DBT Skills
Being present and aware in your life.
Mindfulness
The strong beliefs we have that shape how we see the world
What are Core beliefs
How many bases are there on a baseball field?
4
This person listens and helps you figure out your feelings and plans.
Who is a therapist or counselor
Feeling connected to others can help reduce feelings of this, which means being alone and sad.
What is loneliness
This skill means fully accepting reality as it is — not because you’re okay with it, but because fighting it only adds more pain.
Radical Acceptance
This is what your mind creates all the time — and what you focus on can change how you feel. If you change one of these, your emotion can change too.
What are thoughts
What is the name of the fairy in Peter Pan?
Who is Tinkerbell
What is the biggest feeder of anxiety, depression, social phobia, etc.
Avoidance!!!!!!!!!
Taking this regularly as prescribed is important to manage symptoms.
What is medication
This is the balance between Emotion Mind and Reasonable Mind.
What is Wise Mind
This type of thinking makes things seem all good or all bad.
What is All-or-Nothing Thinking
What is the world's longest river?
What is the Amazon River
True or False: Depression can affect anyone, no matter their age or background.
True
Having good social connections helps improve this important part of your health.
What is your mental health
This is a distress tolerance skill where you use your five senses to feel calmer.
What is grounding
These are actions you take when you're anxious that may actually keep the fear going.
What are safety behaviors
What was the first soda pop to be taken into space?
What is Coca Cola
This is something you should avoid before bed because it can keep you awake.
What is caffeine or screen time
In EIMR, recognizing these early can help prevent a relapse.
Early warning signs
The "dialectical" part of DBT means trying to find this between two sides.
What is balance OR middle ground
These quick, unwanted thoughts or pictures pop into your mind when something happens, and they can strongly influence how you feel or what you do.
What are automatic thoughts
What was the first Pixar movie?
What is Toy Story
This skill helps you check if your thoughts are true or just guesses.
What is Reality Testing or "Checking the Facts"
This type of plan helps you set and work toward your personal goals.
What is a recovery plan or action plan