CBT
What are thoughts, feelings, and behaviors.
Name the three states of mind
What are emotion, logical, and wise mind
The self soothe skills
What is touch, taste, smell, sound and sight?
The first toy to be advertised on television
Mr. Potato Head
A DBT skill to communicate what you want.
What is DEAR MAN skill?
The three most common unhelpful coping skills
What are Isolation, Avoidance, and Rumination?
Trying something new, practicing, giving yourself credit
What is gaining mastery
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?
What is the PLEASE skill?
The most used (modern, ish) song in movies
What is "U Can't Touch This" by MC Hammer.
(Follwed by "Under Pressure"- Queen and David Bowie and "Push it"- Salt-N-Pepa)
FAST stands for
What is be Fair, no Apologies, Stick to values, and be Truthful.
Name 3 bad emotions.
Trick question! While emotions can be negative or positive, there is no good or bad emotion. It is how we act on those emotions that can be good or bad.
The complete and total acceptance of reality
What is radical acceptance
HOW skill
What is being non-judgmental, mindful of the moment, and to focus on the desired outcome for each situation?
(Non- Judgemental, Effective, One mindful)
Examples include labeling, mind reading, catastrophizing.
What are cognitive distortions
GIVE stands for
What is be Gentle, show Interest, Validate and use and Easy manner.
A coping skill you can use when making a decision to weigh upsides and downsides.
What is a pros and cons list?
Why we want to build a distress tolerance
What is learning to handle discomfort and pain as they are unavoidable and part of life.
pain + non-acceptance = suffering
pain + acceptance = ordinary pain
The self soothe skills
What is touch, taste, smell, sound and sight?
How many bones do sharks have?
What is none?
How we choose what we let in and what we keep out.
What are boundaries ?
5 CBT cognitive distortions
I don't have space to write them all...
(Ill judge these)
The end goal of the IMPROVE skill
What is replacing an immediate event that has caused negative emotions with a positive act
A skill to use that helps quickly regulate body chemistry and reduce symptoms of overwhelm
what is the TIPP skill
(Temperature, intense exercise, paced breathing, paired muscle relaxation)
The only edible food that never goes bad
What is honey ?
DEARMAN stands for
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate