DBT SKILLS

Mindfulness

100

The wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path

What is WISEMIND

200

Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching

What is OBSERVING

300

Putting words on the experience; labeling what you observe; unglue your interpretations and opinions

What is DESCRIBING

400

Fully entering into the present moment; becoming one with whatever you are doing; go with the flow

What is PARTICIPATING

500

Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.

What is Non-Judgemental

Distress Tolerance

100

Replacing immediate negative events with more positive ones

What is IMPROVE

200

The skill that teaches us ways to distract ourselves from a situation

What is ACCEPTS

300

Being kind to the self with soothing music, smells, pictures, and/or soft touch

What is SELF SOOTH

400

DAILY DOUBLE: Labelling the + and the - of a situation

What is Pros and Cons

500

Letting go of fighting reality and understanding that there are some things that we can not change.

What is RADICAL ACCEPTANCE

Emotional Regulation

100

Checking out whether your emotional reactions fit the facts of the situation

What is CHECK THE FACTS

200

A skill that helps to reduce emotional vulnerability; taking care of your mind by taking care of your body

What is PLEASE

300

Doing things that make you feel competent and effective to combat helplessness and hopelessness

What is MASTERY

400

Do things that you enjoy doing; making changes in your life so that positive events will happen more often in the future; building a life worth living

What is ENGAGING IN PLEASANT ACTIVITIES

500

When you are afraid-face your fears, when you are angry-smile

What is ACTING OPPOSITE TO CURRENT EMOTIONS

Random Trivia

100

The first state of the United States.

What is DELAWARE?

200

The amount of bones a shark has. 

What is ZERO?

300

The type of fish Nemo is. 

What is the clownfish?

400

The year the first iPhone was released.

What is 2007?

500

This is the highest grossing film of all time.

What is Avengers:Endgame?

DBT Misc.

100

Being aware of the present moment and focusing our attention on the here and now

What is MINDFULNESS

200

DBT stands for.....

What is Dialectical Behavioral Therapy

300

DAILY DOUBLE: When your emotions are in control-when they influence and control your thinking and your behavior.

What is EMOTION MIND

400

Balancing opposites while entering the paradox of "yes" and "no," "true" and "not true," at the very same time

What is DIALECTICS

500

Examples of Reasonable Mind

What is Logical, Focused, approached intellectually