Mindfulness/
DBT 101
DBT 101
Name one mindfulness exercise.
grounding (54321), meditation, mindful walk,
What does TIPP stand for?
temperature, intense exercise, progressive muscle relaxation, paced breathing
Fact or Myth: Emotions are bad
Myth, emotions are neither good or bad, they just are
What is self-care?
proactive measures individuals take to maintain and improve their overall health and well-being
This type of professional is trained to help people talk through emotional and psychological challenges.
Counselor/therapist
What does DBT stand for?
Name one distress tolerance exercise.
TIPP, STOP, pros and cons, ACCEPTS, etc
get sleep, maintain healthy sleep /routine
What are coping skills?
healthy strategies used to manage stress, emotions, and difficult situations. they are typically reactive
This emotion is a normal reaction to stress but can become a diagnosis when it interferes with daily life.
anxiety
What is mindfulness?
The act of consciously focusing the mind in the moment without judgment or attachment.
What are distress tolerance skills for?
help individuals manage intense emotions and avoid harmful behaviors
what is one goal of emotional regulation?
naming and understanding our own emotions, decrease the frequency of unpleasant emotions, decrease our vulnerability to emotions, and decrease emotional suffering.
Fact or Myth: Coping skills will eliminate my symptoms completely
Myth, coping skills will with managing it by helping you respond to symptoms more effectively, reducing its impact, and promoting emotional balance and resilience
This common mental health condition can cause prolonged sadness, loss of interest, and low energy.
depression
What are the three states of mind?
Wise mind, rational mind, emotional mind
What is radical acceptance?
accepting reality as it is, without judgment or resistance, even when it is painful or difficult.
What is opposite action?
Opposite Action Skill allows us to choose to respond opposite from what our biological response would activate us to do. They get us ready to act
Name one type of self-care.
Emotional, mental, social, financial, personal, professional, environmental,
This activity, which includes getting at least 8–10 hours per night, is essential for teen mental well-being.
Sleep
what are the 4 modules of DBT?
Interpersonal effectiveness, emotional regulation, distress tolerance, mindfulness
activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
What is the difference between primary and secondary emotions?
Primary emotions are immediate, innate reactions to an external event, such as fear or happiness, serving a survival function. Secondary emotions are reactions to these primary feelings or the thoughts and beliefs surrounding them, often occurring after the initial event
Name 5 coping skills
reading, listening to music, going for a walk, journaling, etc.
The national 3-digit number in the U.S. that teens can call or text in a mental health crisis.
988