Crisis Survival Skills
What does DBT say we should avoid doing when emotions are at a 10/10?
Making big decisions or acting impulsively
What does the first “T” in TIPP stand for?
Answer: Temperature
You’re upset and blast someone on social media. Emotion Mind, Wise Mind or Reasonable Mind?
Answer: Emotion Mind
Name one sense used in self-soothing.
Answer: Sight, smell, sound, taste, touch, movement
Your parent says “no” and you want to slam the door. What DBT skill could help?
Answer: TIPP, self-soothe.
Name the 5th missing self-soothe skill:
Smell, Sight, Taste, Sound, Touch
Movement
Why might cold water or an ice pack help intense emotions?
Answer: Helps calm the nervous system/body quickly.
You take a 20-minute walk before responding to a text. Emotion Mind, Wise Mind or Reasonable Mind?
Wise Mind
What DBT skill uses activities to distract from intense emotions temporarily?
.
Answer: ACCEPTS/distraction
You fail a test and want to quit trying. What distress tolerance idea helps first?
Answer: Getting through the emotion before reacting
True or False: Distress tolerance is about making bad feelings disappear.
Answer: False — it’s about surviving them without making things worse.
What kind of exercise does the “I” stand for?
Answer: Intense exercise.
You ghost everyone for a month because you’re stressed.
Emotion Mind, Wise Mind or Reasonable Mind?
Emotion Mind
Name one healthy distraction skill for a teen.
Answer examples: Music, gaming in moderation, drawing, sports, texting safe friends.
You feel left out of plans. Name one healthy distress tolerance skill.
Answer: Any applicable skill.
Name 3 distress tolerance skills you could use during a panic moment.
Answer examples: TIPP, Self-Soothe, IMPROVE, radical acceptance, pros/cons.
Name one breathing skill that can calm your body.
Answer examples: Paced breathing, slow breathing, longer exhale.
You ask to talk to a trusted adult after a rough day.
Emotion Mind, Wise Mind or Reasonable Mind?
Wise Mind
What’s the difference between avoidance and healthy distraction?
Answer: Distraction is temporary to calm down; avoidance means never dealing with the problem.
You’re overwhelmed and want to skip school forever. What would be a short-term coping skill vs long-term solution?
Answer: DT skill first, problem-solving later.
“You don’t like what’s happening, but you stop arguing with reality in your head. What DBT skill is this?"
Radical Acceptance
Scenario: You are furious after an argument and feel like punching a wall. Which TIPP skill would help first?
Answer: Any appropriate TIPP answer with explanation.
You go shopping for apartments, but you only think about the financial part and don't think about your wants.
.
Answer: Reasonable mind
Was that wise?
Build a “survival kit”: name 4 things you’d include.
Answer examples: Playlist, gum, grounding object, lotion, hoodie, affirmations, stress bal
Lightning round: Give 5 healthy coping skills in 20 seconds.
Answer: Group generated.