DBT skills

Mindfulness

100

What is mindfulness?

intentionally living in the present moment, without judgment 

200

Examples of practicing mindfulness or being mindful

meditation, yoga, stretching, walking, eating etc. 

300

Name the Mindfulness "What" skills

Observe

Describe

Participate

400

Name the Mindfulness "How"skills

Non-judgmentally

One-Mindfully

Effectively

500

Tips for replacing judgmental thoughts and statements with non-judgmental thoughts and statements 

Describe the facts

Describe the consequences

Describe your own feelings

Be objective

Sates of Mind

100

Name the three states of mind

Rational/Logical Mind

Emotional Mind

Wise Mind

200

Examples of being in the rational mind

examples:______________

"looks good on paper"

ignores emotions and/or skills needed to achieve the goal

300

Name an example of being in the emotional mind

Ex:__________________

Gives into emotional urges

Highly impulsive

400

Being in the Wise Mind means...

The balance between both minds. Able to validate and accept our feelings and emotions while being able to respond in a rational manner

500

Being dialectical means

2 ideas can both be true at the same time

happiness AND sadness, anger AND peace, independent AND needing support....

Interpersonal Effectiveness

100

Interpersonal effectiveness means

being able to ask for our needs, say no and coping with interpersonal conflict effectively. Being able to maintain relationships. 

200

Name an Interpersonal Effectiveness Skill

DEAR MAN

300

DEAR MAN is an acronym for..

Describe

Express

Assert

Reinforce 

Mindful

Appear Confident

Negotiate 

400

Self-respect is 

Maintaining or improving your good feelings about yourself, and respecting your values and beliefs.

500

Situation: Close friend wants to come over to discuss a problem, you want to go to bed.

How do you effectively resolve this? 

ex:______

Emotional Regulation

100

the first step in emotional regulation is

Identifying and label current emotions

200

true or false: using the PLEASE skill to take care of your body is effective in emotional regulation

True

PLEASE: treat PhysicaL illness; balanced Eating, Avoid mood-altering drugs, balanced Sleep, get Exercise; build mastery

300

building Mastery is important because 

builds a sense of confidence and competence. boots our self-esteem. Typically requires doing something that is a least a little challenging. 

400

What do they mean by "riding the wave"

feeling and experiencing the emotion without judgment

500

Name 3 healthy coping skills learned from groups

ex:__________

Distress Tolerance

100

What is distress tolerance

the ability to tolerate and accept distress

200

name 2 physical symptoms of stress/anxiety

ex:______________

300

Name 2 warning signs of stress

ex: ____

400

What is the STOP skill

Stop

Take a step back

Observe

Proceed Mindfully

500

Name the five senses and how we can use them to tolerate stress. 

sight, smell, touch, hear, taste

ex:_____