CBT & DBT Fundamentals
This is the DBT skill that teaches you to focus on the present moment, bringing awareness to thoughts, emotions, and sensations.
What is Mindfulness?
You're feeling angry after an argument with a friend, and you don’t know how to move forward. What HOW skill can you use to regulate your emotions effectively?
What is Participate (actively engaging in the situation without overthinking, fully engaging in the moment)?
Mindfulness in DBT involves only observing your thoughts, not your emotions.
False. Mindfulness in DBT involves observing both thoughts and emotions to fully be present in the moment.
This is a simple practice to help you focus on the present moment:
What is breathing slowly and paying attention to your breath?
This vegetable is known for being a primary ingredient in guacamole.
What is Avocado?
This is the skill in DBT that helps you combine both reasonable thinking and emotional awareness to make wise decisions.
What is Wise Mind?
You just received some bad news and are feeling overwhelmed. What “WHAT” skill could help you stay focused on your current feelings and thoughts instead of spiraling?
What is Describe (labeling your emotions and thoughts without judgment)?
All-or-Nothing Thinking can help individuals make clear decisions because it simplifies situations into “good” or “bad” categories.
False. All-or-Nothing Thinking distorts reality by failing to recognize the complexity and middle ground in situations.
When you notice your thoughts wandering, one way to bring yourself back to the present is to:
What is focus on something you can see, hear, or feel?
Which country is known for inventing pizza?
What is Italy?
In CBT, this type of thinking distorts reality by seeing things as either perfect or total failures, with no middle ground.
What is All-or-Nothing Thinking?
You’re trying to make a decision and feel unsure whether to act based on logic or emotion. How can you access your Wise Mind to find a balanced solution?
What is Consider both your emotions and rational thoughts to find a middle path, allowing both to inform your decision?
The “What” skills in DBT can help you observe, describe, and participate in your thoughts and actions in a mindful way.
True. The What skills involve these specific actions to improve mindfulness and focus.
Mindfulness means noticing your feelings without judging them. A simple way to practice this is to:
What is label the emotion (e.g., “I feel angry”) without trying to change it?
This superhero’s real name is Bruce Wayne.
Who is Batman?
This DBT acronym stands for "What" skills, which are used to help individuals focus on specific actions to stay mindful and effective.
What is Observe, Describe, Participate?
During a challenging conversation, you notice your mind drifting to a catastrophic thought. What CBT skill could help you challenge this All-or-Nothing Thinking?
What is Reframe (challenge the belief by finding middle-ground or alternative possibilities)?
Wise Mind is a state of mind where you act purely based on logical reasoning, ignoring emotions.
False. Wise Mind integrates both emotion and reason to guide balanced decision-making, not just logic.
To practice mindfulness of the body, you could focus on:
What is how your feet feel on the ground or how your body feels sitting or standing?
This animal is known for its black-and-white stripes and lives in Africa.
What is a Zebra?
This CBT technique focuses on observing current thoughts and emotions without judgment, allowing you to develop a balanced perspective.
What is Mindfulness of Current Thoughts and Emotions?
You are feeling anxious but want to stay grounded. Using mindfulness of current thoughts and emotions, what might you do in this moment?
What is Focus on the present moment, identify the thoughts causing anxiety, and accept them without judgment?
In CBT, mindfulness of current thoughts and emotions involves avoiding any negative feelings to stay happy.
False. Mindfulness of current thoughts and emotions involves observing them non-judgmentally, whether positive or negative, and accepting them as they are.
If you're feeling overwhelmed by emotions, one way to practice mindfulness is to:
What is take a moment to breathe deeply and notice your surroundings?
This famous musician is known for his album Thriller.
Who is Michael Jackson?