CBT Skills
What does CBT stand for?
Cognitive Behavioral Therapy
What does DBT stand for?
Dialectical Behavior Therapy
What is a trigger?
A person, place, feeling, situation, or other cue that can bring up an urge or increase the risk of returning to an unwanted behavior.
What does it mean to actively listen to someone?
Giving your attention, listening to understand, and avoiding interrupting or immediately judging.
Name two things you can do to take care of your physical health each day.
Try to get enough sleep, eat regularly, drink water, exercise, maintain hygiene, or take prescribed medication as directed.
What is the name for an automatic thought that assumes the worst possible outcome will happen?
Catastrophizing
What is the skill that involves noticing the present moment without judging it?
Mindfulness
The acronym HALT stands for
What is Hungry, Angry, Lonely, Tired
What is a boundary in a relationship?
A limit that communicates what you are comfortable with and helps protect your needs and well-being.
What is one benefit of having a daily routine?
It can provide structure, reduce stress, improve consistency, and make responsibilities more manageable.
“I made one mistake, so I'm a complete failure.” What thinking pattern is this?
All-or-nothing thinking (black-and-white thinking)
Name one of the five senses you can use for self-soothing when you feel overwhelmed
Sight, hearing, touch, smell, or taste
Name two healthy ways to cope with a craving or urge.
Call a support person, leave a triggering situation, use grounding techniques, exercise, distract yourself with a healthy activity, or use a recovery plan.
Someone disagrees with you, and you feel yourself getting angry. Name one healthy way to respond.
Pause, take a breath, listen to their perspective, use an I-statement, or take a break.
You have three things to do today, but you're feeling overwhelmed. What is one strategy to help you get started?
Prioritize tasks, break them into smaller steps, make a short list, or start with one manageable task.
Someone thinks, “My friend hasn't texted back. They must be mad at me.” Name one question they could ask themselves to challenge this thought.
“What evidence do I have?” or “What are some other possible explanations?”
Whats a skill or strategy you can use when experiencing anger?
STOP skill, paced breathing, taking a pause, or stepping away briefly.
What is the difference between a goal and a personal value?
A goal is something you work toward achieving; a value is a guiding principle for how you want to live.
Instead of saying, 'You never listen to me!' how could you communicate your feelings more effectively?
Use an I-statement, such as 'I feel frustrated when I don't feel heard, and I'd like to talk about it.'
You planned to do a task today, but you feel unmotivated. Name one strategy that could help you follow through.
Start with five minutes, choose an enjoyable activity, schedule it, or focus on how you'll feel afterward instead of waiting for motivation.
After failing one quiz, someone thinks "I'm terrible at everything, and I'll never succeed in school." What cognitive distortion is this?
Overgeneralization
What does radical acceptance mean? Does it mean you approve of everything that happened?
Acknowledging reality as it is, look at the facts. No, acceptance does not mean approval or agreement.
Name one thing you can control and one thing you cannot control.
You can control your choices, actions, or how you respond; you cannot control other people's opinions, actions, or the past.
What is one sign of a healthy relationship?
Mutual respect, trust, honest communication, support, or healthy boundaries.
You have a stressful week coming up with appointments, chores, and responsibilities. Name two ways to plan ahead and reduce your stress.
Use a calendar, prepare meals or clothes ahead of time, break tasks into smaller steps, schedule breaks, or ask for support.