Core Mindfulness Skills
Interpersonal Effectiveness Skills
Emotion Regulation Skills
Distress Tolerance Skills
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100

Name one common target behavior.





-SI

-SH

-Ineffective bids for connection

-Impulsivity

-Ruminating thoughts

-Isolation

-Avoidance

-Substance Use

-Eating Disorders

-Paranoid Thoughts

-Med compliance 

-Dissocaition

100

Body Language, facial expressions, use of silence and intensity of information you are communicating are examples of what?

Non-Verbals

100

What does it mean to ride the emotion wave?

Experiencing emotion without pushing away or ignoring it.
100

What is willingness?

Listening to your wise mind and deciding what to do.

100

True or False: Crosstalk is allowed in DBT.

False

200

The blend of thinking mind and feeling mind is called what?

Wise mind

200

What is the purpose of DEARMAN?

To make a request 

200

What is opposite action for anger?

-Avoid person you are angry with

-Do something Nice for the person you are angry with

-Do opposite of other angry action urge

200

Does does the acronym TIPP stand for?

Temperature

Intensity 

Progressive Muscle relaxation

Paced Breathing

200

Name one skill you've learned in PHP.

TBD

300

I am BOTH tough AND I am gentle is an example of what?

Dialectal thinking or walking the middle path.

300

Give an example of when fear fits the facts.

Threat to

-Your life, your health or your wellbeing

300

What is a biological symptom of sadness?

Chest pain, GI issues, Sleepiness, Muscle ache, Heavy limbs, Feeling tired/low energy, Feeling as if you can't stir crying 

300

Name two skills from the acronym ACCEPTS.

Activities

Contributing

Comparison

Emotions

Push Away

Thoughts 

Sensations

300

Name 5 distract skills you use daily

:)

400

What are "just the facts" of this situation?

"John yelled at me at the party"

Hint: 4 W's

Who: John

What : Yelled at me

When: Last night

Where: At the party

400
What is the STOP skill and how does it contribute to interpersonal effectiveness?

Stop

Take a step back

Observe the situation

Proceed with caution

-Helps us communicate in wise mind instead of emotion mind.

400

Give an example of when fear "fits the facts".

Threat to 

-Your life 

-health 

-wellbeing

400

If level of distress is greater than 7, what skill should you use?

TIPP

400

Name every staff member on the PHP team. 

:)

500

These are two skills that help us remain in the present moment and prevent thoughts from spinning.

Observe and Describe

500

Name three reasons why it may be hard for someone to communicate effectively. 

-No role models to show you how

-No opportunities to practice 

-emotional overload

-Biological factors (health concerns, no PLEASE skills)

-Environment too powerful

-Dont know what you want/ need and can't communicate it

500

What does the acronym PLEASE stand for?

Physical Illness-treat

Listen to your body

Eat Balanced

Avoid mood altering drugs

Sleep

Exercise 

500

What is Biosocial Theory?

-Explains why we have trouble controlling emotions based on 

Biological makeup (how people are born)

Social environment (how environment prohibits or inhibits emotional expression/regulation).

500

Who created DBT?

Marsha Linenhan

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