Emotion Regulation
When depression tells you to isolate, this DBT skill suggests doing the opposite.
What is Opposite Action?
This state balances emotion and logic.
What is Wise Mind?
A person says, "I failed once, so I'll never succeed." What CBT strategy would challenge that belief?
What is Cognitive Restructuring (or Thought Challenging)?
The "T" in TIPP involves rapidly altering this thing to reduce emotional intensity.
What is Temperature?
You assume your friend is upset with you because they haven't responded to your text in two hours.
What is mind reading?
Getting adequate sleep, eating well, and exercising are part of reducing vulnerability through this skill.
What is PLEASE?
Observing thoughts without judging them as good or bad is an example of this.
What is Mindfulness?
A client avoids social situations due to anxiety. CBT often recommends gradually facing feared situations through this technique.
What is Exposure?
This skill encourages focusing on surviving a crisis without making it worse.
What is Distress Tolerance?
After making one mistake at work, you decide you're terrible at your job.
Answer: What is overgeneralization?
An emotion regulation skill that helps people build positive experiences and increase enjoyable activities.
What is Accumulating Positive Experiences?
The three "What" skills are Observe, Describe, and _____.
Answer: What is Participate?
Before an important interview, you imagine obstacles and plan how you'll handle them. This DBT skill is called:
What is Cope Ahead?
Holding ice, splashing cold water on your face, or using a cold pack are examples of this skill.
What is TIPP?
You believe that if your presentation isn't perfect, it is a complete failure.
What is all-or-nothing thinking?
You feel unjustified guilt and choose to apologize only after checking the facts. This reflects using this DBT skill.
What is Checking the Facts?
This type of mind is driven primarily by feelings and impulses.
What is Emotion Mind?
You notice the thought, "Everyone is judging me," and ask whether that thought is a fact or an assumption.
What is Reality Testing?
This skill involves distracting yourself with Activities, Contributions, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations.
What is ACCEPTS?
You ignore ten compliments but focus on one criticism.
What is mental filtering (or discounting the positive)?
You feel anxious about attending a social event and choose to attend anyway because avoidance will strengthen the fear.
What is gradual exposure?
This mindfulness technique involves focusing attention on the present moment instead of worrying about the future or dwelling on the past.
What is Observe (or mindfulness of the present moment)?
A participant identifies a distorted thought, checks the facts, develops a balanced replacement thought, and changes their behavior. This demonstrates the core CBT process known as:
What is Cognitive Restructuring?
You have an intense urge to send an angry text, but instead wait, breathe, and let the urge rise and fall naturally.
What is Urge Surfing?
You think, "If I don't get this promotion, my career is ruined."
What is catastrophizing?