Name That Emotion
Your face feels hot, your fists tighten, and you want to yell. What emotion might you be feeling?
Anger
What does the S in the DBT skill STOP stand for?
Stop
Name one healthy thing you can do when you're feeling overwhelmed.
Deep breaths, take space, draw, music, talk to someone, etc.
True or False: You can disagree with someone and still be respectful.
True
Someone cuts you in line. What could you do instead of pushing or yelling?
Use words, ask for your spot back, get staff help, let it go, etc.
Name three clues your body might give you when you're anxious.
Fast heartbeat, sweaty hands, shaky, stomachache, fast breathing
In STOP, the T stands for "Take a step back." What could that look like during an argument?
Pause, walk away appropriately, breathe, don't respond immediately
You're really angry and feel like exploding. Name two coping skills you could try first.
Take space, deep breathing, journaling, fidgets, etc.
What's an example of using an "I feel..." statement instead of blaming someone?
I feel upset when...
Your friend leaves you out of a game. Your first thought is, "They hate me." What's another possible explanation?
They didn't notice, teams were full, misunderstanding, etc.
What's the difference between an emotion and an action?
Emotions are feelings, actions are what we choose to do because of them
You're about to send an angry text. How could STOP help you?
Stop, pause/step back, notice thoughts and feelings, then choose how to respond
What is self-soothing? Give one example using one of your five senses.
Using your senses to calm yourself; music, soft blanket, pleasant scents, cold water
Someone tells you "no." What's one respectful way to handie it even if you're disappointed?
Accept it, ask calmly why, take space, express disappointment appropriately
You hear two kids laughing after you walk by and immediately think they're laughing at you. What DBT-style skill could help?
Check the facts
You feel embarrassed after answering a question wrong and want to leave the room. What's one thing you could tell yourself that might help you stay?
Positive affirmations
Ex: "Everyone makes mistakes," "I can handle being embarrassed," etc.
What does it mean to check the facts before reacting?
Figure out what you actually know versus what you're assuming
You're at a 9/10 anger level and talking isn't helping. What's a body-based strategy you could use to lower the intensity.
Cold water, paced breathing, movement, grounding, etc.
Your friend keeps taking your things without asking. Give an example of a clear, respectful boundary.
"Please ask me before you use my stuff. If I say no, I need you to respect that."
You lost a game and REALLY want to flip the board. What are three things you could do instead?
Any safe/regulating responses
You're angry at someone but also feel hurt at the same time. Why can identifying both emotions be helpful?
It helps you understand what you need and respond better
You're convinced, "Nobody here likes me." What questions could you ask yourself to check the facts?
"Is there evidence against it?"
"Am I assuming?"
"Could there be another explanation?"
You can't change a situation you really don't like. What does radical acceptance mean?
Accepting that the situation is happening without saying it's okay or fair.
A friend wants you to break a rule so they won't be mad at you. How can you keep the friendship and respect the rules?
Say no respectfully, explain your boundary, suggest something else
You're furious because staff said you can't do something you wanted to do. You think the rule is unfair. Give a DBT response that doesn't require you to agree with the rule.
Acknowledge anger, regulate first, accept the current reality, communicate appropriately, ask about alternatives later