Thoughts & Facts
True or False: Just because a thought feels convincing does not necessarily mean it is accurate.
True
True or False: You can make progress even when you don’t feel motivated.
True.
Action does not always require motivation first.
Action
What matters more when figuring out who you are today: what you used to do or what you consistently do now?
What you consistently do now
What painting is hanging over the coffee machine?
The moon
You walk into a room and think, “Everyone here is judging me.” What cognitive distortion are you using?
Mind-Reading
What does delayed gratification mean?
Choosing to wait for a later benefit instead of taking a smaller or immediate reward
True or False: Forgiving someone means you have to allow them back into your life in the same way as before.
False
In DBT, what skill asks you to do the opposite of an emotion-driven urge when that emotion doesn’t fit the facts or acting on it would be ineffective?
Opposite Action
True or False: There are 33 plants in the building
True
an automatic, biased, or inaccurate pattern of thinking that can affect how we interpret ourselves, other people, or situations.
What am I?
Cognitive Distortion
recognizing when you need support, guidance, information, or assistance and communicating that need to another person rather than trying to manage everything on your own
What is this?
Asking for help
clear limit you set to protect your emotional, physical, and mental well-being while allowing healthy connection
What is this?
Boundary
What DBT concept means recognizing reality as it is, even when you don’t like, approve of, or agree with it?
Radical Acceptance
What is the name of Ro's cow status in her office?
Seamus
You think, “If I don’t do this perfectly, there’s no point in doing it at all.” What thinking pattern is this?
All-or-Nothing
What is the difference between planning and trying to control the future?
Planning focuses on actions you can take; control focuses on trying to guarantee an outcome you cannot fully control
What are at least TWO signs of co-dependency?
People-pleasing, extreme care-taking, weak boundaries, self worth tied to others, enabling/ being enabled
You’re extremely angry and want to send a text you may regret. What DBT skill could help you pause before acting impulsively?
STOP — Stop, Take a step back, Observe, Proceed mindfully
Name 2 benefits of a sound meditation
Reduces stress and anxiety
Improves sleep quality:
Enhances mood:
Increases mental focus
Relieves physical tension:
Looking at a situation from a different, more balanced perspective by considering other possible interpretations instead of automatically accepting the first thought as fact
What am I doing?
Allowing to reframe a thought
Riddle:
I can be uncomfortable without being wrong.
I often happen slowly, even when you want me quickly.
You may not notice me day to day, but over time I become easier to see.
What am I?
Growth
Name all Four Agreements
Be impeccable with your word:
Don't take anything personally
Don't make assumptions:
Always do your best:
DBT asks us to find balance between the ______ mind and the _________ mind.
Emotional & Wise
This staff member can do 32 push ups in 90 seconds
Trick Question: we have no upper body strength