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DBT
Distress Tolerance
STOP
Module FAQs
For Funzies
100

The Dialectical Behavior Therapy (DBT) Interpersonnel Effectiveness skill that focuses specifically on maintaining self-respect and setting boundaries

 


FAST, a component of the Interpersonal Effectiveness module. It emphasizes standing up for your values, acting fairly, and avoiding excessive apologies to maintain personal integrit

100

Go To Distress tolerance Skill that Changes our body chemistry to reduce extreme emotion fast.

TIPP

100

When we practice the STOP skill, what is the first thing to do?

STOP! Do not just react. Stop! Freeze! Do not move a muscle! Your emotions may try to make you act without thinking. Stay in control!

100

DBT Skill Module 

  • Purpose: Navigating relationships while maintaining self-respect.
  • Goal: Teaches skills to ask for what one needs, say "no," and handle interpersonal conflicts effectively

Interpersonal Effectiveness

100

What is the world’s loudest insect?

The cicada 

200

The Game that is not really a game that helps us determine the appropriate intensity for asking for something or saying "no".

The Dime Game.

200

Why don't we want to use distress tolerance skills all the time?

It creates avoidance

200

What is the "T" in STOP?

Take a step back

200

Marsha Linehan DBT creator identified 1) Solving the problem (changing the situation), 2) Feeling better about the problem (regulating emotions), 3) Tolerating the problem (radical acceptance), or 4) Staying miserable (making no change or worsening it) as the 

4 primary options for dealing with any problem situation.

200

What did Albert Einstein offer his first wife in their divorce settlement?

His Nobel Prize money

300

Dialectical Behavior Therapy (DBT) is structured around four core skill modules of -

Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness—designed to balance emotional acceptance with emotional/behavioral change.

300
  • Purpose: Managing crises without making them worse.
  • Goal: Helps individuals survive difficult situations, tolerate pain, and handle intense emotions without turning to self-destructive behaviors. 

    National Institutes of Health 

Distress Tolerance 

300

Identify at least two ways you can take a step back. 

go to the bathroom, go for a walk, leave the situation for a moment, do not act/speak impulsively, etc. 

300

DBT Skill Module:

  • Purpose: Understanding and managing intense emotions.
  • Goal: Reduces emotional reactivity, helps label emotions, and provides tools to decrease the intensity of distressing emotions.

Emotional Regulation

300

What vegetable was originally purple?

carrots

400
  • Purpose: The foundation of all other skills.
  • Goal: Improves the ability to stay in the present moment, accepting the current situation without judgment to reduce suffering. 


Mindfulness

400

On a scale of 1-10 (like we use for check ins), what level of intensity should we be using distress tolerance skills for?

Usually in the 7-10 levels (very severe or intense emotions)

400

What do we observe when practicing STOP?

what is going on inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying or doing?

400

Why should the exhale be longer than the inhale during paced breathing?

longer exhales activate the parasympathetic nervous system (or brake pedal) in our body to help us relax. 

400

What was the first toy to be advertised on TV?

Mr. Potato Head

500


What diagnoses and pproblems can DBT Help Manage

Depression, anxiety, bipolar D/O, Borderline Personality D/O, trauma/PTSD, adverse childhood and adult adjustment events and more! 

500

What are the goals 3 of distress tolerance?

Survive crisis situation without making it worse, accept reality, and become free of satisfying emotional urges

500

What does it mean to proceed mindfully?

Act with awareness. In deciding what to do, consider your thoughts and feelings, the situation, and other people’s thoughts and feelings. Think about your goals. Ask Wise Mind: Which actions will make it better or worse?

500
When is a good time to practice paired muscle relaxation?

Before bed to help you sleep

500

Which U.S. state has the funny town name of ‘No Name’?

Colorado