ABC and PLEASE
What does ABC stand for in DBT?
Accumulate positive emptions; Build Mastery; and Cope ahead of time with emotional situations.
True/False: Every emotion has an action urge.
True
Who has the top single-game scoring performance in NBA history?
The top single-game scoring performance in NBA history belongs to Wilt Chamberlain, who scored an incredible 100 points for the Philadelphia Warriors on March 2, 1962, against the New York Knicks. The second-highest is Kobe Bryant with 81 points in 2006
Emotions.
Name the skills of Core Mindfulness
What and How
What does PLEASE stand for in DBT?
Physical Illness; Balanced Eating; Avoid Mood Alternating Substances; Balanced Sleep; and Get Exercise.
When do you use opposite action?
Use opposite action when your emotions do NOT fit the facts or when acting on your emotions is NOT effective.
What fruit is radioactive.
Bananas are radioactive. Due to being rich in potassium, every banana is actually slightly radioactive thanks to containing the natural isotope potassium-40. Interestingly, your body contains around 16mg of potassium-40, meaning you’re around 280 times more radioactive than a banana already.
Give an example of emotions that fit the facts for the emotion, FEAR.
There is a threat to your life or that of someone you care about; there is a threat to your health or that of someone you care about; there is a threat to your well-being or that of someone you care about.
List the What and How skills of Core Mindfulness
Observe, Describe, Participate; Nonjudgmentally, One mindfully, and Effectively.
What are the steps to Accumulating Positive Emotions: Short Term.
Build Positive Experiences NOW; Be mindful of positive experiences. Be unmindful of worries.
When do you sue Problem Solving?
If your facts are CORRECT and the situation is the problem or the emotion is Justified.
What color is a Polar bears skin?
Polar bears aren’t actually white. Surprisingly, underneath all their white fur, polar bears actually have jet-black skin.
There is a list of steps on how to check the facts. What is step 4 of the steps?
Check the Facts: Does your emotion and its intensity (0-10 scale) fit the actual facts, or are you assuming a threat/catastrophe?.
What are the states of Mind?
Rational/Reasonable; Wise; and Emotional
Accumulating Positive Emotions: Long Term is defined as "make changes in your life so that positive events will occur in the future." What are the steps to accomplishing this?
1. Avoid Avoiding
2. Identify values that are important to you.
3. Identify one value to work on now.
4. Identify a few goals related to this value.
5. Choose one goal to work on now.
6. Identify small action steps toward your goal.
7. Take one action step now.
When using Opposite Action, you do the Opposite of your emotion action urges when he emotion is NOT ______ or NOT _______.
Justified or Effective.
How many NFL teams have never won a super bowl?
As of late 2025, 12 NFL teams have never won a Super Bowl, including the Vikings, Bills, Bengals, Falcons, Panthers, Cardinals, Titans, Chargers, Browns, Lions, Jaguars, and Texans, with these franchises having a combined 18 Super Bowl appearances but no wins
When do you use the Wave Skill?
When we have checked the facts and the emotions fit the facts; you then ride the wave all the way through the emotion to the end.
What is the goal of Mindfulness?
Reduce suffering; increase happiness; increase control of your mind; experience reality as it is.
What are the steps for Coping Ahead of the Time with difficult situations?
1. Describe the situation that is likely to prompt problem behavior.
2. Decide what coping or problem-solving skills you wan tot use in the situation.
3. Imagine the situation in your mind as vividly as possible.
4. Rehearse in your mind coping effectively.
5. Practice relaxation AFTER rehearsing.
List all 3 examples of Opposite Action for Anger.
Gently Avoid the person you are angry with.
Take a time out.
Be kind.
Which famous NBA player did not make varsity his sophomore year of high school?
Michael Jordan
There are four important parts to riding the Wave skill. What are they?
Experience your emotion; Practice mindfulness of emotional body sensations; Remember: you are not your emotion; Don't judge your emotions.
What is "Wordless Watching" and which skill would this fall under?
"Watch the thoughts come into your mind and let them slip right by; like clouds in the sky. Notice each feeling rising and falling like waves of the ocean." It is not labeling, it is simply watching. Observe skill