MINDFULNESS
What DBT skill means paying attention on purpose, in the present moment, without judgment?
Mindfulness
Which DBT module focuses on surviving crises without making things worse?
Distress Tolerance
Which DBT skill helps you understand and manage intense emotions?
Emotion Regulation
Which DBT module focuses on communication and relationships?
Interpersonal Effectiveness
Which DBT module focuses on balance and reducing “black-and-white” thinking?
Walking the Middle Path
What are the three “What” skills of mindfulness?
Observe, Describe, Participate
What does the T in the TIPP skill stand for?
Temperature
What is the name of the skill that helps reduce emotional vulnerability using physical health habits?
PLEASE skills
What skill helps you ask for what you want or say no effectively?
DEAR MAN
What type of thinking does Middle Path skills try to reduce?
All-or-nothing (black-and-white) thinking
Which mindfulness skill means noticing your thoughts and feelings without trying to change them?
Observe
Name one activity from the ACCEPTS skill.
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations (any one)
What does the E in PLEASE stand for?
Eating balanced meals
What does the D in DEAR MAN stand for?
Describe
What is validation?
Acknowledging someone’s feelings or experience as understandable
What are the three “How” skills of mindfulness?
Nonjudgmentally, One-Mindfully, Effectively
Which distress tolerance skill involves using your five senses to soothe yourself?
Self-Soothing
What skill involves doing the opposite of an unhelpful emotional urge?
Opposite Action
Which skill focuses on keeping relationships healthy while communicating?
GIVE
True or False: Validation means you agree with someone’s behavior.
False
What does it mean to practice mindfulness “effectively”?
Doing what works for the situation, not what feels right in the moment
What is the goal of distress tolerance skills: to solve the problem or to get through the moment safely?
To get through the moment safely
If fear is not justified, what would Opposite Action suggest you do?
Approach the situation instead of avoiding it
Which interpersonal skill focuses on maintaining self-respect?
FAST
What does dialectical thinking mean?
Two opposite things can both be true at the same time