Mindfulness
What does it mean to be mindful?
Paying attention to the present moment on purpose, without judgment.
What is the name of the DBT skill that asks you to do the opposite of what an unhelpful emotional urge tells you to do, when the emotion or its intensity doesn't fit the facts or acting on it isn't effective?
Opposite Action
What does the "T" in the DBT STOP skill stand for?
Take a step back
What is the DBT skill used to help you ask for what you need, say no, and communicate assertively?
DEARMAN
What is the only country that is also a continent?
Australia
In DBT, what are the three WHAT skills?
Observe, Describe, and Participate.
In DBT, what does PLEASE help you take care of to reduce emotional vulnerability?
Your physical well-being, including treating illness, balanced eating, avoiding mood-altering substances, sleep, and exercise.
What is the difference between distraction and avoidance when using distress tolerance skills?
Distraction is a temporary way to manage overwhelming emotions until you're ready to address a problem; avoidance means repeatedly escaping or refusing to address it.
Your friend keeps asking you for favors, but you're exhausted. You want to say no without being rude. Is this an example of passive, aggressive, or assertive communication?
Assertive communication
What is the most abundant gas in Earth's atmosphere?
A - Nitrogen
B - Oxygen
C - Argon
D - Water Vapor
A - Nitrogen (about 78%)
You're having a terrible day, and your brain keeps replaying an awkward conversation from three days ago. What mindfulness skill could help you bring your attention back to the present?
Observing your thoughts without getting caught up in them, then gently returning your attention to the present moment.
Your friend cancels plans, and you immediately think, "They must hate me!" What DBT skill helps you examine the evidence before deciding what the situation means?
Check the facts.
You receive an upsetting message and feel an immediate urge to send a long, angry reply. Name one distress tolerance strategy you could use before responding.
Pause using STOP, take a mindful break, use paced breathing, or engage in a safe self-soothing activity.
What does FAST help you maintain during interpersonal interactions?
Self-respect — by being Fair, avoiding unnecessary Apologies, Sticking to your values, and being Truthful.
Who wrote the dystopian novel 1984?
George Orwell
What is the difference between a fact and a judgment? For example, "They didn't text me back" versus "They don't care about me."
A fact is an observable event; a judgment is an evaluation or interpretation of that event.
What are the three steps of DBT's ABC PLEASE approach for building emotional resilience?
Accumulate positive experiences, Build mastery, Cope Ahead, and PLEASE. (ABC PLEASE includes all three ABC skills plus PLEASE.)
In DBT, what does radical acceptance mean? Does it mean you agree with or approve of what happened?
Fully acknowledging reality as it is, even when it's painful. No, acceptance does not mean approval, agreement, or giving up on change.
You're upset with someone, but preserving the relationship matters more to you than winning the argument. Which DBT skill helps you validate the other person, listen, and maintain the relationship?
GIVE — Gentle, Interested, Validate, and use an Easy manner.
What is the best-selling music album of all time?
A) The Dark Side of the Moon - Pink Floyd
B) Thriller — Michael Jackson
C) Back in Black — AC/DC
D) The Bodyguard soundtrack — Whitney Houston
B - Thriller - Michael Jackson
ou're playing your favorite video game, but you're also scrolling TikTok, checking messages, and thinking about tomorrow. Which DBT mindfulness concept describes fully engaging in one activity at a time?
One-mindfully, a HOW skill.
You're anxious about going to a social event. Your first instinct is to cancel and stay home, but you know avoidance tends to make your anxiety worse. If the fear doesn't fit the facts or acting on it isn't effective, what skill could help you approach the event anyway?
Opposite Action — approaching the situation rather than following the urge to avoid it.
Name all the components of the DBT skill "IMPROVE"
I - imagery, M - meaning, P - prayer, R - relaxation, O - one thing at a time, V - vacation, E - encouragement
Name all the letters of DEARMAN
Describe, Express, Assert, Reinforce, Mindful, Apologize less, Negotiate
In Greek Mythology, who is the God of the Sea?
A - Zues
B - Apollo
C - Artemis
D - Poseidon
D. Poseidon - God of the sea, earthquakes, and horses.