Monday
This core DBT module teaches you to stay present and aware without judgment.
What is mindfulness?
This skill means labeling what you're noticing in your surroundings, mind, or body without interpretation.
What is describe?
This “how” skill involves avoiding judgmental labels like “good” or “bad” and sticking to facts.
What is nonjudgmental stance?
This is the balanced place between Emotion Mind and Reasonable Mind.
What is Wise Mind?
This part of your mind wants to solve problems, judge, and plan, and can interfere with mindfulness if left unchecked.
What is the reasonable mind?
This DBT theory explains how emotional sensitivity combined with an invalidating environment creates suffering.
What is the bio-social theory?
These three “what” skills describe how to practice mindfulness: observe, describe, and _____.
What is participate?
This is the opposite of multitasking, and a core DBT mindfulness skill.
What is one-mindfully?
This DBT skill involves noticing, naming, and allowing feelings to rise and pass without pushing them away or acting on them.
What is mindfulness of emotions?
The first step in emotional mindfulness: identifying and naming this.
What is naming an emotion?
This is an example of practicing mindfulness during a daily routine.
What is brushing your teeth while paying full attention to the sensations, smells, and movements?
(Other valid answers: eating slowly while noticing each bite, walking while focusing on each step, etc.)
This practice encourages you to become the watcher of your mind, noticing without becoming attached to thoughts or feelings.
What is Observe?
Practicing a nonjudgmental stance involves replacing judgments with this kind of language.
What is descriptive or factual language?
This practice involves using the describe skill to defuse emotionally charged thoughts by stating them as mental events, not facts.
What is saying, “I’m having the thought that…”?
This metaphor is often used in DBT to describe noticing thoughts and letting them pass without reacting.
What is leaves on a stream (or clouds in the sky)?
People with high emotional sensitivity often experience these three traits: quick emotional arousal, high intensity, and _____.
What is a slow return to baseline?
The “observe” skill requires this stance, which is different from analyzing, judging, or avoiding your experience.
What is a curious and open stance (or What is noticing with detachment)?
This is a key part of practicing one-mindfully: when your attention drifts, you do this gently, without judgment.
What is bring your attention back to the present moment?
The act of noticing your thinking without changing or reacting to it.
What is observing a thought?
This common mindfulness anchor involves watching the inhale and exhale without trying to change them.
What is the breath?
Practicing mindfulness helps reduce this common mental state marked by rumination about the past or worry about the future.
What is emotional dysregulation?
To use the participate skill effectively, you must do this, which may feel vulnerable but is necessary to be fully in the moment.
What is letting go of self-consciousness or fear of judgment?
Effectiveness means doing what works, even when it conflicts with this.
What is what feels fair, right, or deserved?
A metaphor for letting an emotion rise, peak, and pass naturally without interfering.
What is riding the wave?
This DBT concept reminds you that two seemingly opposite things can both be true.
What is dialectics?