DBT Jeopardy

Distress Tolerance

100

When is a good time to use distress tolerance skills?

When you're experiencing intense emotions, feeling overwhelmed, or when you want to avoid destructive behaviors

200

Name a distress tolerance skill:

ACCEPTS

TIP

Self-Soothe

IMPROVE

Pros/Cons

Problem Solving

Radical Acceptance

300

Name the four parts of the TIPP skill:

Temperature

Intense exercise

Paired muscle relaxation

Paced breathing

400

Name the five steps of the self-soothing grounding skill:

Practice these five steps:

Five things you can see

Four things you can touch

Three things you can hear

Two things you can smell

One thing you can taste

500

Correctly name all seven parts of the IMPROVE skill

Imagery

Meaning

Prayer

Relaxation

One-thing-in-the-moment

Vacation

Encouragement

Mindfulness

100

When is a good time to use mindfulness skills?

Whenever you are experiencing intense emotions, feeling overwhelmed, making impulsive decisions, or simply want to bring more awareness to your thoughts, feelings, and physical sensations in the present moment

200

Wise Mind includes which two parts:

Emotional brain and Rational brain

300

Name at least 3 benefits of using mindfulness skills:

1. Overall Wellbeing. By practicing the habit of focusing on what is happening now, you are able to enjoy the activities you are currently partaking with, without fearing the future or worrying about the mistakes of the past. People who are not fearful or anxious are less stressed, happier, more energetic, and are more deeply connected with others.

2. Getting Better Sleep. Practicing mindfulness can give you better sleep quality by reducing your stressful thoughts to help your mind relax, a state that leads to a more restful sleep.

3. Lowered Blood Pressure. Mindfulness is known to reduce blood pressure by enhancing attention control and emotion regulation, encouraging a state of relaxation.

4. Pain Management. Mindfulness helps with pain associated with fibromyalgia, migraine, chronic pelvic pain, irritable bowel syndrome, and other conditions.

5. Enhanced Focus and Concentration. Individuals who practice mindfulness report improvements in concentration and the ability to focus.

6. Helps with Stress, Anxiety, and Depression. Multiple studies were conclusive that mindfulness exercises do relieve stress anxiety and depression.

7. Weight Control and Eating Behavior. Mindfulness helps you control weight by helping reduce binge, emotional and restrained eating.

400

What does it mean to nonjudgementally see your thoughts and emotions?

Seeing things as they are, without adding labels like “good”, “bad”, “right” or “wrong”

500

What are the parts of the WHAT skill?

Observe, Describe, Participate

Emotion Regulation

100

What is the point of using emotion regulation skills?

So you can recognize, accept and regulate your emotions

200

Name at least one consequence of Poor Emotion Regulation

• Problems in Relationships: Poor emotion regulation skills often lead to overreactions or inappropriate responses in social interactions, causing strain in relationships with family, friends, and at work.
• Poor Physical and Mental Health: Ineffective management of emotions can contribute to stress, anxiety, and depression, adversely affecting overall physical health, including increased risk of heart disease and weakened immune response.
• Impulsive Behavior: Difficulty in controlling emotions often results in impulsive decisions and actions, leading to risky behavior and potential negative consequences in various aspects of life.
• Reduced Quality of Life: Chronic struggles with emotion regulation can diminish life satisfaction, leading to a pervasive sense of unhappiness and a decreased ability to enjoy daily activities and achievements.

300

Name all four parts of the STOPP skill:

Stop

Take a breath

Observe

Pull back - put in some perspective

Proceed mindfully

400

Name all five parts of the PLEASE skill:

PL - treat physical illness

Eat healthy

Avoid mood altering substances

Sleep well

Exercise

500

Think of a time you've felt angry. Name an action you wanted to make, and the opposite action you can choose instead.

Any appropriate, on-topic answer counts

Interpersonal Effectiveness

100

What is the point of interpersonal effectiveness skills?

To enable ourselves to build and maintain healthy relationships by effectively communicating our needs, setting boundaries, and navigating interactions with others in a way that respects both our own needs and the needs of others, ultimately allowing oneself to achieve desired outcomes while preserving positive relationships.

200

Name an interpersonal effectiveness skill:

DEARMAN

GIVE

FAST

Boundary Setting

300

Name at least two benefits of setting healthy boundaries?

Protecting your mental health and well-being.

Promoting healthy relationships by establishing clear expectations and limits.

Preventing burnout and exhaustion by prioritizing your needs and time.

Enhancing your self-esteem and self-respect by valuing your time and energy.

Improving communication skills by expressing your needs and limits to others.

Increasing productivity by eliminating distractions and focusing on important tasks.

Reducing stress and anxiety by avoiding unnecessary commitments.

Encouraging personal growth and development by making time for self-care and reflection.

Enhancing your sense of control and autonomy over your life.

Promoting a healthy work-life balance that supports your overall well-being.

Feeling understood and accepted by friends and family.

Your needs are met.

400

Correctly name all four parts of the GIVE skill:

be Gentle 

act Interested

Validate

use an Easy manner

500

Correctly name all seven parts of the DEARMAN skill:

Describe

Express

Assert

Reinforce

Mindful

Appear confident

Negotiate

DBT Overview

100

What is your favorite DBT skill and why?

Name any skill and shared why you like it.

200

What does DBT stand for?

Dialectical Behavioral Therapy

300

True or False: You have to practice DBT skills ahead of time, or they won't be helpful in the moment.

True

400

Share an example of an experience you've had using a DBT skill:

Any appropriate on-topic answer counts.

500

Who invented DBT?

Marsha M. Linehan