COGNITIVE DISTORTIONS
This distortion involves thinking in extremes, like “always” or “never.”
What is all-or-nothing thinking?
This is an emotion and a state of appreciation for the positive things in life.
What is gratitude?
CBT teaches that changing this can change your behaviors.
What are your thoughts?
Using ice, cold water, or paced breathing for quick emotional calming uses this DBT distress tolerance acronym.
What is TIPP?
This attachment style feels comfortable with closeness and independence.
What is secure attachment?
Assuming you know what someone else is thinking without evidence.
What is mind-reading?
Reframing a setback—like being stuck in traffic—as extra time to listen to music is an example of this.
What is finding the silver lining?
The DBT skill that helps balance logic and emotion to make wise choices.
The PLEASE skill tells you to take care of your body to take care of your mind; the “E” stands for this.
What is Exercise?
Communicating honestly while respecting your own needs and others’ needs is called this.
What is assertive communication?
illogical, incorrect or distorted ideas that are firmly held by a person despite there being clear, objective and contradictory evidence to show otherwise.
What are irrational beliefs?
The concept of owning your choices and responses instead of blaming others.
What is radical responsibility?
This DBT skill helps you bring your attention back to the present moment without judging it.
What is mindfulness?
The 3Ps -- Pause, Process, Proceed helps you...
What is respond with intention rather than act on impulse?
In conflict resolution, communicating your own feelings by focusing on the behavior instead of attacking the other person(s) involved is an example of this communication strategy.
What is using ‘I-statements’?
This distortion leads you to interpret neutral or ambiguous events as personal attacks, even when no harm was intended.
What is personalization?
Bouncing back from setbacks and learning from it instead of viewing it as evidence of failure—then adjusting your strategy accordingly, reflects this high-level positive thinking strategy.
What is adaptive resilience?
When experiencing an emotional upset, DBT suggests you...
What is ACT OPPOSITE of negative behaviors, symptoms, or urges?
WHAT DOES DBT STAND FOR?
Dialectical behavior therapy
Someone who craves closeness, but fears rejection may have this attachment style.
What is an anxious attachment style?
This skill involves actively challenging negative thoughts and replacing them with more balanced thoughts.
What is cognitive restructuring?
“I may not control everything, but I can control how I respond” reflects what concept(s)?
Internal Locust of Control, Window of Tolerance, Emotional Intelligence, Emotional Regulation, or Acceptance for things outside of my control.
Explain the cycle of avoidance.
What is... Avoiding fears as a way to get relief from anxiety, but repeatedly avoiding anxiety-provoking situations tricks us into thinking we’re not capable of handling them. This makes it more likely we’ll keep avoiding whatever scares us, which severely limits our growth and happiness.
What is the importance of HALT (Hungry, Angry, Loney, Tired)
What is... it’s a tool used to remind people of four of the most common stressors in recovery. While they may seem obvious, these basic needs can be easy to overlook and lead to relapse if they’re not met. Practicing HALT works as an effective warning system, reminding you to pause (halt!) and identify common triggers before picking up a drink or a drug.
Recognizing that relying too heavily on one person for emotional needs can create pressure or enmeshment is part of understanding this key boundary concept within support systems.
What is interdependence versus co-dependence?