Self Care
Emotional well-being is also known as
What is mental health
Name the different types of boundaries (4)
Porous, Flexible, Rigid, Healthy
What does DBT stand for?
What is dialectical behavioral therapy
What does CBT stand for?
Cognitive Behavioral Therapy
What does ACT stand for?
Acceptance and Commitment Therapy
What are the two components of self compassion?
What is: self-care and universality (common experiences with those around you)
Setting boundaries effectively often requires learning to say this, which allows you to protect your time and energy without guilt
What is "no"
This DBT strategy involves acting differently to one's initial impulse or urge, such as calming down while feeling anger, in order to change the emotional experience
What is opposite action
Name 5 cognitive distortion types
All or nothing thinking
Should statements
Minimizing / Maximizing
Catastophizing
etc
Name 2 defusion techniques
What is ____ (multiple answers are valid)
What are some components of body awareness?
Listening to your body's signals (hunger, fatigue, sleep, stress, etc); other answers are valid
What is "people pleasing"
This DBT technique involves techniques like breathing, mindfulness, comforting thoughts, and creating safe/secure somatic experiences, to calm oneself during intense emotional distress
What is self-soothing
This involves identifying and challenging irrational or distorted patterns of thinking and replacing them with more realistic or balanced ones.
What is Cognitive restructuring/reframing
A key different between ACT and other modalities (like CBT), is that ACT places a stronger emphasis on ___ rather than trying to change or eliminate distressing thoughts.
What is acceptance
What is the concept that integrates both emotion and logic? How can one utilize this concept?
Wise Mind
Describe any differences and/or similarities of: boundaries and walls
What is ____ (many answers valid)
Describe the parts of a "S.M.A.R.T." goal and apply it to a situation/goal in your life
What is Specific, Measurable, Attainable, Realistic, Timely;
This principle in CBT shows the connection between thoughts, emotions, and behaviors; recognizing that changing one can impact or influence the others.
What is the CBT triangle
ACT is based on the idea that mental distress doesn't come from the events themselves, but from our relationship with these events. This idea is part of a broader concept in ACT called ____.
What is psychological flexibility
This practice involves focusing on what is within your control and letting go of things that are outside of your control to reduce stress
What is acceptance
Name and describe as many types of boundaries as you can (example: physical)
What is physical (space), personal (limits we set for ourselves in different areas of life), emotional (determining what kind of emotional support we can offer others/emotional energy), time (establishing limits on time/energy dedicated to others), financial (how financial resources are managed between others), intellectual (respecting differences in viewpoints and ability to express ideas without fear of ridicule), social (energy spent on social interactions), relationship (closeness allowed in romantic, familial, or personal relationships), workplace (balance personal and professional life)
Identify and describe the 4 DBT core principles
Mindfulness, Emotion Regulation, Distress Tolerance, and Interpersonal Effectiveness
This CBT technique involves the person testing out their negative thoughts by experimenting with real-life situations, seeing if their predictions come true
What is a behavioral experiment
Identify and describe the 6 core ACT processes
Acceptance, Committed Action, Self as Context, Values, Mindfulness, and Defusion