DBT Skills
Name an example of temperature (Part of TIPP strategies) strategy
Briefly immerse your face in cold water while holding your breath, repeating 2-3 times.
Other options: • Take a cold shower. • Apply an ice pack or ice cube to your skin (avoiding extreme or prolonged cold). • Hold a wet cloth on your face or neck.
Name 3 coping skills
Answers may vary
Fill in the blank: Feelings, behaviors, and _______ are all interconnected
Thoughts
What is the most popular theatre is in the U.S.
Broadway
In Mean Girls, what day is known as “Mean Girls Day”?
October 3
What does DBT (Dialectical behavior therapy) help to teach?
Distress tolerance
Maya has three tests tomorrow, a presentation to finish, and a track practice that runs late. Her chest feels tight, and she wants to give up and sleep. What coping skills should Maya to reduce the somatic feelings she is experiencing?
Make a quick list and pick just one small task to start
Deep breathing (square breathing)
Positive Self Talk
What word describes autonomy?
Independence
What fictional school does Harry Potter attend?
Hogwarts
Charlie XCX
Name an example of IMPROVE dbt skill
hint: think of coping skills
Imagery: Imagine and describe what it’s like to be in a beautiful place where you’re at peace.
Meaning: Describe the meaning you can find or create in your uncomfortable situation.
Prayer: Describe a prayer or meditation you can practice in this moment.
Relaxation: List relaxation strategies to try, such as breathing deeply or listening to music. One thing in the moment: What is a simple but engaging activity you can focus on?
Vacation: List two ways you can take a break from your worries. Encouragement: Select an affirmation, write it here, and then repeat it to yourself several time
Sam gets yelled at by a parent for messy chores right after a hard day at school. Sam feels defensive, angry, and misunderstood. What coping skills should Sam utilize from this scenario?
Walk away respectfully: Say, "I'm really upset right now, and I need 10 minutes to cool down before we talk."
Process with a sensory tool: Use a stress ball or listen to loud music through headphones to channel the energy safely.
Return and problem-solve: Communicate feelings using "I" statements once calm.
Released in 2017, what colorful, squishy, plush toy comes in more than 1000 characters and is popular with kids and adults alike?
Squishmellow
What are the top 3 selling plays in the U.S. right now?
Hamilton, Wicked, and The Lion King
Who are the most popular pop artists right now?
Taylor Swift, Sabrina Carpenter, Billie Eilish, and Olivia Rodrigo
DEAR MAN acronym helps us to more effectively do what?
How can sensory stimulation or objects like fidgets help us to regulate our emotions?
Shifts focus away from stress and grounding the body through physical input
You have a big math test tomorrow, and you feel your heart racing and your mind going blank from stress. What is a quick, evidence-based technique to help calm your nervous system right now?
Controlled, deep breathing directly stimulates the vagus nerve and activates the parasympathetic nervous system, lowering your heart rate
What is the name of the friendly snowman in Frozen?
Olaf
Name the Emotions from Inside Out
Joy, Sadness, Fear, Anger, Envy, and Disgust
Why is mindfulness important part of DBT?
Mindfulness means paying attention to the present moment, without judging or trying to change it. Practicing mindfulness can help manage uncomfortable emotions and improve relationships.
In dialectical behavior therapy (DBT), “what” and “how” skills are the components of mindfulness. “What” skills refer to what someone actually does to be mindful, while “how” skills refer to the mindset they bring to these actions.
Name at least 3 coping skills you use
May vary
How many hours of sleep are recommended each night for good mental health?
7-9 hours
Which Andrew Lloyd Webber musical holds the record for being the longest-running show in Broadway history?
Phantom of the Opera
What video game features Mario, Luigi, and Princess Peach?
Super Mario