Roger's Jeopardy

Distress Tolerance

100

What does TIPP stand for?

Temperature 

Intense Exercise 

PMR

Paced Breathing 

200

This skill is used to help calm yourself down/ground yourself using the senses. 

Self-soothe w/ six senses 

300

This skill involves making a list and weigh options on acting of acting on or resisting crisis urges. This skill could also be utilized to assist with decision making.

Pro's & Cons

400

This skill is helpful in temporarily distracting from intense emotions and crisis urges. 

ACCEPTS

(Activities-Contributing-Comparison-Emotions-Pushing Away-Thoughts-Sensations)

500

This skill is helpful in making difficult moments more manageable by using a variety of coping categories. 

IMPROVE 

(Imagery-Meaning-Prayer-Relaxation-One thing in the moment-Vacation-Encouragement)

Emotion Regulation

100

This skill helps you to act differently to your action urge when the urge does more harm than good. 

Opposite action

200

This skill helps you to experience emotions through observation, letting it come down, acknowledging it, and letting go. 

Ride the wave

300

Recognizing things you cannot change in place of staying "stuck" in the emotion.

Radical Acceptance 

400

These two skills are effective in relaxing our bodies by slowing the breath and tensing/relaxing muscles. 

PMR and RC 

500

This skill is helpful in recognizing physical vulnerabilities that may negatively impact mood and crisis urges.  

PLEASE

(Physical Illness-Balanced Eating-Avoid mood-altering drugs-balance sleep-get exercise)

Communication

100

This skill is helpful in effectively making a request and/or getting somebody to do what you want by using a specific method to ask them. 

DEARMAN

200

Communicates to another person that their feelings/thoughts/actions make sense and are understood. 

Validation 

300

This skill is helpful in building and maintaining healthy and good relationships through communication. 

GIVE 

(Gentle-Interested-Validate-Easy Manner)

400

This skill helps maintain self-respect in a conversation. 

FAST

(Fair-No apologies-Stick to values-Be truthful)

500

This skill helps to perceive situations differently when you want to make peace, reduce conflict, and reduce anger. 

THINK

(Think-Have empathy-Interpretations-Notice-Kindness)

Mindfulness

100

The practice of taking ahold of your mind and grounding yourself in the present moment while staying non-judgemental. 

Mindfulness 

200

Name two DBT skills that can also be used as a form of mindfulness:

Self-soothe with six senses

Ride the wave 

300

Name three different forms of mindfulness that can be used to ground someone in the present moment. 

5-4-3-2-1 mindfulness

ABC mindfulness

Rainbow walk

Mindful Eating

Listening to music 

Coloring/drawing

400

Mindfulness is helpful in challenging and stopping engagement in what thought process?

Worry/Rumination

500

This skill focuses on observing, describing, participation, non-judging, and staying focus on the here and now. 

What & How (mindfulness)

Misc.

100

The act of engaging in various activities to help improve mood and create structure/routine. 

Behavioral Activation (BA)

200

The process of recognizing the impact thoughts, emotions, and behaviors on one another. 

Cognitive Behavioral Therapy (CBT)

300

The process of recognizing the engagement avoidance patterns versus active coping in response to a trigger. 

TRAP/TRAC

400

The process of recognizing more than one way to see a situation or solve a problem using "both/and" thinking.

Dialectical Thinking 

500

Define the three states of mind.

Emotion Mind- Ruled by our feelings and urges

Reasonable mind- Ruled by thinking facts and logic

Wise Mind- Includes both reason and emotion which allows us to think more clearly in the presence of strong emotions.