Coping Skills
Slowly breathing in through your nose and out through your mouth can help calm what body system?
The Nervous System
At least how many hours of sleep do most adults generally need every night?
7 Hours
What simple activity combines fresh air, movement, and a change of scenery and can be a healthy way to decompress?
Taking a walk
Calmly declining something you don't want to do is an example of setting ______
Boundaries
What type of therapy does DBT stand for?
Dialectical Behavior Therapy
Naming 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste is known as what type of coping technique?
Grounding
Setting these helps protect your time, energy, and emotional well-being by establishing what you will and will not accept from others.
Boundaries
What is the relaxation technique that involves tensing and then relaxing different muscle groups one at a time?
Progressive Muscle Relaxation
Statements such as "I feel frustrated when..." instead of saying "You always.." is an example of what communication technique?
Anger, sadness, fear, happiness, and surprise are all examples of what?
Emotions
Going for a walk, exercising, or dancing can help the body release what natural "feel good" chemicals?
Endorphins
What kind of "detox" is it called when you take intentional breaks from phones, social media, and other electronics?
Digital Detox
What DBT distress tolerance skill is holding something cold or splashing cold water on your face called?
TIPP
What type of listening is it called when you give someone your full attention instead of planning what you'll say next?
Active listening
DBT teaches four main skill areas: mindfulness, distress tolderance, interpersonal effectiveness, and _______
Emotion regulation
What is it called when you focus your attention on what is happening right now, without judging it?
Mindfulness
What kind of journal do you regularly write things down that you appreciate?
Gratitude Journal
What exercise does the first "P" in the DBT skill TIPP stand for?
Paced breathing
In DBT, what acronym helps you ask for something or say no effectively?
DEARMAN (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate)
In DBT, recognizing reality as it is, even when you dislike or disagree with it, is known as what?
Radical Acceptance
What acronym in DBT is remembered as distracting yourself with Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations?
ACCEPTS
In DBT's P.L.E.A.S.E skill, the "E" refers to getting what regularly to support emotional health?
Exercise
The "T" in TIPP stands for changing what to quickly influence your body's physiological response during intense distress?
Temperature
What interpersonal skill ends the DBT GIVE skill after Gentle, Interested, Validate, _________
Easy Manner
DBT describes the balanced state where emotional and rational thinking come together using this two word term
Wise Mind