Emotional Regulation
This DBT concept involves observing emotions without trying to change them.
Mindfulness
True or False: Stress only affects you emotionally
False
This distortion involves seeing things in black and white only.
all-or-nothing thinking
What DBT skill focuses on surviving immediate emotional crises?
Distress tolerance
This style involves clearly stating needs while respecting others.
Assertive communication
Name a healthy coping skill to regulate anger.
Deep breathing, exercise or journaling
List two long-term stress management techniques.
Exercise, therapy, adequate sleep, time management
Believing something bad will happen even without evidence.
catastrophizing
Name a distress tolerance skill used to reduce impulsive behavior when angry.
STOP (Stop, Take a step back, Observe, Proceed mindfully)
This style avoids conflict but often leads to resentment.
Passive communication
This grounding technique uses 5 senses to help regulate emotions.
5-4-3-2-1 method
This technique involves changing how you think about a stressor.
Cognitive reframing
This distortion involves blaming yourself for things outside your control.
Personalization
This acronym represents steps for accepting reality.
Radical Acceptance
This style involves expressing oneself in a forceful, sometimes intimidating, way, often at the expense of others' needs or feelings What does passive communication mean?
Aggressive communication
What is a secondary emotion?
A reaction to an emotional reaction
What is the difference between acute and chronic stress?
Acute stress is short-term and chronic stress is long-term and sustained over time
Interpreting situations based on how you feel rather than facts.
Emotional reasoning
What’s the difference between “riding the wave” and “stuffing the wave”?
Riding the wave is accepting it and allowing the emotion to pass
Surfing the wave is suppressing or avoiding the emotion
Which style of communication is the best to practice?
assertive communication style is widely considered to be the most effective. This style is direct and straightforward without being controlling or aggressive
This part of the brain is responsible for impulse control and reasoning.
Prefrontal cortex
Identify a maladaptive coping strategy and explain its long-term consequence.
a behavior or thought pattern that provides temporary relief from stress, but ultimately worsens the situation or exacerbates negative emotions
"Substance use"
Rigidly demanding things should be a certain way.
Should statements
This skill uses cold water or ice to help calm extreme emotions.
TIPP skill
It stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. By physically altering your body chemistry, TIPP can help calm down and regain a sense of control during crisis situations.
"a form of indirect aggression where negative emotions, like anger or resentment, are expressed through subtle, often nonverbal, behaviors instead of directly confronting the person or situation causing the feelings"
Passive aggressive