Understanding Emotions + Slowing Reactions
What does DBT stand for?
Dialectical Behavior Therapy
What does "distress tolerance" mean?
Getting through hard moments safely
What comes first: thought or feeling?
Thought
What does being assertive mean?
Speaking up respectfully
You want ice cream but are told no. What feeling might show up first?
Mad/ Frustrated
Is unbuckling in a moving car safe or unsafe?
Unsafe
Name one clue your body gives you that you're getting really mad.
Any physical symptom is correct: examples include fast heart, tight fists, yelling, hot face
Name one safe way to release BIG energy.
Any safe physical act is correct: examples include Throw a ball, stomp, scream into pillow
Fill in the blank: "Just because I think it doesn't mean it's _____."
True
Finish the sentence: "I feel ____ when ____ because ____."
Any answer that makes sense is correct.
You're mad and want to run away. What is a safer choice?
Pause, ask for space, breathe
Fire + anger = ?
Danger
True or False: Big feelings mean you are doing something wrong.
False
When your brain says "DO IT NOW," which DBT skill helps you wait?
Pause, Delay, or Ground Self
If your brain says, "They don't care about me," is that a fact or a thought?
Thought
What's one respectful way to say "no"?
"I'm not okay with that."
You're afraid of being left out. What skill helps instead of acting impulsively?
Thought checking or asking for help
What should you do if you feel the urge to do something unsafe?
Tell an adult/ leave the area
What is one thing you can do BEFORE anger explodes?
Any coping skill is correct: examples include Pause, Breathe, Walk Away, Squeeze a Fidget
Which is better when angry: yelling or leaving the room calmly? And Why?
Leaving the room- because it keeps everyone safe
Name one way to challenge a mean thought.
Ask: Is this 100% true? What's another idea?
If someone sets a boundary, what should you do?
Respect it
You say something mean when angry. What's the next best step?
Apologize and repair
What skill helps stop "now now now" urges?
Impulse delay/ Grounding skills
Why does DBT say we can feel two things at once?
Because feelings can be mixed (mad AND sad, or excited AND nervous are good examples)
Why is safety more important than being right?
Because people can get hurt and problems grow
What happens when we believe every thought we have?
We act in ways we regret.
Why does yelling usually make problems worse?
People stop listening
You're angry AND want comfort. What are TWO safe things you can do?
Breathe + hug pillow/ ask for help
Why do rules exist even when we don't like them?
To keep people safe