Distress Tolerance
You are so angry you want to throw your phone. What's the first DBT goal?
Get through the moment without making things worse.
Name one clue your body gives you that you are getting angry.
Tight fists, hot face, faster heartbeat, tense muscles, etc.
What are the three states of mind?
Emotion Mind, Reasonable Mind, and Wise Mind.
What is one respectful way to say "No"?
Any assertive response.
You fail a quiz. Emotion Mind says, "I'm stupid." What might Wise Mind say?
"One quiz doesn't define me. I can learn from this."
Your friend ignores your text messages and you are convinced they are mad. What is one distress tolerance skill you could use before reacting?
STOP, paced breathing, self-soothe, distract, TIPP, etc.
Which emotion usually comes before yelling?
Anger (or frustration)
If you are eating chips while scrolling TikTok, are you being mindful?
No.
If someone keeps interrupting you, what is a healthy response?
Calmly ask to finish speaking.
You get cut in line. Emotion mind wants to shove the person. What is a Wise Mind response?
Calmly speak up or let it go.
Name two things that belong in a coping skill toolbox.
Stress ball, gum, headphones, coloring pages, lotion, fidget, comforting pictures, etc.
If you are hungry, exhausted, and stressed, are your emotions usually easier or harder to manage?
Emotions are harder to manage.
Name all of the five senses.
Sight, hearing, smell, taste, and touch.
Which is assertive?
A. Yelling
B. Staying silent
C. Calmly saying what you need
C. Calmly saying what you need
Someone spreads a rumor. Name one Wise Mind action.
Pause before reacting, talk to a trusted adult, check the facts, etc.
Which is distress tolerance?
A. Solving the problem immediately
B. Surviving the moment safely
B. Surviving the moment safely
You are embarrassed after answering a question wrong in class. What is one healthy way to handle that feeling?
Self-talk, breathing, asking for help, remembering everyone makes mistakes, etc.
Finish the sentence:
Wise Mind is the balance between ____________ and ___________.
Emotional Mind and Reasonable Mind.
What does DEAR MAN help you do?
(Describe, Express, Assert, Reinforce, Mindful
Appear Confident, Negotiate)
Ask for what you need or say no effectively.
Your friend cancels plans. Emotion Mind says, "They hate me." Reasonable Mind says..
"There may be another explanation."
True or False:
Accepting reality means you approve of what happened.
False
What does "checking the facts" help you figure out?
Whether your emotion matches what is actually happening.
Give one example of observing without judging.
"My heart is racing" instead of "I'm freaking out."
You loan a friend money every week even though you don't want to. What DBT skill would help?
Boundary setting, DEAR MAN, Assertiveness.
You receive a mean text. List two things Wise Mind would NOT do.
Send an angry text immediately, threaten someone, post about it online, etc.