CBT
A thought that is based on facts rather than assumptions is called what?
A balanced (or realistic) thought.
What's the difference between a trigger and a warning sign?
A trigger is something that starts distress; a warning sign is an indication that symptoms are increasing.
What's the difference between assertive and aggressive communication?
Assertive respects both people; aggressive disregards others.
When should distress tolerance skills be used?
During periods of intense emotion or crisis.
What's the difference between a lapse and a relapse?
A lapse is a brief setback; a relapse is a return to old patterns.
Sarah thinks, "I made one mistake at work, so I'm terrible at everything." What cognitive distortion is this?
Overgeneralization.
Give three examples of emotional warning signs before a crisis.
Irritability, isolation, hopelessness, racing thoughts, loss of motivation, etc.
Which statement is assertive?
A. "Whatever."
B. "I need some time before we continue this conversation."
C. "You're impossible."
B
Name the DBT acronym: TIPP.
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation.
Why is having a relapse prevention plan helpful?
It provides clear steps to take before a crisis develops.
"I'll definitely get fired because my boss wants to talk to me."
Fortune Telling (catastrophizing)
Why is identifying warning signs early important?
It allows intervention before symptoms escalate.
Name three characteristics of a healthy relationship.
Trust, respect, honesty, communication, accountability, boundaries.
What is the purpose of grounding?
To reconnect with the present moment instead of becoming overwhelmed.
List four protective factors that support recovery.
Social support, healthy routine, medication adherence (if prescribed), therapy, sleep, exercise, purpose, hobbies.
Someone says, "If I'm not perfect, I'm a failure."
All or nothing thinking.
Scenario:
You notice you're skipping meals, avoiding friends, and sleeping all day. What should be your next step?
Use a coping plan, contact supports, tell a therapist/provider, increase self-care, etc.
Scenario:
A friend pressures you to do something that conflicts with your recovery goals. What's an assertive response?
Any respectful boundary-setting statement
Scenario:
Your anxiety is 9/10 before an appointment. Which DBT skill might reduce the intensity quickly?
TIPP, grounding, paced breathing, cold water, etc.
Scenario:
You've missed therapy twice, stopped taking care of yourself, and are withdrawing from others. What level of concern is this?
Significant warning signs indicating increased risk and a need to use the recovery plan and seek support.
Challenge this thought:
"Nobody likes me because one friend didn't answer my text."
Examples: "One unanswered text doesn't mean nobody likes me," "There could be many reasons they haven't replied."
Name four personal triggers that commonly increase stress or symptoms.
Varies by participant (examples: conflict, lack of sleep, substance use, financial stress).
Why are boundaries important even with people you love?
They protect emotional well-being, prevent resentment, and support healthy relationships.
Why isn't distraction alone a long-term solution?
It helps in the moment but doesn't solve the underlying problem or process emotions.
Research shows recovery is strengthened by more than symptom reduction. Name three areas of wellness that contribute to recovery.
Physical health, relationships, purpose/work/school, spirituality (if meaningful to the person), recreation, emotional regulation, community involvement.