DBT Skills
This DBT crisis skill involves temperature, breathing, muscle relaxation, and exercise.
What is the T.I.P.P skill
This CBT skill involves alternating between tensing and relaxing different muscle groups
What is progressive muscle relaxation.
Most coping skills work for everyone.
False, while there are coping skills that are generally helpful for most people, each person will have different preferences.
This skill involves using your senses.
What is 5 senses grounding, or 54321 skill.
This technique has you speak to yourself the way you would talk to a friend.
What is positive self talk.
This DBT skill involves taking a step back and observing.
What is the STOP skill
This CBT skill involves retraining your breathing.
What is Diaphragmatic breathing (or deep breathing).
Talking with a friend is just as helpful as talking with a therapist.
False.
This technique involves stretching and holding poses.
What is yoga.
This coping strategy involves use of a phone, speakers, or headphones.
What is listening to music.
This DBT skill involves accepting reality as it is.
What is Radical Acceptance.
This skill involves taking your mind off of the current issue.
What is Distraction.
True.
This practice can involve showering, eating a good meal, taking time for yourself, etc.
This is an object you could use when feeling anxious or if you're having trouble sitting still.
What is a fidget toy.
This DBT skill involves using activities, comparisons, and sensations.
What is the ACCEPTS skill
This skill involves some sort of physical activity.
What is exercise.
Anxiety can be helpful.
True.
This skill involves letting your thoughts freely come and go, or to bring about more awareness of your thoughts.
What is meditation.
This coping skill involves creating something and using supplies.
What is art.
This DBT skill involves using a certain state of mind.
What is WISE mind.
This skill involves changing the way you think.
Instant fixes for stress exist.
False.
This skill involves being in the 'here and now.'
What is mindfulness.
This technique has you "fake it until you make it" when you're feeling depressed.
What is behavioral activation.