Mindfulness
Name one activity that helps you practice mindfulness?
Meditation, deep breathing, or observing thoughts without judgment.
What is the main goal of DBT?
To help people manage emotions, improve relationships, and reduce harmful behaviors.
What is one reason why keeping a consistent sleep schedule is important?
It helps regulate emotions and reduce vulnerability
What does "dialectical" mean in DBT?
Balancing opposites, like acceptance and change.
True or False: You can practice DBT skills even if you're not in a DBT program.
True.
What is one way to "self-soothe" using your senses?
Listening to music, smelling something calming, or holding something soft.
What does the acronym "PLEASE" stand for in DBT?
Treat Physical Illness, Eat healthy, Avoid mood-altering substances, Sleep, Exercise.
Name one way to build positive emotions.
Doing something you enjoy or practicing gratitude.
True or False: DBT is only for people with borderline personality disorder.
False.
Which animal is often used as an example of mindfulness in DBT?
A wise owl.
True or False: Distraction is a distress tolerance skill.
True.
True or False: Mindfulness is only about sitting quietly and meditating.
False.
What is one physical effect of intense emotions on the body?
Increased heart rate, sweating, or tense muscles.
What are the four modules of DBT?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
What is one benefit of practicing DBT skills regularly?
Better emotional control, improved relationships, or reduced impulsive behaviors.
What does DBT stand for?
Dialectical Behavior Therapy.
Name one distraction technique you can use when you feel overwhelmed.
Watching TV, reading, or going for a walk.
What does "Check the Facts" mean in DBT?
Looking at the situation objectively to see if your emotion fits the facts.
What is the name of the worksheet used to track emotions, behaviors, and skills?
A diary card.
True or False: DBT teaches that emotions are bad.
False.
Who developed DBT?
Marsha Linehan.
What kind of breathing can help calm you during distress?
Paced breathing or deep breathing.
True or False: You should avoid asking for what you need to keep the peace in relationships.
False.
Name one goal of using a diary card.
To monitor progress or identify patterns in emotions and behaviors.
Name one type of "self-soothe" item you can keep in a crisis kit.
A scented candle, stress ball, or photo of loved ones.