CBT SKILLS
What are the three components for the CBT triangle?
Thoughts, emotions (or feelings), and behaviors
What are the four modules of DBT?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
What is one benefit of using healthy coping skills?
helps you feel more relaxed, having a clear mind, creating healthy relationships, positive decision making, being in control etc.
True or false: all stress is bad.
False. 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
Yerkes Dodson example
Which state in the U.S. is only one syllable long?
Maine
What is a cognitive distortion?
An irrational or biased way of thinking.
What does TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Pared Muscle Relaxation
When does a healthy coping skill become unhealthy?
When it is done excessively and in an unhealthy way.
avoidance vs distraction
What are two things that can promote positive mental health?
Exercise, mindfulness, positive friendships, talking about your problems, having an outlet for anger and frustration, getting enough sleep, eating healthy
What do you call a group of porcupines?
A prickle
What is the process of identifying and reframing negative thought patterns into more realistic and positive thoughts.
Cognitive Restructuring
What is one way to "self-soothe" using your senses?
Listening to music, smelling something calming, or holding something soft.
What is an example of using opposite action as a coping skill?
watching funny videos when sad, listening to happy music when angry, or getting out of bed instead of isolating?
ANYTHING THAT CREATES A COMPETING EMOTION
How would you define sleep hygiene? +give examples
The habits you have that promote good sleep.
Weighing around eight pounds, this is the human body's largest organ?
The Skin
Alex believes that because they made one mistake at work, they are terrible at their job and ALWAYS mess up. This is an example of ______.
Overgeneralization
True or False: Radical acceptance does not mean approval.
True
Describe the differences between problem-focused coping and emotion-focused coping
Problem-focused coping addresses the problem causing the stress directly, such as seeking solutions or making changes to reduce the stressor. Emotion-focused coping manages the emotional response to the stressor, such as through relaxation techniques or seeking social support.
Problem-focused coping may be more effective when the stressor is controllable, while emotion-focused coping may be more appropriate when the stressor is beyond one’s control.
What should "I" statements focus on when used?
Give an example of an I statement
The facts of the situation and personal emotions.
DO NOT intentionally place blame on the other person involved in the conversation.
What was the first vegetable ever to be grown in space?
A potato
What does ANTS stand for?
Automatic Negative Thoughts
What does STOP stand for? What type of DBT skill is it?
Stop, Take a step back, Observe, Proceed mindfully
Emotional Regulation
What information is included in a safety plan?
warning signs, coping skills, distractions, supports, resources to reach out to, how to manage emotions in the triggering environment, and motivation for safety
What are personal limits or guidelines that define how individuals interact with others and protect their physical, emotional, and mental well-being.
Boundaries.
Which state raises the most turkeys in the U.S.?
Minnesota