Mindfulness
Distress Tolerance 1
Distress Tolerance 2
Miscellanous
Practice
100

Being present in the moment

What is Mindfulness

100

What does TIPP stand for 

What is Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation

100

What does STOP stand for 

What is Stop, Take a step back, Observe, Proceed Mindfully

100

What is one skill you have used since DBT group started

What is________

100

What skill(s) could be used in this example:

You're in class, and your friend makes a joke about you in front of everyone. People start laughing. You instantly feel embarrassed, angry, and want to snap back with something mean or storm out of the room.

What is STOP or Pro/Con

200

The three states of mind

What is emotion mind, wise mind, and logical mind

200

What are the Self-soothe skills

What is sight, smell, touch, taste, and hear

200

Group of skills to use when I am at a 6 or higher distress level

100 Bonus points if you name all of them

What are Crisis Survival Skills

200

DBT is...

What is Dialectical Behavior Therapy helps people manage distress, regulate emotions, be in the moment, and have healthy relationships.

200

Which is a dialectical statement? 

a. I know I am right

b. You are totally wrong, and I am right about this.

c. I can understand why you feel that way, and I feel differently.

What is C

300

Noticing without reacting or describing the situation/object

What is Observe

300

Accepting things for what they are

What is radical acceptance

300

Replacing immediate negative events or emotions with more positive ones

What is improving the moment

300

Two things can be true (both/and)

What is dialectics

300

What skill(s) can be useful in this situation: You just got a bad grade on a test you studied really hard for. You're feeling frustrated, disappointed, and hopeless.
You have the urge to skip your next class, go sit in the bathroom, and just scroll on your phone or cry. 

Do you skip class to escape your feelings, or do you go to class anyway and use a DBT skill to cope?

What is Pro and Con, STOP, Radical Acceptance

400

The Mindfulness "what" skills

What is Observe, Describe, Participate

400

ACCEPTS stands for...Bonus 100 points for an example for each letter

Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations

400

Improve the moment skills are...Bonus 100 points for an example for each

What is Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement

400

This DBT skill asks you to notice your thoughts and emotions without judging them, and is part of the mindfulness module. It’s also what helps you stay in “Wise Mind.”

What is Observe and Describe

400

What skill(s) can you use in this situation: You just had a huge argument with one of your best friends over text. They left you on read. You feel hurt, anxious, and like your friendship might be over. You’re lying in bed, your mind is racing, and you want to either lash out, cry, or shut down completely. 

100 BONUS: how could each skill help?

What is Self-Soothe, TIPP, STOP, or ACCEPTS 

500

Nonjudgemental, One Mindful and Effective

What are the Mindfulness "How" Skills

500

What are the 6 categories of Crisis Survival Distress Tolerance Skills

STOP, Pro and Cons, TIPP, Distracting, Self Soothe, Improve the moment

500

Describe a situation and identify emotions when you would use a distress tolerance skill

Skills they could say: STOP, Pro Con, ACCEPT(distracting), IMPROVE, TIPP, Self Soothe

500

This is not giving up or approving of the situation 

What is Radical Acceptance

500

What skill(s) could you use in this: BONUS 100 points for giving a dialectic statement (both/and) to this scenario

You find out that you didn’t make the team (basketball, cheer, drama club—something you really cared about and worked hard for). You're crushed. You keep thinking, “This isn't fair. I should’ve made it. I worked so hard. This ruins everything.”

You feel angry, disappointed, and maybe even ashamed. You start comparing yourself to others who made it and thinking about quitting everything.

What is radical acceptance and turning the mind; I can be disappointed and know that I tried my best/I am not a failure