Introduction & Distress Tolerance
Emotional Regulation/ Thoughts, Feelings & Behaviors
Mindfulness/ Coping Skills
Personal Recovery/Acceptance & Self-Compassion/Self-Discovery
Problem Solving/Communication/Healthy Relationships
100

What are the 3 parts of the cognitive triangle?

Thoughts: Represent a person's thoughts, beliefs, and attitudes about themselves, others, and the world around them.

Feelings: Represents a person's emotions, such as sadness, anger, fear, or happiness

Behaviors: Represents a person's actions and responses to thoughts and feelings. 

100

What is one strategy you use to regulate your emotions?

FREEBIE

100
What is mindfulness?

Mindfulness is being able to stay present and aware in the current moment

100

Shout out a personal positive affirmation that you use/can use!

FREEBIE

100

What are the 4 communication types?

Assertive, Aggressive, Passive, and Passive-Aggressive

200

What are the 4 main components of DBT?

Mindfulness, Emotional Regulation, Distress Tolerance, Interpersonal Effectiveness

200

What are automatic thoughts?

Thoughts that pop in our head in response to a trigger (have little conscious thought)

200

What is square breathing?

A deep breathing technique in which you breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds

200

Why is it important to clarify your values?

It is important to be aware of your values and decide how you want your life to be to take action that matches said values

200

Name one strategy of proactive communication.

Being active rather than reactive.

Using "I" statements.

Making your purpose clear.

Making yourself vulnerable to others.

300

What are the ABC's of cognitive behavioral therapy (CBT)?

Adversity, Behavior, Consequences

300

True/False: Our thoughts impact our behaviors, but our behaviors do not impact our thoughts.

False

300

Describe 'leaves on a stream' mindfulness exercise...

Leaves on a stream is a mindfulness exercise in which you visualize placing your thoughts atop a leaf and watch as they float away down a stream. This allows you to step back and view your thoughts from afar.

300

What is an example of sensory input that is calming?

Relaxing scents (e.g. lavender)

Soft light

Rocking movements

Sweet candy


300

Describe the difference between assertive and aggressive communication styles...

Assertive communication: expressing yourself clearly and confidently, while respecting the other person

Aggressive communication: expressing yourself with anger and hostility; tends to be reactive

400

In the Kawa Model of Occupational Therapy, what does the driftwood represent?

Personal factors

400

If you are in a dissociative state, should you provide calming sensory input OR alerting sensory input?

Alerting

400

What is interoception?

Interoception (the "hidden sense") is the ability to connect body signals to emotions/needs

400

Core beliefs begin forming in ________________.

Childhood

400

FREE

FREEEEEEEE

500

What are the 3 most important components to address in occupational therapy?

Person, Environment, Occupation

500

What is psychological flexibility?

The ability to adapt to life's difficulties while remaining true to one's values. 

500

What is progressive muscle relaxation?

A relaxation technique where you tense up particular muscles and then relax them

500

True/False: Willingness is a feeling. 

False; willingness is a "doing". It means making a choice to experience our current state for what it is. 

500

What does each letter in DEAR MAN stand for (DBT skill)?

Describe

Express

Assert

Reinforce

Mindfulness

Appear confident

Negotiate

M
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