Name the Emotion
This feeling can show up as tight muscles or a fast heart.
Anxiety/ Stress/ Nervousness
Name one way to calm your body without talking.
Breathing, Grounding, Movement, Cold or warm temperature
If sadness wants you to stay in bed, name one opposite action.
Sit up, Open curtains, Get out of bed briefly, Move body
Name one thing that helps even a little when emotions are high.
Name any coping skill (music, walking, breathing, fidget, talking, resting)
What does DBT stand for?
Dialectical Behavioral Therapy
This feeling often wants you to avoid or escape.
Anxiety/ Fear
Cold or warm temperature helps regulate this system.
Nervous system, Body, Stress response
If anxiety says ‘avoid,’ what is a small opposite action?
Stay for 1–2 minutes, Take a breath and don’t leave, Face it a little
Name one reason a skill might work for one person but not another.
People are different, Bodies respond differently, Different emotions need different tools
True or False?: DBT is a helpful tool for distress tolerance?
True, this was discussed last week
This feeling can feel heavy or make your body slow.
Sadness / Depression / Low mood
This skill uses slower breathing to lower intensity.
Paced breathing, Slow breathing, Belly breathing
If anger wants you to yell, what is an opposite action?
Walk away, Lower voice, Take space, Pause before responding
What’s one sign a skill is helping your body?
Slower breathing, Less tension, Feeling steadier, Thinking more clearly
Box breathing, belly breathing, 4-7-8 breathing
This feeling may come with clenched fists or heat in the body.
Anger / Frustration / Irritation
Name one movement that can release anger safely.
Wall push, Walking, Chair press, Stretching, Squeezing a stress ball
True or False: Opposite Action means your feeling is wrong.
False
Name one coping skill you can use anywhere.
Breathing, Grounding, Muscle relaxation, Naming objects, Cold water on hands
True or False?: A change in temperature can help regulate the nervous system
True!
This feeling can be feeling nothing or shut down.
Numb / Shut down / Empty / Disconnected
This type of technique changes the body quickly during high stress.”
Grounding Technique
Name one reason Opposite Action can feel uncomfortable.
Because it goes against the feeling, Because urges are strong, Because it feels uncomfortable at first
What matters more: using a skill perfectly or trying one?
Trying one, Effort, Using a skill at all
Name an example of a grounding technique
5-4-3-2-1, listening to music, changing temperature, exercise, counting backwards from 100 by 7, thinking in categories, etc.