Mindfulness
What is the primary goal of mindfulness in DBT?
To increase awareness of the present moment without judgment.
Which DBT skill uses cold water, intense exercise, paced breathing, and paired muscle relaxation
TIPP
When your emotions do not fit the facts, what DBT skill is recommended?
Opposite Action
Which DBT skill is used when asking for what you want or saying no?
DEAR MAN
What does DBT stand for?
Dialectical Behavioral Therapy
Name one of the three "What" skills
Observe, Describe or Particpiate
Which distress tolerance skill helps a person get through a crisis without making it worse?
STOP
What skill helps determine whether your emotional reaction matches the facts?
Checking the Facts
Which DBT skill helps maintain relationships?
GIVE
According to DBT, what are the three states of mind?
Emotion Mind, Reasonable Mind, and Wise Mind
When you notice thoughts, feelings, and sensations without trying to change them, which "What" skill are you using?
Observe
Which skill teaches us to fully accept reality as it is, even when we dislike it?
Radical Acceptance
If depression makes you want to stay in bed all day, what would Opposite Action encourage you to do?
Engage in a meaningful activity
What DBT skill involves acknowledging another person's emotions, thoughts, or experiences?
Validation
Which module is considered the foundation of DBT?
Mindfulness
Naming thoughts, feelings, or sensations without judgment uses which "What" skill?
Describe
What does STOP stand for?
Stop, Take a step back, Observe & Proceed mindfully
Which skill focuses on maintaining self-respect?
FAST
What does the "R" in DEAR MAN stand for?
Reinforce
In DBT, what does the word "dialectical" mean?
Two seemingly opposite things can both be true at the same time.
Name 5 activities that can be considered mindful
walking, eating, listening to music, crafting, reading, shower/bath, journaling, biking, etc.
Which skill uses distraction to survive a crisis?
ACCEPTS
What is the goal of Emotion Regulation?
To understand emotions, reduce emotional vulnerability, and respond effectively rather than impulsively.
What does the "T" in FAST stand for?
Truthful
Name all four DBT modules.
What are Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness