Distress tolerance
T.I.P.P stands for what
Temperature, Intense exercise/ imagery, Progressive muscle relaxation, and Paced breathing
A patient imagines a peaceful path through the woods to help connect with inner calm before making a difficult decision. What DBT skill are they using?
Wise Mind imagery.
There are “good” and “bad” emotions.
False. All emotions have a purpose. (emotion myths)
What is one important part of building healthy relationships?
Trust, communication, honesty, respect, or consistency.
DBT stands for
What is Dialectical Behavioral therapy
what are Taste, touch, sight, sound, smell
What is a judgmental statement: “I made a mistake” or “I’m a terrible person”?
“I’m a terrible person.”
This skill reminds people to take care of physical health factors to reduce emotional vulnerability.
What is ABC PLEASE?
What does “walking the middle path” mean?
Finding balance and avoiding extreme thinking.
Name two things you do for self soothing coping skills.
any count
Name as 4 of the letters in ACCEPTS stand for
Activities, Comparisons, contribution, emotions, pushed away, thoughts, and sensations
What are the four parts of a DBT Pros and Cons list?
Pros of acting on the urge, cons of acting on the urge, pros of resisting the urge, cons of resisting the urge.
This skill encourages doing the opposite of what your emotion is telling you to do when the emotion is not effective.
What is Opposite Action?
What is an example of black-and-white thinking?
“If I fail once, I’m a total failure.”
This teaches us that two seemingly opposite things can both be true at the same time.
What is dialectics?
Why is “Proceed Mindfully” important?
bonus if you know the skill
It helps you choose actions based on goals and values instead of emotions.
STOP
Provide 2 examples for when to stay in Logical mind, and Emotional mind
weddings, parties, dances,
What body sensations are commonly associated with anxiety?
Racing heart, sweating, shaking, nausea, tight chest, etc.
This skill is about keeping relationships and keeping respect for yourself
What is GIVE and FAST
A patient tells a friend, “I understand why you’re upset.” What interpersonal skill are they using?
Validation.
Why is fighting reality often emotionally painful?
Bonus if you can name the skill
Because reality still exists whether we accept it or not.
Radical acceptance
Name one of the three “What” skills.
Observe, Describe, or Participate.
A friend has not texted back for several hours. Which thought is a fact: “They hate me” or “They haven’t responded yet”?
“They haven’t responded yet.” (check the facts)
What Does DEARMAN stand for
Describe the situation, Express your feelings and opinions, Assert yourself by asking for what you want, Reinforce the person ahead of time, stay Mindful , Appear confident, Negotiate be willing to give to get.
P1: When you _____ I feel/Felt ______
P2: I hear that when I ____ you feel/felt ____. At the time I was feeling ____ and hearing this now I feel ____.
P1: Hearing that, I feel _____.
What is the Confrontation Format/ "I statements"