DBT Rapids
This DBT skill teaches clients to “observe,” “describe,” and “participate” with full awareness.
What is MINDFULNESS?
A person suddenly gets tense, talks louder, feels a rush of adrenaline, and stands up during a conflict.
What is FIGHT?
“I’m unworthy of love” belongs in which section of the worksheet:
Core Beliefs About Yourself, Your Context, or Others?
What is Core Beliefs About Yourself?
This “reward chemical” helps with motivation, concentration, learning, and task completion.
Answer:
What is DOPAMINE?
This skill involves focusing on your breathing, noticing sensations in your body, and bringing your mind back to the present moment.
What is MINDFULNESS?
This DBT skill helps regulate emotions by checking whether your body is hungry, angry, lonely, or tired.
What is the HALT SKILL?
Someone starts avoiding a difficult conversation, suddenly “needs to go for a walk,” or feels the urge to leave the room.
What is FLIGHT?
“This world is a dangerous place” appears under which type of core belief?
What is Core Beliefs About Your Context?
Known as the love or cuddle hormone, this chemical increases trust and relationship bonding.
What is OXYTOCIN?
A client pauses and asks themselves, “Is this thought a fact or a feeling?” before reacting.
What is THOUGHT CHALLENGING.
This DBT distress-tolerance skill uses temperature change, intense exercise, paced breathing, or paired muscle relaxation to rapidly reduce emotional intensity.
What are the TIPP SKILLS?
A client reports “I just shut down,” becomes silent, feels disconnected, can’t think clearly, and seems dazed during conflict.
What is FREEZE?
“People I love will always end up leaving me” belongs to which category?
What are Core Beliefs About Others?
Low levels of this brain chemical may lead to anxiety, panic attacks, mood swings, and insomnia.
What is SEROTONIN?
A person splashes cold water on their face, steps outside, or smells peppermint oil to interrupt emotional overwhelm.
What is GROUNDING?
This DBT interpersonal-effectiveness strategy helps you ask for what you need or say no, using the steps: Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate.
What is the DEARMAN SKILL?
A person immediately becomes overly agreeable during an argument, apologizes excessively, tries to soothe the other person, or abandons their own needs to keep the peace.
What is FAWN?
“I don’t matter” is listed under this category of core beliefs, often tied to worthlessness.
What is Core Beliefs About Yourself?
Released during laughter, exercise, and physical activity, this chemical acts as a natural pain killer.
What is CATASTROPHIZING?
You identify the bigger goal (“be a present parent”), then choose the action that moves you toward that value instead of away from it.
What is a VALUES-DRIVEN ACTION?
This DBT skill teaches people to hold two seemingly opposite truths at the same time, such as “I am doing the best I can” and “I need to do better.”
What is DIALECTICAL THINKING?
(also acceptable: “walking the middle path”, “both-and thinking”)
During a tense situation, a person experiences both:
their mind goes blank (feels stuck),
and they force a smile and comply with demands, even though they don’t feel safe.
What are FREEZE and FAWN?
Everything is out of my control” reflects which core belief pattern?
What is Core Beliefs About Your Context?
If you complete small daily tasks, move your body, eat food you enjoy, or practice creativity like writing or baking, you are increasing this chemical.
What is DOPAMINE?
A person calmly expresses their needs using this formula:
“When you ___, I feel ___. I need ___.”
What is ASSERTIVE COMMUNICATION?