DBT Skills
Your reason mind will look at the facts and logic of a situation. Your emotion mind will only think of how you feel. Your BLANK mind will take both aspects of the situation into consideration.
Wise mind
What skill do you use to accept your feelings and urges rather than push them away.
Urge Surfing.
What is the most important priority according to Seeking Safety.
Safety.
True or False:
I only need to know one or two good coping skills.
False
Having a toolbox of skills increases our chances of coping successfully.
This type of thinking can interfere with our ability to make healthy decisions due to its ability to reinforce negative thinking or emotions.
What does the TIPP skill stand for?
Temperature
Intense exercise
Paced breathing
Progressive muscle relaxation
This skill can be used when facing cravings and urges and involves focusing your attention and gaining control of your mind rather than let your emotions or experiences control you.
Mindfulness.
Name three coping skills discussed in Seeking Safety.
Ask for help, leave a bad scene, Persist, Honesty, Cry, choose self-respect, Take good care of your body, list your options, create meaning, set a boundary, when in doubt, do what's hardest, etc.
There are only healthy forms of coping.
False
Unhealthy coping can include, substance use, avoidance, overeating/sleeping/shopping, etc.
This skill from Beyond Anger and Violence involves using our imagination to "store away" unhelpful thoughts and feelings for the time being.
You can use this skill to "get what you want" by interacting in a calm and kind way. It is a roadmap for how to communicate.
DEAR MAN
Name three things you can do to manage cravings and urges.
Delay, challenge maladaptive thoughts, distract yourself, substitute craving, talk to someone, avoid or leave the situation, etc.
This skill and common phrase in recovery brings attention to the moment a choice was made. This allows us to stop the snowball of relapse.
Notice the choice point.
True or False:
Mindfulness practice is associated with a 40% better chance of thriving amidst life's stressors.
True
What are some calming strategies mentioned in Beyond Anger and Violence that you can use to relax and keep you in the present moment.
Reading a book, listening to music, dancing, pacing, journaling, coloring, hugging someone, etc.
This DBT skill means you are willing to experience a situation or state without trying to change it, protest it, or escape it.
Radical Acceptance.
We often engage in routines and actions automatically. This skill helps us identify which cues from our environment are initiating unhelpful behaviors that may further perpetuate use.
Disrupting habits.
This set of simple strategies from Seeking Safety involves detaching from emotional pain.
Grounding.
True or False:
As long as I have willpower, I do not need to practice coping skills to stay sober.
False
Willpower can only go so far, the more I practice coping skills, the easier they come in crisis.
This meditation skill from Beyond Anger and Violence involves clenching body parts one at a time as you move up the body.
Progressive muscle relaxation.
What does the STOP skill stand for?
Stop
Take a step back
Observe
Proceed Mindfully
This is a personalized strategy designed to help individuals in recovery from addiction identify triggers, develop coping strategies, and maintain their sobriety.
Relapse prevention plan.
This skill can be practiced daily and involves intentional actions to promote physical, mental, emotional, and spiritual well-being. "Progress, not perfection."
Self-care.
True or False:
In recent surveys, adolescents are less satisfied with their lives than adults.
True
2023 date shows 29% or 1 in 3 U.S high school students reported their mental health was not good most of the time or always during the past 30 days. This compared to 15.9% of adults.
Our bodies respond to the ways in which we think, feel, and act. This is called the mind-body connection. This skill involving movement can help with the release of emotions stored in the body and can improve general health and well-being.
Yoga.