send?
That they’re bored or not listening — even if that’s not true. Staying present shows respect.
You notice your heart racing before a difficult conversation. What can you do in that moment?
Pause, take deep breaths, notice your body sensations, and remind yourself to speak calmly and clearly.
What’s a sign someone is really listening?
They face you, make eye contact, nod, and respond thoughtfully — their body language matches their attention.
You’re scrolling on social media and see something that makes you jealous or insecure. How can you use DBT skills in that moment?
Remind yourself that social media is a highlight reel, not reality. Practice “Radical Acceptance” and gratitude for what you have instead of comparing yourself.
You think someone is ignoring you at a meeting because they aren’t making eye contact. What could be another explanation?
They might be shy, distracted, anxious, or focused on something else. Non-verbal cues can mean many things, so it’s better to check before reacting.
You notice a friend smiling but their eyes look sad. What could that mean?
Their words or expressions don’t match how they really feel. Non-verbal cues can reveal hidden emotions.
You feel overwhelmed by noise and people. What’s a mindful way to calm yourself?
Step outside, stretch, focus on your breath, or find something soothing to look at — it helps bring your body back to balance.
You and a friend disagree. What’s a DBT skill that helps you stay respectful while expressing yourself?
Use DEAR MAN — Describe, Express, Assert, Reinforce, and stay Mindful, Appear confident, Negotiate.
You had a stressful day and feel the urge to isolate or use. What can you do instead?
Use ACCEPTS — activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations. For example, go for a walk, call a friend, listen to music, or do something kind for someone else to shift your focus and lower the intensity of the craving.