Distress Tolerance (DBT)

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Across
  1. 4. A skill that involves changing body chemistry through temperature, intense exercise, paced breathing, or paired muscle relaxation.
  2. 5. A crisis-survival skill that uses imagery, meaning, prayer, relaxation, one thing in the moment, and encouragement.
  3. 9. The practice of noticing an urge without acting on it until it becomes less intense.
  4. 13. A DBT crisis-survival skill that encourages stopping before reacting: Stop, Take a step back, Observe, and Proceed mindfully.
  5. 14. Accepting the present moment and choosing to engage with reality instead of fighting against it.
  6. 18. The process of noticing urges, thoughts, and feelings without judging them or needing to act on them.
  7. 19. Planning in advance for a difficult situation by identifying coping skills and support.
  8. 20. Strengthening the ability to cope safely and effectively with emotional pain or crisis situations.
  9. 23. A brief activity used to shift attention away from overwhelming emotions or urges.
  10. 24. A DBT skill that uses the five senses to create comfort and calm during a crisis.
Down
  1. 1. The ability to pause, consider consequences, and choose a safer action rather than acting quickly on an urge.
  2. 2. The deliberate choice to participate in life as it is, even when it is painful or not what was wanted.
  3. 3. A DBT skill acronym for using Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations to distract from a crisis.
  4. 4. The ability to experience difficult emotions without immediately trying to escape, avoid, or act on them.
  5. 6. Choosing actions that support long-term goals rather than acting on an immediate urge.
  6. 7. Comparing the benefits and drawbacks of acting on an urge versus resisting it.
  7. 8. A DBT skill used to make a balanced decision by considering both emotion and reason.
  8. 10. A strategy of thinking about a situation differently in order to reduce emotional intensity.
  9. 11. A skill for responding to an urge by Recognizing it, Allowing it to be present, Investigating it, and Not identifying with it.
  10. 12. A DBT ACCEPTS skill that involves helping someone else as a way to redirect attention.
  11. 15. A coping statement that reminds a person they have managed difficult situations before.
  12. 16. — Accepting reality as it is, even when it is painful or unfair.
  13. 17. Skills that encourage moving through difficult emotions by focusing, letting go, opening up, and engaging in effective action.
  14. 21. The practice of releasing the struggle against painful facts that cannot be immediately changed.
  15. 22. Skills that help bring attention back to the present moment by noticing what can be seen, heard, felt, smelled, or tasted.