DBT
What are the four skills within DBT?
What is Emotional Regulation, Distress Tolerance, Mindfulness and Interpersonal Effectiveness?
This self-care practice involves noticing your thoughts and emotions without judging them.
What is mindfulness?
This type of communication involves tone, body language, and facial expression.
What is non-verbal communication?
Being too closed off or too open.
What are rigid boundaries?
An emotional experience in your body, such as sadness, anger, fear, joy, or anxiety.
What is a feeling?
This acronym helps you check whether you are Hungry, Angry, Lonely, or Tired before reacting impulsively.
What is H.A.L.T.?
True or False: Children are too young to develop a mental illness like depression or anxiety.
What is FALSE?
This communication style frequently involves mixed messages—saying “yes” while feeling “no”—and often uses sarcasm or indirect expressions of anger.
What is passive communication?
This boundary says: "I don’t have the capacity for this conversation right now”.
What is an emotional boundary?
An interpretation, belief, or story your mind creates about a situation.
What is a thought?
When an emotion feels too strong, this skill helps you slow down and ask: “What do I know for sure?”
What is "Check the Facts"?
Expressing good things from your day is a coping strategy known as ________
Gratitude
This style expresses needs or emotions in a way that violates others’ boundaries through blame, control, or intimidation.
Act out an example.
What is aggressive communication?
True or false: all stress is bad.
False. Some stress can be motivating and is a natural reaction your body has to certain events. It can sometimes give us an "extra push". When stress becomes too much to handle, that might be an indication to start making some positive mental health changes
Any action you take—what you do, say, or avoid—based on your thoughts and feelings.
Difficulty concentrating, irritability, and having trouble getting to sleep or staying asleep are symptoms of this disorder
Anxiety
Assistance from these and being compliant allow us to focus the mind to achieve a mentally clear and emotionally calm state
What is meditation
The main function of this professional is to aid in problem-solving, living arrangements and promote social change. They work with people to enhance their ability to function in society.
What is a Social Worker
Name 3 things you can do to help a friend who thinks they may have a mental health problem.
Listen to them, spend time with them, encourage them to seek help, help them make appointments/go with them. If it is serious then tell someone else
True or False: Poor mental health increases the risk for the long-lasting (chronic) conditions like cancer, heart disease, stroke
True
This planning skill prepares you for emotionally difficult situations by rehearsing coping responses in advance.
What is "Cope Ahead"?
This is a simple technique that is excellent for managing emotions. Not only is it effective, but is also discreet and easy to use at any time and any place.
Deep Breathing
While these allow up to connect with others and relate to the world, they're not always reliable because they can distort reality and may negatively affect how we behave.
what are Feelings
What is important to remember when you become angry?
STOP and think before acting.
Respond, don't react
Practice coping skills (deep breathing, counting, self-talk, etc.)
Walk away and remove yourself from the situation if needed
Individual experiences moods that alternate between depression and elation
What is Bi-Polar Disorder
List 1 Distress Tolerance skill.
What is TIPP, STOP, ACCEPTS or IMPROVE?
True or False: There is a single cause for mental illness
FALSE
There is no single cause but a number of factors that can contribute.
______ refers to the negative attitudes and beliefs about mental health issues that can prevent people from seeking help.
What is Stigma
Describe the 5-4-3-2-1 Coping Strategy
A technique that asks you to find things you can see, smell, hear, touch, and taste (5 senses) to calm down when feeling anxious or distressed.
Involved primarily in depressive and anxiety disorders and possible eating disorder. What neurotransmitter am I?
Serotonin