Wise Mind
DBT
Accumulating Positives Short-Term
Distress Tolerance
Random
100
True or False: Wise Mind is when you approach a situation intellectually. You make decisions based on facts, but may ignore your preferences.
False! Wise Mind is when you synthesize emotions and reason. You recognize and respect your feelings while responding to them in a rational way.
100
What is the purpose of the mindfulness skills?
To decrease suffering/ our resistance to suffering, increase contentment, increase control of our thoughts/ behaviors, and experience life on life's terms.
100
What DBT category is the skill Accumulating Positives in the short-term?
an Emotion Regulation skill
100
Name the skill that you use to cool yourself off quickly when you experience intense emotions.
Tip the temperature with cold water
100
If you could invent a holiday, what would it be and how would you celebrate?
National Coffee Day! Visit/support a local coffee shop.
200
Give an example of acting in Emotion Mind.
In a disagreement with your partner, you lash out at them or shut down.
200
What skill could you use to request something from someone or set a boundary with someone in your support system?
DEARMAN skill
200
Share one pleasant experience/ activity you engaged in this week. What did you do? How did you feel afterwards?
I grilled burgers in the sunshine with my partner and felt productive and content afterwards.
200
What are skills you can use when you are at a skills breakdown point?
TIPP, Self-soothe, 54321 or anything that helps bring your body back to baseline.
200
What is a healthy snack that you have been enjoying lately?
Apples with peanut butter
300
Give an example of acting in Reasonable Mind.
In a disagreement with your partner, you push away your emotions and just state the facts of the situation.
300
Name an emotion regulation skill and explain a situation you could use it in.
ABC PLEASE, check the facts, opposite action, problem-solving
300
Discuss some ways you can accumulate positive events next week.
Make social plans with a friend, use time management skills to prioritize an enjoyable BA a few times next week, pick specific activities to engage in.
300
What should you NOT use crisis survival skills for?
To solve everyday problems or to make your life better. Crisis survival skills are designed to help you get through tough situations; they will not help relieve symptoms in the long-term.
300
Who would you choose if you could be friends with a fictional character?
Kenai from Brother Bear!
400
What are some vulnerability factors that make us vulnerable to emotion mind?
1) Illness
2) Sleep deprivation/tiredness
3) Drugs or alcohol
4) Hunger, overeating, poor nutrition
5) Environmental stress (too many demands)
6) Environmental threats
400
Give an example of a dialectical statement.
Life is hard and can still be worth living.
I get in a fight with my friend and I love them regardless.
400
Identify 2 activities you plan to engage in this weekend that could count towards accumulating some positives.
Playing pool with friends, having a movie night with my partner, spend some time reading each morning.
400
Give an example of practicing self-soothe.
Mindfully focus on a pleasant, relaxing sensation, such as a comforting candle scent or calming instrumental music.
400
Which Scooby Doo character do you resonate most with?
Freddie because he likes to plan (even when a lot of the time the plan doesn't work out)
500
Name a time you engaged in Wise Mind.
After you lose your job, you let yourself feel sad and upset before starting a new job search.
500
What do "dialectics" mean in DBT?
The idea that opposing thoughts, emotions, or behaviors can coexist and that finding a balance between them is crucial for personal growth and well-being
500
True or False: It is important to be mindful of worries, such as thinking about when the positive experience will end.
False! It is important to practice mindfulness when you engage in an enjoyable activity and be unmindful of worries.
500
Discuss a situation where you could benefit from using the STOP skill.
Use it right before you want to send a spicy email to your boss!
500
Name a DBT Skills you used recently and how did it go?
Radical Acceptance!