Week 3 - Skill Review

Emotion Icebergs

100

What therapeutic modality does Emotional Icebergs fall under?

Cognitive

Behavioral

Therapy

200

What two elements within the CBT cycle can we control?

Thoughts and Behaviors

300

(True or False) When we have identify emotions within ourselves, are we able to better respond to them?

True

400

Name the six steps to take when being mindful of your current emotion?

List the facts

Observe

Get specific 

Experience

Remember 

Respect

500

List five emotions that may be hidden under the “I’m fine/tired” iceberg?

• Anxiety – Worrying about school, friendships, family, or the future while trying to appear okay.

• Sadness – Feeling down, lonely, disappointed, or grieving, but not wanting others to notice.

• Shame – Feeling embarrassed, like they're "not good enough," or believing something is wrong with them.

• Anger – Feeling frustrated, hurt, or resentful but choosing to withdraw instead of expressing it.

• Fear – Being afraid of rejection, failure, getting in trouble, or losing someone important.

Thought Defusion

100

Thought defusion falls into which therapeutic modality?

ACT

200

(True or False) You must be able to change how you feel in order to be happy and functioning well?

False

300

What is thought defusion?

It is noticing that the thoughts you are having, but not attending to them, in a way that requires you to respond to them.

400

Name three ways to practice thought defusion when your brain keeps repeating an upsetting thought.

• Acknowledge and say, "I'm having the thought that..."
• Repeat the thought in a silly voice.
• Sing the thought to the tune of "Happy Birthday."
• Imagine the thought floating away on a cloud or leaf.
• Label the thought.

500

You're thinking, "Everyone hates me." Which response best demonstrates thought defusion?

A. "This thought feels true."
B. "I need to stop thinking this."
C. "I'm noticing I'm having the thought that everyone hates me."
D. "I'm a terrible person."

Answer = C

Hot to Cool

100

Give an example of "Hot Thought"

"I can't do this" 

"I am never going to feel better" 

"I hate them"

200

Give an example of a "Cool Thought" 

"This is a hard situation and I am doing my best"

"I am struggling and I am allowed to feel this way" 

300

What is the sister skill to Hot to Cool? 

Thought Defusion!

400

Name 3 COOLING Questions: 

"Am I focusing on my weaknesses instead of my strengths?"

"What alternative explanations are there?"

"Am I exaggerating the importance of this event?"

500

NAME the CBT cycle when having a "Hot Thought" 

Thoughts: 

Emotions: 

Behaviors:

Physical Sensation: 

Thought: I am going to lose it

Emotion: Frustration/sadness

Behaviors: Crying, hyperventilating, lashing out

Physical Sensations: tight chest, increased HR, sweating

GIVE FAST/Cope Ahead

100

Name one situation that would be a good time to use Cope Ahead.

What is before a test, family gathering, therapy session, difficult conversation, first day of school, or sporting event?  

200

What modality is Cope Ahead under?

DBT! This skill helps you prepare for a stressful situation before it happens.

300

Name two coping skills you could visualize yourself using during Cope Ahead?

What are deep breathing, grounding, self-talk, mindfulness, taking a break, asking for help, opposite action, or using TIPP?

400

What does the acronym FAST stand for? 

Fair 

No Apologies

Stick to your Values

Truthful

500

What does the GIVE acronym stand for? 

Gentle 

Interested

Validate

Easy Manner

Popcorn

100

What is the first day of the season Fall? 

September 22nd! 

200

GT Charlie has a full name, what is it? 

Charlotte! 

300

What is the difference between lapse and relapse?

Lapse is one small step back vs. relapse is more of a start over.

400

When was the amazing Emotion Wheel created? 

1980! 

500

What does DBT, CBT, ACT, AND ERP ALL stand for? 

Dialectical Behavioral Therapy

Cognitive Behavioral Therapy

Acceptance and Commitment Therapy 

Exposure and Response Prevention