Basics
Distress Tolerance
Pros and Cons
TIP
ACCEPTS
100

What does DBT stand for?

What is Dialectial Behavioral Therapy 

100

What is distress tolerance?

What is handling tough situations without making things worse

100

Pros and Cons help you evaluate what under distress?

What is the benefits and drawbacks of either acting on an impulse or using a distress tolerance skill

100

The T in TIP stands for what?

What is temperature 

100

What does the A in Accepts stand for and what is an example?

What is Activities (go for a walk, read, play a video game, talk to a friend)
200

What are the 4 main parts of DBT?

What is emotional regulation, distress tolerance, mindfulness and interpersonal effectiveness skills

200

When would you need to use distress tolerance stills?

What is when you are feeling very upset or stressed and finding it hard to calm down

200

Pros and Cons can help you avoid what type of decisions?

What is impulsive or emotionally driven decisions 

200

How do you use "temperature" to calm down?

What is splash cold water only our face, hold an ice cube or take a hot shower

200

What does either C in Accepts stand for an give an example

What is Contributing (volunteer or do an extra hour at home or Comparison (compare yourself to another time you felt the same and how you handled it)

300

DBT only works for adults. True or False?

False

300

Why is practicing one thing in the moment important?

What is it helps you focus fully on what you are doing in the moment and reduce stress by keeping your mind from wandering to negative thoughts

300

The purpose of listing Pros and Cons is to make a choice that aligns with what?

What is long term goals and values

300

Take a guess on what each letter in TIP stands for

What is Temperature, Intense Exercise and Progressive Muscle Relaxation

300

What does the E in Accepts stand for and give an emample

What is Emotions (watching a funny video when sad, playing relaxing music when feeling anxious)

400

Name on thing DBT helps you learn to control better?

What is Emotions

400

Name a time you could have used distress tolerance this past week

Nice job! Thanks for sharing :)

400

Pros and Cons encourage you to think about the potential consequences of your actions. True or False?

True

400

TIP skills are useful in which type of emotional state?

What is extreme or intense emotional distress (when emotions feel overwhelming) 

400

What does the T in Accepts stand for and give an example 

What is Thoughts (when feeling anxious you start thinking of animals that start with each letter of the alphabet) 

500

What is the biggest goal of DBT?

What is balancing acceptance and change

500

What is a distress tolerance skill you are excited to try?

Thanks for sharing :)

500

Give an example of a pros and cons list for not doing homework

Nice job :)

500

What is progressive muscle relaxation?

What is forced muscle relaxation that is paired with breathing

500

Name the full ACCEPTS acronym

What is Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts and Sensations