Emotional Regulation
What are the three parts of an emotion?
What are physical sensations, thoughts, and behaviors?
This acronym in DBT helps individuals assertively express their needs while maintaining respect for others.
What is "DEAR MAN"?
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
This set of skills helps individuals endure and survive crises without making the situation worse.
What is "Distress Tolerance"?
This core skill in DBT involves paying attention, on purpose, to the present moment, non-judgmentally.
What is "Mindfulness"?
This staff member has raised 200 chickens and bees.
Chloe
This type of emotion happens when one feeling covers another. Provide an example.
What is a secondary emotion?
Examples: Anger as a Secondary Emotion often covers up:
Hurt → feeling rejected or unloved
Fear → feeling unsafe or out of control
Shame → feeling unworthy or embarrassed
Sadness → feeling disappointed or abandoned
(primary emotion is the immediate, instinctive emotional reaction to an event.)
What are the 4 types of communication? Describe them or provide an example.
Passive - avoids saying what they want and gives in to others
Aggressive - demands or controls others without considering their feelings
Passive-Aggressive - expresses anger indirectly, through sarcasm or withdrawal
Assertive - expresses needs in a clear, respectful way
What are the 4 solutions to a problem?
1. Change the situation
2. Accept the situation
3. Change your mindset
4. Stay Miserable
What are the 3 parts of mind?
Wise mind, Rational Mind, Emotional Mind
This staff member can speak in another language.
Danie
Provide 3 examples each of opposite action for anger and anxiety
Anger -
Typical urge: Attack, yell, blame, withdraw
Opposite actions:
Gently avoid or take a time-out
Use a soft voice instead of a harsh one
Practice empathy — try to understand the other person’s view
Do something kind or helpful toward the person you’re angry with
Relax your body (unclench fists, lower shoulders)
Anxiety -
Typical urge: Avoid, escape, or freeze
Opposite actions:
Stay in the situation mindfully
Speak up instead of staying silent
Make eye contact instead of looking away
Take deep, paced breaths instead of shallow, fast ones
This skill emphasizes balancing your wants with your relationships and self-respect.
What is "Interpersonal Effectiveness"?
This skill involves using techniques based on the five senses to reduce emotional distress. Provide an example for each sense.
What is "Self-Soothe"?
Sight - Look at calming images: nature, sunsets, or artwork, watch a favorite movie or TV show, watch clouds in the sky, watch fish in an aquarium
Sound - Listen to calming music, nature sounds, or guided meditations, use white noise or a sound machine
Touch - Take a warm bath or shower, wrap yourself in a soft blanket, pet a dog, cat, or another animal, hold something comforting like a stress ball or smooth stone
Smell - Light scented candles or incense, use essential oils (lavender, eucalyptus, peppermint), bake something fragrant like cookies or bread, smell flowers or herbs
Taste - Sip a warm tea or hot chocolate, savor a favorite snack mindfully, chew gum or suck on a candy, drink cold water or juice slowly, noticing flavor
True or False: Mindfulness means controlling or eliminating all thoughts and emotions. Explain your answer.
False.
Mindfulness is about noticing and observing your thoughts, feelings, and body sensations without trying to change, judge, or suppress them.
You don’t need to control your thoughts or emotions.
You don’t try to eliminate them.
Instead, you allow them to exist, notice them, and respond skillfully if needed.
This staff member's first job was mowing a cemetery.
Sarah
The first step in Opposite Action is to do this with your emotion.
What is identify and name it?
What does GIVE stand for? Why is it helpful?
Gentle
Interested
Validate
Easy Manner
Communicating with GIVE helps you maintain trust, connection, and respect in your relationships
This DBT acronym stands for a set of skills that help individuals distract themselves from distressing emotions. What does it stand for?
What is "ACCEPTS"?
Activities - Do something engaging to distract your mind.
Contributing - Do something kind for someone else. Helping others shifts attention away from distress.
Comparison - Compare your current situation to: Times it was worse How others cope or struggle
Purpose: Helps put your distress in perspective.
Emotion - Generate a new emotion to replace the painful one.
Push away - Mentally set the situation aside for a while.
Thoughts - Focus your mind on something else to distract yourself.
Sensations - Use physical sensations to ground and distract yourself.
In DBT, non-judgment means observing thoughts, feelings, and sensations without labeling them as ______ or ______. Give an example of non-judgement statement about school.
What is good or bad?
“I notice I feel anxious when sitting with certain peers at lunch. My chest is tight, and my thoughts are racing."
“I notice I feel left out when friends make plans without me. My stomach feels uneasy, and I have thoughts about being excluded."
“I notice I feel frustrated during group work. My thoughts are focused on what isn’t going smoothly, and that’s okay to observe.”
“I feel distracted during the lesson. I notice my mind is thinking about other things."
This staff member played and coached full contact football for 8 years.
Ally
What is TIPP? Provide an example for each step.
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
T - Hold an ice cube, splash cold water on your face, go outside
I - Do jumping jacks, squats, or push-ups for 1–2 minutes, jog or run in place, dance vigorously to a favorite song.
P - 4-7-8 breathing, box breathing, extended outbreath
P - Inhale deeply and tighten your fists or shoulders — hold for 5 seconds — exhale and release, progress through the body (arms, legs, back) tensing and releasing each area, combine this with slow breathing for best results.
When you make eye contact, nod, and paraphrase what someone said, you’re practicing this skill.
What is active listening?
This skill involves making a conscious choice to endure a difficult situation without trying to change it
What is "Radical Acceptance"?
A – Art
B – Basketball
C – Crochet
D – Drive
E – Exercise
F – Folding Laundry
G – Gardening
H – Humming
I – Ice
J – Journaling
K – Knitting
L – Listening to music
M – Mindful Eating
N – Nature
O – Observe
P – Puzzles
Q – Quiet space
R – Reading
S – Stretching
T – Tea
U – Unwind
V –Validation
W – Walking
X – eXplore / Xbox
Y – Yoga
Z – Zen Garden
This staff member met Cathy from Candy Apples from Dance moms.
Natalie