Mindfulness
This is the “wise” part of your mind that helps you make good choices.
What is Wise Mind?
These skills help you get through hard moments without making things worse.
What are Distress Tolerance skills?
Getting enough sleep, food, and exercise keeps your body and emotions balanced.
What is Taking Care of Yourself (PLEASE skills)?
This skill helps you ask for something or say no in a respectful way
What is DEAR MAN?
DBT teaches that two opposite things can both be true. This is called what?
What is Both-And Thinking (Dialectics)?
Paying attention to what you feel, see, or hear in the moment is called this.
What is Observe?
Splashing cold water on your face or holding ice is part of this skill.
What is the TIPP skill (Temperature)?
Checking to see if your feeling matches what’s really happening is called this.
What is Check the Facts?
he “D” in DEAR stands for this.
What is Describe?
Saying “It makes sense you feel that way” is an example of this.
What is Validation?
When you put words on what you notice, you are doing this skill.
What is Describe?
Doing something fun or different (like music, games, or walking) helps you do this.
What is Distract yourself?
Smiling or doing something kind when you feel angry is this skill.
What is Opposite Action?
The “E” in DEAR stands for this.
What is Express?
Finish this sentence: “I can be mad at my friend AND still ____.”
What is care about them / want to be friends / listen to them.
Joining in fully with what you are doing (like dancing, sports, or art) is this skill.
What is Participate?
Hugging a pillow, wrapping in a blanket, or smelling lotion are examples of this.
What is Self-Soothing?
Your body gives warning signs before big feelings. Name one.
Examples could be tight chest, stomachache, fast heartbeat, shaky hands?
Being kind and showing you care about the other person is using this skill set.
What is GIVE?
When you think in “all or nothing,” you are in this type of trap.
What is Black-and-White Thinking?
Name one easy way to stay mindful right now.
Examples: Take 3 deep breaths, notice 3 things you see, or wiggle your toes on the ground?
Making a list of people or activities to use in a crisis is called this.
What is a Coping Plan (or Crisis Plan)?
Name one healthy way to calm down when your feelings are too big.
Examples could be deep breathing, listen to music, talk to a friend, take a break?
Saying no while still keeping respect for yourself uses this skill set.
What is FAST?
Who is the best mentor here?
Lukas or Koji