Emotions
Name an emotion that was hard to manage this week.
Answers will vary (e.g., anger, sadness, shame).
What is one DBT skill you used this week?
Answers will vary: Mindfulness, DEAR MAN, TIPP, etc.
True or False: Having urges means you failed.
False – Urges are natural; success comes from how you respond.
What is one way you were kind to yourself this week?
Answers vary: Resting, positive self-talk, saying no
What was your biggest success this week?
Answers vary: Used skills, avoided urges, communicated needs, etc.
Which emotion is often paired with frustration and can cause outbursts?
Anger
What DBT skill is used to accept the present moment without judgment?
Mindfulness
What did you do instead of acting on a harmful urge?
Answers vary: Used distraction, called a friend, used self-soothe skills.
How can practicing self-validation show self-compassion?
It means acknowledging your feelings as valid instead of judging yourself.
What is something you would do differently next time?
Answers vary: “Use mindfulness earlier,” “Communicate more calmly.”
What emotion do you feel when you think you’ve disappointed others?
Shame or guilt
What DBT module teaches you how to manage intense feelings?
Emotion Regulation
Describe a time this week you noticed an urge early and used a skill to cope.
Answers vary; ex: "I wanted to self-harm, but I used ice cubes to cope."
Describe a moment this week where you forgave yourself.
Answers vary: "I missed a task but reminded myself it's okay to have bad days."
What’s one DBT skill that worked well for you this week?
Answers vary: Opposite Action, STOP skill, DEAR MAN
How would you rate your anxiety this week (1–10), and how did you handle it?
Answers will vary; examples: "7 – I used paced breathing and grounding."
What does the acronym "DEAR MAN" help with?
It helps with assertive communication and getting needs met effectively.
What DBT skill can help when you feel the urge to self-harm or use substances?
Distress Tolerance Skills like Self-Soothe or TIP
Give an example of replacing negative self-talk with supportive inner dialogue.
“I’m a failure” → “I’m struggling right now, but I’m doing my best.”
Which emotion was easiest to manage this week, and why?
Answers vary: “Happiness – I felt calm after using self-care.”
Why is it important to identify your emotions before responding to them?
Because awareness of emotions helps you choose appropriate DBT skills and avoid impulsive reactions.
Which skill from distress tolerance can help during emotional emergencies?
TIPP (Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation)
What long-term effect can avoiding urges through skills have on mental health?
It can build confidence, increase emotional regulation, and decrease impulsive behaviors.
What does radical acceptance mean in terms of self-compassion?
It means accepting reality as it is, even if painful, without trying to fight or deny it.
How can reflecting on the week help you grow emotionally?
It helps you track progress, build insight, and improve future skill use.