Mindfulness
What does “DBT” stand for?
Dialectical Behavior Therapy
True or False: All emotions are bad.
False
What does distress tolerance help us do?
Survive emotional crises without making things worse
What does “DEAR MAN” help you do?
Ask for what you want or say no effectively
What does the word “dialectical” mean?
Two opposite things can be true at the same time
Mindfulness helps us live in the _______ moment.
Present
What is one purpose of emotions?
To motivate action or communicate something to others
What does the DBT acronym “TIPP” stand for?
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
What does the D in DEAR MAN stand for?
Describe
What skill helps you pause before reacting in anger or frustration?
STOP (Stop, Take a step back, Observe, Proceed mindfully)
What are the three “What” skills of mindfulness?
Observe, Describe, Participate
What DBT acronym helps you take care of your body to reduce emotional vulnerability?
PLEASE (Physical illness, Eating, Avoid mood-altering drugs, Sleep, Exercise)
Give one example of a distraction activity from the ACCEPTS skills.
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
What are the goals of interpersonal effectiveness?
Get what you want, keep relationships, maintain self-respect
Which DBT skill helps you balance emotion mind and reasonable mind?
Wise Mind
What are the three “How” skills of mindfulness?
Nonjudgmentally, One-Mindfully, Effectively
Name one way to check if your emotion “fits the facts.”
Look at what actually happened and if your reaction matches the situation
What’s one way to use self-soothing?
Use your 5 senses (see, hear, smell, taste, touch) to calm yourself
What does “GIVE” help you with?
Keeping and improving relationships
Give an example of when using DBT skills could help in your daily life.
(Example: Calming down after a fight with a friend using TIPP or mindfulness.)
Give one example of being mindful during a daily activity.
(Example: Noticing the taste, smell, and texture of your food instead of scrolling your phone while eating.)
Describe one opposite action you could take when feeling angry.
Take a deep breath, walk away, or speak calmly instead of yelling
What is “radical acceptance”?
Accepting reality fully, even if you don’t like it, to reduce suffering
What is one way to maintain self-respect in relationships?
Stick to your values, be honest, or use FAST skills
Create your own DBT mantra or affirmation that helps you stay grounded.
(Example: “I can’t control everything, but I can control my response.”)