Get through the day without losing control
DBT challenge
start
FIRST DAY… AND EVERYTHING FEELS OFF
It's your first day at your shiny new job, and the excitement couldn't be greater. You walked in ready, prepared. But the moment you step inside, something shifts. The office is quiet… too quiet. No voices. No movement. Just silence. Your body notices before your mind does. Something feels off...and you can’t explain why. You move toward the desk. A laptop is open… waiting
Look at the laptop
WAIT… YOU’LL NEED MORE THAN INSTINCT!
Before you walk into that meeting, take a second. Right now, your emotions are in control, not you. If you react without thinking, things could escalate quickly. Find the DBT tool kit FIRST!!
SEARCH
DBT Tool KIt
continue
DBT Tool Kit
OFFICE MAP
Room 2: Distress Tolerance
Room 4: Interpersonal
Meeting Room
Room 1: Mindfulness
Room 3: Emotional Regulation
Complete each room to collect the numbers of the code and gain access to the Meeting Room
DBT Tool Kit
our history
MINDFULNESS
Distress tolerance
DISTRACT
🧘 Mindfulness
SOOTHE
Non-judgement
ACCEPT
Mindful Breathing
Observing
🧠 Emotion Regulation
ENDURE
Emotion regulation
⚡ Distress Tolerance
Interpersonal
💬 Interpersonal Effectiveness
Resolve
Set Limits
Listen
Express
DBT Tool Kit
Remember you can access the skills you can at any time if it feels overwhelming!
Mindfulness
Answer the questions correctly and get the first digit you need to enter the Meeting Room and see how you handle through it
PLAY!
DBT Tool Kit
question 1/3
DBT Tool Kit
Question 2/3
DBT Tool Kit
Question 3/3
DBT Tool Kit
First number
Congratulations! You have grounded yourself before the Meeting Room. Here is your first number:
return to the map
DBT Tool Kit
DISTRESS TOLERANCE
When emotions spike, the difference isn’t what you feel, it’s what you do next. The tools to handle it are hidden here. Can you find them?
PLAY!
DBT Tool Kit
Discover the four skills
DISTRACT
SOOTHE
ACCEPT
ENDURE
DBT Tool Kit
SECOND number
Congratulations! You stayed in control! Here is the second number of the code for the Meeting Room:
return to the map
DBT Tool Kit
Emotion Regulation
Different emotions are pulling you in different directions… and not all of them are helpful. Can you recognize what each one is telling you—and choose what to do next?
PLAY!
DBT Tool Kit
CONNECT each EMOTION
DBT Tool Kit
THIRD number
Congratulations! Here is the third number of the code for the Meeting Room:
return to the map
DBT Tool Kit
Interpersonal effectiveness
Not every challenge happens inside your mind. Sometimes, the hardest part is dealing with other people. What you say, and how you say it, can change everything. Choose wisely.
PLAY!
DBT Tool Kit
Question 1/4
DBT Tool Kit
Question 2/4
DBT Tool Kit
Question 3/4
DBT Tool Kit
Question 4/4
DBT Tool Kit
FOURTH number
Congratulations! Here is the fourth number of the code for the Meeting Room:
return to the map
DBT Tool Kit
00:00
CONGRATULATIONS!
The Meeting Room is finally unlocked. There’s one last thing you should know. Your boss? It’s Marsha Linehan. Welcome to the team. Try not to panic. You have the skills now. 🎉
Distress regulation
Even when you’re in control of yourself, life can present situations you can’t control, and these moments can bring intense emotions like fear, anger, or sadness. Distress tolerance is the ability to manage these difficult situations without making them worse. It helps you get through emotional crises—big or small—by building the capacity to handle discomfort and respond in a more stable, effective way.
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
Emotion regulation
You might start your day feeling positive and in control, but unexpected challenges can quickly shift your emotions. Emotion regulation is the ability to recognize these feelings and respond to them in a thoughtful, constructive way. Instead of reacting impulsively, it allows you to manage your emotions and make choices that lead to better outcomes.
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
Use these icons to restart the game or go to the office map. They will accompany you on your adventure.
GAME MENU
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
OBserving
Instead of getting caught in your thoughts, you focus on your senses. What do I see, hear, or feel? What is happening in my body?
Mindful Breathing
Focusing on your breath helps slow things down. Breathe normally Count each breath (1–5, then repeat) If your mind wanders, gently return to counting
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
Remember it, and if your memory fails, write it down!
welcome,
Oh no its your Boss “We need to talk. Come to my office when you’re ready.” Your stomach drops. Your thoughts start moving faster than you can keep up: “What did I do?” “Why today?” “I’m already messing this up…” Your chest tightens. Your breathing shifts. And suddenly, one feeling takes over: You need to act. Now.
continue
Here you can find key information about the skills you need to help you complete the challenges 😊 But first, you need to find it!
DBT Tool Kit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
Mindfulness
We live fast-paced lives constantly moving from one task to the next from the moment we wake up. We stop noticing what’s happening around us and easily drift toward stress, worry, or anxiety. Mindfulness offers a way to step out of that automatic mode by bringing our attention back to the present. Focusing on what is happening right now, without judgment, and reduce the impact of anxious thoughts that are often tied to the past or the future.
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
SALIDA
¿Seguro que quieres salir? Si sales perderás tu progreso
VOLVER
salir
Interpersonal effectiveness
Interpersonal effectiveness is the ability to communicate and interact with others clearly, respectfully, and effectively. It involves expressing your thoughts and needs assertively, listening to others, managing emotions during interactions, and handling conflicts constructively. These skills help you maintain healthy relationships, set boundaries, and resolve problems without damaging connections or acting impulsively.
Letting go of Judgement
Thoughts like “this is bad” or “I messed up” can make emotions stronger. Instead of judging, describe what is happening. What actually happened? What am I feeling? What am I thinking?
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
Get through the day without losing control
Ari Pazmino
Created on April 14, 2026
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Transcript
Get through the day without losing control
DBT challenge
start
FIRST DAY… AND EVERYTHING FEELS OFF
It's your first day at your shiny new job, and the excitement couldn't be greater. You walked in ready, prepared. But the moment you step inside, something shifts. The office is quiet… too quiet. No voices. No movement. Just silence. Your body notices before your mind does. Something feels off...and you can’t explain why. You move toward the desk. A laptop is open… waiting
Look at the laptop
WAIT… YOU’LL NEED MORE THAN INSTINCT!
Before you walk into that meeting, take a second. Right now, your emotions are in control, not you. If you react without thinking, things could escalate quickly. Find the DBT tool kit FIRST!!
SEARCH
DBT Tool KIt
continue
DBT Tool Kit
OFFICE MAP
Room 2: Distress Tolerance
Room 4: Interpersonal
Meeting Room
Room 1: Mindfulness
Room 3: Emotional Regulation
Complete each room to collect the numbers of the code and gain access to the Meeting Room
DBT Tool Kit
our history
MINDFULNESS
Distress tolerance
DISTRACT
🧘 Mindfulness
SOOTHE
Non-judgement
ACCEPT
Mindful Breathing
Observing
🧠 Emotion Regulation
ENDURE
Emotion regulation
⚡ Distress Tolerance
Interpersonal
💬 Interpersonal Effectiveness
Resolve
Set Limits
Listen
Express
DBT Tool Kit
Remember you can access the skills you can at any time if it feels overwhelming!
Mindfulness
Answer the questions correctly and get the first digit you need to enter the Meeting Room and see how you handle through it
PLAY!
DBT Tool Kit
question 1/3
DBT Tool Kit
Question 2/3
DBT Tool Kit
Question 3/3
DBT Tool Kit
First number
Congratulations! You have grounded yourself before the Meeting Room. Here is your first number:
return to the map
DBT Tool Kit
DISTRESS TOLERANCE
When emotions spike, the difference isn’t what you feel, it’s what you do next. The tools to handle it are hidden here. Can you find them?
PLAY!
DBT Tool Kit
Discover the four skills
DISTRACT
SOOTHE
ACCEPT
ENDURE
DBT Tool Kit
SECOND number
Congratulations! You stayed in control! Here is the second number of the code for the Meeting Room:
return to the map
DBT Tool Kit
Emotion Regulation
Different emotions are pulling you in different directions… and not all of them are helpful. Can you recognize what each one is telling you—and choose what to do next?
PLAY!
DBT Tool Kit
CONNECT each EMOTION
DBT Tool Kit
THIRD number
Congratulations! Here is the third number of the code for the Meeting Room:
return to the map
DBT Tool Kit
Interpersonal effectiveness
Not every challenge happens inside your mind. Sometimes, the hardest part is dealing with other people. What you say, and how you say it, can change everything. Choose wisely.
PLAY!
DBT Tool Kit
Question 1/4
DBT Tool Kit
Question 2/4
DBT Tool Kit
Question 3/4
DBT Tool Kit
Question 4/4
DBT Tool Kit
FOURTH number
Congratulations! Here is the fourth number of the code for the Meeting Room:
return to the map
DBT Tool Kit
00:00
CONGRATULATIONS!
The Meeting Room is finally unlocked. There’s one last thing you should know. Your boss? It’s Marsha Linehan. Welcome to the team. Try not to panic. You have the skills now. 🎉
Distress regulation
Even when you’re in control of yourself, life can present situations you can’t control, and these moments can bring intense emotions like fear, anger, or sadness. Distress tolerance is the ability to manage these difficult situations without making them worse. It helps you get through emotional crises—big or small—by building the capacity to handle discomfort and respond in a more stable, effective way.
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
Emotion regulation
You might start your day feeling positive and in control, but unexpected challenges can quickly shift your emotions. Emotion regulation is the ability to recognize these feelings and respond to them in a thoughtful, constructive way. Instead of reacting impulsively, it allows you to manage your emotions and make choices that lead to better outcomes.
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
Use these icons to restart the game or go to the office map. They will accompany you on your adventure.
GAME MENU
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
OBserving
Instead of getting caught in your thoughts, you focus on your senses. What do I see, hear, or feel? What is happening in my body?
Mindful Breathing
Focusing on your breath helps slow things down. Breathe normally Count each breath (1–5, then repeat) If your mind wanders, gently return to counting
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
Remember it, and if your memory fails, write it down!
welcome,
Oh no its your Boss “We need to talk. Come to my office when you’re ready.” Your stomach drops. Your thoughts start moving faster than you can keep up: “What did I do?” “Why today?” “I’m already messing this up…” Your chest tightens. Your breathing shifts. And suddenly, one feeling takes over: You need to act. Now.
continue
Here you can find key information about the skills you need to help you complete the challenges 😊 But first, you need to find it!
DBT Tool Kit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
Mindfulness
We live fast-paced lives constantly moving from one task to the next from the moment we wake up. We stop noticing what’s happening around us and easily drift toward stress, worry, or anxiety. Mindfulness offers a way to step out of that automatic mode by bringing our attention back to the present. Focusing on what is happening right now, without judgment, and reduce the impact of anxious thoughts that are often tied to the past or the future.
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
RETURN
exit
SALIDA
¿Seguro que quieres salir? Si sales perderás tu progreso
VOLVER
salir
Interpersonal effectiveness
Interpersonal effectiveness is the ability to communicate and interact with others clearly, respectfully, and effectively. It involves expressing your thoughts and needs assertively, listening to others, managing emotions during interactions, and handling conflicts constructively. These skills help you maintain healthy relationships, set boundaries, and resolve problems without damaging connections or acting impulsively.
Letting go of Judgement
Thoughts like “this is bad” or “I messed up” can make emotions stronger. Instead of judging, describe what is happening. What actually happened? What am I feeling? What am I thinking?
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit
EXIT
Are you sure you want to exit? If you exit, you will lose your progress
BACK
exit