DBT Basics
This is the full name of the therapy known as DBT.
What is Dialectical Behavior Therapy?
This type of breathing is used to calm your body during emotional overwhelm.
What is paced breathing (or diaphragmatic breathing)?
This DBT skill means paying full attention to the present moment.
What is mindfulness?
True or False: Emotions are either “good” or “bad.”
What is false? (All emotions serve a purpose.)
The DBT skill used to ask for something or say no respectfully.
What is DEAR MAN?
DBT is especially helpful for people who have strong or intense ________.
What are emotions (or emotional reactions)?
When you're in crisis, this type of skill helps you survive the moment.
What is a distress tolerance skill?
The 'What' skills of mindfulness are: observe, describe, and ________.
What is participate?
This system in the body creates emotional responses (hint: fight or flight).
What is the nervous system?
The “A” in DEAR MAN stands for this.
What is assert yourself (or assert)?
This is the skill used to stop impulsive behaviors and “ride the wave” of emotion.
What is distress tolerance?
This skill means doing something to take your mind off a distressing situation temporarily.
What is distraction (or ACCEPTS)?
This emotion regulation skill helps reduce vulnerability to intense emotions.
What is PLEASE (or self-care)?
Emotions can last a few seconds to minutes, but this keeps them going longer (hint: has to do with thoughts.)
What is rumination (or our thoughts)?
This skill helps you maintain relationships while still being true to yourself.
What is GIVE (or FAST)?
This core mindfulness skill means noticing your thoughts and feelings without judging them.
What is observe (or nonjudgmental awareness)?
Holding ice or splashing cold water on your face is part of this DBT skill set.
What is TIPP?
The opposite action skill means doing the opposite of your emotion’s urge when it’s not helpful. True or False?
What is true?
This part of the brain helps process emotions like fear and anger.
What is the amygdala?
True or False: Being assertive means being aggressive.
What is false?
DBT teaches that two things can be true at the same time. This is called a...
What is distress tolerance?
The "T" in TIPP stands for this.
What is temperature (change)?
This DBT skill helps you act wisely in intense emotional moments by balancing reason and emotion.
What is Wise Mind?
True or False: Avoiding emotions makes them stronger over time.
What is true?
This skill helps protect your self-respect in tough situations.
What is FAST?