DBT Skills Review
What DBT skill involves distracting yourself from distressing emotions by doing something unrelated to the distressing situation?
What is the ACCEPTS skill? (Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations)
True or False: The TIPP skill is specifically designed to improve physical sensations and emotional stability in the moment.
True! TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Relaxation, all of which are meant to help regulate intense emotions quickly.
You feel overwhelmed with anxiety before an important presentation. What Distress Tolerance skill could you use to help calm yourself?
Use TIPP (e.g., Intense Exercise or Paced Breathing) to regulate your emotions quickly before the presentation.
You’re having a tough day and feeling triggered. You need to use TIPP to regain control. Role-play what you might do.
You might get up and do some Intense Exercise like jumping jacks or brisk walking, followed by Paced Breathing to calm your body down.
This "stranger" thing in Hawkins, Indiana involves kids battling monsters from a parallel dimension, all while rocking 80s fashion and music.
What is Stranger Things?
This DBT skill encourages you to intentionally choose to stay open to painful experiences rather than avoiding them, leading to emotional growth.
What is Radical Acceptance?
True or False: Willingness in DBT refers to giving in to any negative emotions and not trying to make any changes.
False! Willingness means being open to change and embracing new ways of thinking and behaving, rather than staying stuck in old patterns.
You are facing a situation where things aren’t going as planned, and you're frustrated. How can Radical Acceptance help you handle the situation?
Practice Radical Acceptance by acknowledging the situation as it is, without judgment, and letting go of the need to control or change it immediately.
Your friend is going through a tough time and has been avoiding reality. How would you use Willingness to help them?
Encourage your friend to be open to facing their feelings, even if it's hard, and explore ways to approach their problem with a mindset of acceptance rather than resistance.
Set in a high school in Beverly Hills, this teen drama follows a group of friends dealing with relationship drama, high school cliques, and a lot of angst.
What is Beverly Hills, 90210?
This DBT skill involves using activities that can help you "improve the moment," such as relaxation, prayer, or focusing on something positive to shift your mindset.
What is the IMPROVE skill? (Imagery, Meaning, Prayer, Relaxation, One thing in the present, Vacation, and Encouragement)
True or False: Willfulness involves a willingness to accept reality as it is, even if it's uncomfortable.
False! Willfulness refers to the refusal to accept reality, staying rigid in your stance despite emotional discomfort.
After a stressful encounter with a coworker, you feel emotionally intense. What is a way to use Self-Soothing with the Five Senses to ground yourself?
Use your senses to calm yourself, such as listening to soothing music (hearing), holding a comforting object (touch), or looking out at nature (sight).
You're feeling emotionally overwhelmed in a meeting. Role-play how you might use Ride the Wave to manage your emotions.
You would acknowledge your emotions, allow yourself to feel them fully, and remember that like a wave, the emotion will pass if you don’t try to push it away.
This series features a group of friends living in New York, with the central character often pondering “what’s the deal with airline food?”
What is Seinfeld?
A DBT skill that focuses on using five senses to calm oneself when feeling overwhelmed by emotional intensity.
What is Self-Soothing with the Five Senses?
True or False: The Ride the Wave skill encourages you to ignore distressing emotions until they subside.
False! Ride the Wave means experiencing emotions fully without trying to escape them, letting them naturally dissipate over time.
You’re feeling overwhelmed by your emotions and don't know how to manage. How would Willingness help in this moment?
Willingness would encourage you to let go of the urge to fight the emotions and instead allow them to be present, accepting them without judgment.
You’re facing an unexpected, upsetting situation. How would you use Radical Acceptance to deal with it?
You would remind yourself that the situation is what it is, and you can’t change it in the moment. You might say to yourself, "This is hard, but I’m accepting it as it is for now."
This animated show follows a group of talking animal friends living in a suburban neighborhood, including a depressed horse and an optimistic but dumb bobcat.
What is BoJack Horseman?
This skill encourages you to actively turn your mind toward acceptance when facing an emotional dilemma, rather than fighting or avoiding it.
What is Turning the Mind?
True or False: The IMPROVE skill is designed to help improve the moment by focusing on activities that bring immediate relief and create positive change.
True! IMPROVE stands for Imagery, Meaning, Prayer, Relaxation, One thing in the present, Vacation, and Encouragement.
You're stuck in a cycle of negative thinking about a difficult situation. How could Turning the Mind help you break this pattern?
Turning the Mind involves consciously choosing to accept the situation and shift your mindset from resistance to openness, which can help change your emotional response.
You’re about to respond to someone with frustration. Role-play how you could use Moment to Pause before reacting.
You would take a few deep breaths, pause, and think about how you want to respond rather than reacting impulsively in frustration.
This comedy series takes place in a community college, featuring a diverse cast of quirky characters, including a man-child with a blanket fort obsession.
What is Community?