DBT
The state of mind that integrates both emotional mind and reasonable mind
Wise Mind
People can learn and implement coping skills to relieve their symptoms.
True
What are the three components for the CBT triangle?
Thoughts, emotions (or feelings), and behaviors
Gradually facing fears is called what?
Exposure Therapy
What does "www" stand for in a website's URL?
World Wide Web
The DBT skill that includes treating physical illness, balancing eating, avoiding mood altering substances, balancing sleep and getting exercise
PLEASE skill
All stress is bad.
Some stress can be motivating and is a natural reaction your body has to certain events. It can sometimes give us an "extra push". When stress becomes too much to handle, that might be an indication to start making some positive mental health changes.
Name 3 examples of a cognitive distortion
Catastrophizing, black-and-white thinking, mind reading, overgeneralizing, personalization, jumping to conclusions, should statements, magnification/minimization, labeling or mislabeling
Name 3 ways to self soothe
Self soothe kit, 54321 method, breathwork, soothing imagery, listening to music, etc!
Which animal cannot move their eyeballs?
Owls
A distress tolerance skill that helps us slow down and proceed mindfully.
STOP skill
How you feel now is how you'll always feel.
False! How you feel can change day by day, hour by hour, etc.
Thought or feeling?
I am so ashamed that I said something mean to my friend.
Feeling
When should you use your safety plan?
You should use your safety plan as soon as you notice your personal warning signs that a crisis is escalating, such as overwhelming stress, negative thought cycles, or suicidal urges. The goal is to use the plan proactively before you reach an unmanageable crisis point.
What number planet is earth from the sun?
3rd
DBT emphasizes this concept, the idea that two seemingly contradictory things can both be true.
dialectics
Mental health problems are always obvious and easy to recognize.
False
What does GRAPES stand for?
Gentle with Self. Relaxation. Accomplishment. Pleasure. Exercise. Social.
What are consequences of using unhealthy coping skills?
You can get in trouble, you can feel like everything is crashing down on you, which is overwhelming, you can hurt people and lose friendships, etc.
What is the tiny piece at the end of a shoelace called?
Aglet
When you use DBT skills, you are trying to stay in control of your what?
your actions
Feeling anxious before a big test or presentation is a sign of a serious anxiety disorder.
False
CBT is a cycle. Explain how thoughts can worsen if we don't make changes.
If we have negative thoughts, that leads to intense emotions and behaviors. This spiral can worsen the longer it goes on!
How can you unlearn unhealthy coping skills?
Learn and practice healthy replacements, paying attention to what your body is telling you, etc
How many seconds are there in an HOUR?
3600 sec