DEARMAN
What does the "D" in DEARMAN stand for?
Describe.
What does the "T" in TIPP stand for?
Temperature.
In Finding Nemo, Marlin asks for Dory’s help finding his son. Which part of DEARMAN is demonstrated when he says, “My son is missing, and I need help finding him”?
Describe and Express.
Which emotion might you feel if you spilled coffee on your shirt before a big meeting?
Embarrassment or frustration.
You’re at a party, and someone offers you a drink. What DBT skill could help you stay sober?
DEARMAN to assertively say no.
True or False: Using DEARMAN can help you get what you want while maintaining self-respect.
True
True or False: TIPP skills are most effective when you’re already calm.
False
In Frozen, Anna tells Elsa, “You’ve locked yourself away from me for years, and I want us to reconnect.” What DBT skill is Anna using here?
DEARMAN
Fill in the blank: “If you feel fear, your body might respond with _______.”
Increased heart rate or fight/flight response.
You feel a strong craving while waiting for a ride outside a bar. What DBT skill might help you manage the craving?
TIPP or Opposite Action (e.g., calling a friend for support).
Fill in the blank: "The 'A' in DEARMAN stands for ______ and means confidently stating what you want."
Assert
What is one example of using "Temperature" to regulate emotions?
Splashing cold water on your face or using an ice pack.
In The Devil Wears Prada, Andy asks for personal time off by saying, “I’ve been working hard and need to recharge.” Which part of DEARMAN is she demonstrating?
Express
Fill in the blank: “When you feel shame about your past, your body might respond with _______.”
Tension, heaviness, or avoiding eye contact.
TIPP or Opposite Action (e.g., calling a friend for support).
Use DEARMAN to say, “I’m focusing on my sobriety (Describe), and it’s important to me to stay on track (Express). I don’t drink anymore (Assert). If you support me, it helps our relationship (Reinforce).”
Give an example of a "Reinforce" statement in DEARMAN.
“If you let me borrow the car, I’ll fill up the gas tank.”
Fill in the blank: "The 'P' in TIPP stands for ______ and involves engaging in fast-paced activity."
Physical Intensity
In The Pursuit of Happyness, Chris Gardner reinforces his request for an internship by saying, “If you take a chance on me, I’ll prove I’m worth it.” Which letter of DEARMAN does this represent?
Reinforce
What emotion might someone feel if they relapse after several months of sobriety? Bonus if you can name two!
Guilt, frustration, or hopelessness.
You notice yourself getting angry after a friend makes a rude comment. What mindfulness skill could you use to avoid escalating the situation?
Observing your emotions and using a non-judgmental stance to pause and choose your response.
What might you say to “Reinforce” your request if you need a friend to avoid drinking or using around you?
“If you don’t drink/use around me, it will help me stay focused on my recovery, and we can still have fun together.”
True or False: TIPP can help you manage cravings during recovery.
True
In Moneyball, Billy Beane confidently negotiates with a player’s agent by stating his offer and why it’s valuable. Which part of DEARMAN is this?
Assert and Reinforce
You feel excited about a new milestone in your recovery but also scared of failing. What is this mix of emotions called, and how can you handle it?
Ambivalence. You can handle it by practicing mindfulness to observe and accept both emotions without judgment.
You’re feeling a craving and start thinking, “I’ll never be able to handle this!” How can mindfulness help you reframe this thought?
By observing the thought without judgment, recognizing it as temporary, and reminding yourself it doesn’t define your ability to recover.