CBT
Anger spikes after interpreting someone’s silence as rejection. What CBT concept explains this link?
Thoughts influence emotions
Accurately and clearly naming emotions is important for what DBT module/skill?
(I feel resentment vs I feel bad)
Emotion Regulation
Making room for anxiety instead of trying to eliminate it reflects which ACT skill?
Acceptance
Precisely identifying emotions and labeling what you are feeling supports what skill?
Emotion Regulation
True or False: The goal of ACT is to change your thoughts
False - the goal is to change your relationship to your thoughts but not change the thoughts themselves
Feeling jealous and assuming it means your partner must be untrustworthy reflects which distortion?
Emotional reasoning
The goal of distress tolerance is to _________
Survive the crisis without making things worse!
Get through the distress without making things worse!
In ACT, long-term direction is guided by this, rather than short-term emotional relief.
Values
This provides immediate, temporary relief but often leads to increased anxiety/issues in the long run.
Avoidance
“My anxiety is screaming at me not to go, so I shouldn’t” is what type of thought? What are alternative skills that can be used in this situation?
Thought: Emotional Reasoning
Skills: Opposite action, check the facts, exposures/experiments, defusion
Others?
Avoiding situations that trigger anxiety provides short-term relief but strengthens what long-term pattern?
Avoidance
(Anxiety is maintained through avoidance)
When anger doesn’t fit the facts of the situation at hand, which DBT emotion regulation skill can be used?
Opposite Action
What ACT process helps loosen the grip of thoughts that amplify emotions like fear or jealousy?
Cognitive Defusion
What coping strategy helps shift attention without changing the situation?
Distraction/grounding exercises
Someone uses distraction every time anger or anxiety arises and reports feeling better in the moment but increasingly stuck over time.
What can help determine whether this coping skill is helping or harming recovery?
Short vs long-term pros and cons and behavior chain analysis
Is this moving me towards or away from my values?
Intentionally testing the belief “If I speak up, people will judge me” by sharing one opinion in a meeting is an example of what CBT strategy?
Behavioral experiments
This DBT skill allows emotions to rise and fall without impulsive action.
Distress Tolerance/Urge Surfing
Noticing anxiety rise and choosing to continue a valued activity without trying to reduce the anxiety reflects which ACT process?
Willingness/Acceptance
When someone changes their surroundings, makes adjustments to their daily routine, and alters their environment to support healthy, recovery-focused decisions, they are using this broader coping strategy.
Environmental Engineering
“If I accept my fear, that means I’m okay with it controlling my life.”
What is the key misconception, and what is the accurate correction?
Misconception: Acceptance equals approval or giving up
Correction: Acceptance allows choice and reduces struggle
Why can changing behavior first reduce emotions like depression or anxiety?
Behavioral Activation -> Emotions often follow actions
Schedule a small, rewarding activity like going to see a movie one evening to break cycles of depression, avoidance, and/or isolation
What DBT skill helps determine the prompting event of an emotion, your interpretations of the event, and how intensely the emotion should be felt?
Check the Facts
How does ACT define emotional “success”?
Acting in alignment with values/pursuing a values-driven life
not feeling better or the absence of distress or "monsters"
Why might relying exclusively on distraction limit emotional growth?
Prevents processing and learning emotional tolerance
A person feels anxiety, shame, jealousy, and anger — yet no longer avoids relationships, work, or vulnerability.
From an ACT perspective/framework, what has changed at the deepest level?
Their relationship to internal experiences / psychological flexibility