Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Misc
100

Name the three states of mind

What are Emotional, Logical and Wise Mind

100

Name one fact about emotions

You are not your emotions. Emotions are messages. You cannot get rid of emotions. Emotions are not facts. Emotions are temporary. ETC

100

The two zones on the Emotional Thermometer where we are entering more of a distressed or crisis zone.

What are orange and red

100

You use this skill to "ask for what you want" in relationships

What is DEAR MAN

Describe, Express, Ask, Reinforce

stay Mindful, Appear confident, Negotiate

100

Understanding that two opposing sides can be true at the same time.

What is Dialectics

200

A skill that helps us to take a step back, observe the situation in order to proceed mindfully

What is: STOP

ST: ake a tep back; O: observe, P: proceed mindfully

200

A skill you can use to prepare for a hard day

Self-Soothe with the Senses

200

Name the skill you can use when you are not happy about an outcome and cannot do anything to change it.

What is Radical Acceptance

200

What communication skill helps people feel heard and seen?

What is Validation

200

Describe wise mind

Paying attention to how you feel and doing what works to reach your goals.

300

The two zones (or colors) on the Emotional Thermometer where we tend to function most effectively and wise-minded.

What is the green and yellow zones

300

Name three of the seven "basics of emotions" learned

What are:

1. neither positive nor negative, 2. you are NOT your emotion, 3. emotions are unique to you, 4.you cannot get rid of them, 5. they are temporary, 6. they are not facts, 7. you can feel it and NOT act on it.

300

The skill where we use our five sense (sight, sound, touch, smell, and taste) to reduce emotionality. 

What is Self-Soothing with the Five Sense

300

Use this skill to "keep your self-respect" in relationships

What is FAST.

be Fair, no Apologies, Stick to values, be Truthful.

300

What does DBT stand for

Dialectical Behavior Therapy

400

The three "what" skills of mindfulness (Hint: first letters of each word are O D and P)

What are Observe, Describe and Participate.

400

Describe the purpose of a Behavior Chain Analysis

A skill that helps us to understand and prevent "problem behaviors" by identifying thoughts, feelings, triggers, vulnerabilities, and consequences.

400

Name 3 different interventions you can use to self-soothe using 3 different senses (1 intervention for each)

Taking a walk, smelling candle or essential oils, baking, playing an instrument, taking a shower, chewing gum, putting on lotion, etc.

400

The skill to keep relationships intact and healthy. 

What is GIVE 

be Gentle, show Interest, Validate, use an Easy manner.

400

The skill that helps us the most when in a red crisis zone (hint: it has four different sub-skills)

What is TIPP.

change Temperature, Intense exercise, Progressive muscle relaxation, Paced breathing. 

500

Define the meaning of doing things effectively in DBT

What is letting of judgement and emotions that get in the way of DOING WHAT WORKS

500

Name the skill and each subskill that one can use to physically deescalate symptoms of anger or stress.

What is TIPP skill, Tip you Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation

500

Name at least 3 sub-skills of IMPROVE the Moment: the skill that helps bring down emotions by soothing the inner state

Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encouragement

500

Three of the eight skills in VALIDATE

What is 1. Value others, 2. Ask questions, 3. Listen & reflect, 4. Identify with others, 5. Discuss emotions, 6. Attend to non verbals, 7. Turn the mind, and 8. Encourage participation.

500

Name 3 techniques in DEARMAN

Describe, Express, Assert, Reinforce, Mindfulness, Appear Confident, Negotiate