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DBT Skills
Communication Skills
CBT Skills
Name that Skill
Random Riddles
100

What does DBT stand for?

Dialectical Behavioral Therapy 

100

Not expressing your own opinions, thoughts, or feelings, even when it’s important to do so is this type of communication style. 

Passive Communication 

100

What is the CBT model? Also known as the CBT triangle... 

Thoughts, Feelings, Behaviors

100

Meditation, yoga, and listening to sounds around us is this type of coping skill 


Mindfulness

100

What can you catch but not throw?

Cold

200

How might you use the STOP skill? What does it stand for?

DAILY DOUBLE!!

It helps individuals manage overwhelming feelings and reactions during stressful situations.

100 pts- STOP stands for... 

  • S: Stop (do not react)
  • T: Take a breath
  • O: Observe
  • P: Proceed mindfully
200

Interrupting the other person while they are speaking and raising your voice to dominate the conversation, is what style of communication?

Aggressive Communication 



200

Name this cognitive distortion...

Thinking in absolutes such as “always,” “never,” or “every.” “I never do a good enough job on anything".

All-or-nothing thinking

200

This grounding technique helps connect you to the present moment by focusing on your senses.

5,4,3,2,1

200

What appears once in a minute, twice in a moment, but not once in a thousand years?

The letter "M."

300

Your mind has 3 states define them... 

Wise mind- the balance between reasonable and emotional mind...

Reasonable mind- approaching situations intellectually 

Emotional mind- when your emotions/feelings control your thoughts/behaviors

300

Name this communication style:

"I guess I will clean up since no one else will..."

Passive-Aggressive Communication 

300

What is the ABC model of CBT?

A- Activating Event 

B- Beliefs 

C- Consequences 


300

This grounding technique is used to reduce anxiety and stress. It focuses on tensing of muscles to relieve tension and support relaxation. 

Progressive Muscle Relaxation

300

What goes up but never comes back down?

Your age.

400

When might you use DEARMAN skill? What does DEARMAN stand for?

DAILY DOUBLE!!

Navigating conflict or disagreements.

Describe, Express, Assert, Reinforce, Mindfulness, Appear confident, Negotiate

400

Give an example of assertive communication...

400

Demonstrate/Explain Box Breathing

  1. Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
  2. Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
  3. Step 3: Slowly exhale through your mouth for 4 seconds.
  4. Step 4: Repeat steps 1 to 3 until you feel re-centered.
400

This skill helps you to regulate your emotions and respond in a different way. 

Opposite action

400

The alphabet goes from A to Z, but I go Z to A. What am I?

A zebra.

500

What are the 4 main concepts of DBT?

1. Emotional Regulation

2. Interpersonal effectiveness

3. Distress Tolerance

4. Mindfulness

500

True/False: Using "I" statements is an effective way to communicate. 

True 

500

Name this CBT skill with this takeaway message..."Thoughts are not facts". 

Fact-checking.

Fact-checking is a skill that can help you to recognize that your thoughts are not necessarily true. 

500

This meditation skill uses places, destinations, or scenario to help you focus on a specific object, sound, or experience in order to calm your mind. 

Guided imagery

500

What has a thousand needles but cannot sew?

A porcupine.