DBT Skills
The “D” in DBT stands for this word, meaning balancing two opposite ideas at once.
What is “dialectical”?
What does the S in SMART stand for in goal setting?
What is Specific?
This dimension involves understanding and expressing feelings in a healthy way.
What is emotional wellness?
Friends, family, and community members who provide encouragement and help are examples of this.
What are natural supports?
This vitamin, often called the “sunshine vitamin,” is linked to mood and commonly low in people with SAD.
What is Vitamin D?
The “STOP” skill in DBT helps you pause before reacting. What does the “S” stand for?
What is “Stop”? (Stop, Take a step back, Observe, Proceed mindfully)
What does the M in SMART stand for in goal setting?
What is Measurable?
This wellness dimension relates to finding meaning and purpose in life.
What is spiritual wellness?
True or False: Natural supports can only come from professional services.
What is false?
Eating foods rich in omega-3 fatty acids, such as salmon or flaxseed, may help improve this.
What is mood or depression symptoms?
DBT teaches four main skill modules: Mindfulness, Emotion Regulation, Distress Tolerance, and ____.
What is Interpersonal Effectiveness?
What does the A in SMART stand for in goal setting?
What is Achievable?
Managing finances and planning for the future supports this dimension.
What is financial wellness?
Asking a friend to check in with you when you’re feeling isolated is an example of using this DBT skill category.
What is Interpersonal Effectiveness?
Complex carbohydrates, like whole grains, can help regulate levels of this “feel-good” brain chemical.
What is serotonin?
This DBT skill encourages you to do the opposite of what your emotion urges you to do when it’s not helpful.
What is Opposite Action?
What does the R in SMART stand for in goal setting?
What is Relevant?
This dimension focuses on building meaningful relationships and a sense of connection.
What is social wellness?
Volunteering, joining clubs, or faith-based communities are examples of building this type of support.
What is community connection?
Light therapy is often recommended for SAD to help replace this natural element that’s reduced in winter.
What is sunlight or natural light?
When your emotions feel overwhelming, this set of skills helps you survive a crisis without making it worse.
What are Distress Tolerance skills?
What does the T in SMART stand for in goal setting?
What is Time-Bound?
Daily Double! There are typically eight recognized dimensions of wellness. Name three.
What are any three of: physical, emotional, social, spiritual, intellectual, occupational, environmental, financial?
Relying on natural supports helps increase this sense of self-sufficiency and empowerment.
What is independence or self-efficacy?
Maintaining consistent meals with protein, fiber, and healthy fats helps regulate these two key mood-related factors.
What are blood sugar and energy levels?