Triggers and Warning Signs
What is a trigger?
Something that activates an emotional, physical, or behavioral response.
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully.
What is active listening?
Fully paying attention and attempting to understand what someone is communicating.
“I failed this one test, so I’m stupid.”
All-or-nothing thinking
What is an urge?
A strong desire or impulse to do something.
Name two possible warning signs that your mental health is declining.
Isolation, sleep changes, increased irritability, hopelessness, loss of motivation, etc.
What DBT skill involves accepting reality as it is without approving of it?
Radical acceptance.
What is one example of passive communication?
Not expressing your needs or feelings even when something is bothering you.
“They didn’t say hello, so they must be angry with me.”
Mind reading
True or False: Having an urge means you have to act on it.
False.
True or False: Everyone has the same triggers.
False.
What is Wise Mind?
The balance between reasonable mind and emotional mind.
What is one example of aggressive communication?
Expressing needs through threats, insults, intimidation, or hostility.
“Something bad happened today, so tomorrow will probably be terrible too.”
Fortune telling
Name three things you can do when experiencing a strong urge.
Distract yourself, delay acting, use grounding, contact support, leave the situation, etc.
You notice you’re becoming more irritable, sleeping poorly, and avoiding people. What might these be?
Warning signs.
You’re extremely angry and want to send an insulting text. Which STOP step should happen first?
Stop.
What communication style attempts to express needs while respecting both people?
Assertive communication.
“I knew this would happen!” despite having little evidence beforehand.
Hindsight bias
What does “urge surfing” mean?
Observing an urge as it rises, peaks, and eventually decreases without acting on it.
What is one benefit of identifying your warning signs early?
You can intervene before symptoms or behaviors become more severe.
You’re overwhelmed and need to tolerate a painful moment without making it worse. Which DBT skill area can help?
Distress tolerance.
Someone says something hurtful during an argument. Give one healthy response.
“I’m willing to talk about this, but I need a few minutes to calm down first.”
“My partner is upset, so everything must be my fault.”
Personalization
You want to send an angry message immediately. Give three reasons to delay responding.
Emotions may settle, you can think more clearly, and you reduce the chance of saying something you’ll regret.