Emotions & Mental Health
What emotion involves excessive worry, nervousness, or fear about situations that may happen in the future?
Anxiety
What four techniques make up the DBT distress-tolerance skill known as TIPP?
Temperature change, Intense exercise, Paced breathing, and Paired muscle relaxation.
What is the term for negative or inaccurate thinking patterns that influence how we feel and behave?
Cognitive distortions
What do we call the personal limits we establish to protect our physical, mental, and emotional well-being?
Boundaries.
What do we call situations, people, places, thoughts, or emotions that increase someone's desire to use substances or engage in unhealthy behaviors?
Triggers
What is the term for being able to recognize, identify, and understand your emotions?
Emotional awareness
What coping technique involves slowly breathing in and out to calm your nervous system and reduce stress?
Deep breathing
What cognitive distortion occurs when someone automatically expects the worst possible outcome?
Catastrophizing.
What communication style allows someone to express their feelings, needs, and opinions respectfully without being passive or aggressive?
Assertive communication.
What do we call a trusted individual who provides encouragement, accountability, and guidance during someone's recovery journey?
A sponsor, mentor, or sober support person.
What mental health condition may cause persistent sadness, loss of motivation, low energy, changes in sleep, and difficulty enjoying activities?
Depression
What grounding exercise uses your five senses by identifying five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste?
The 5-4-3-2-1 grounding technique.
What thinking pattern causes someone to see a situation as completely good or completely bad, without recognizing anything in between?
All-or-nothing thinking (black-and-white thinking)
What communication skill involves fully concentrating on another person, avoiding interruptions, and demonstrating that you understand what they are saying?
Active listening
What does the acronym SMART stand for when developing realistic treatment and recovery goals?
Specific, Measurable, Achievable, Relevant, and Time-bound.
What is the ability to manage intense emotions and respond appropriately rather than reacting impulsively?
Emotional regulation
What practice involves focusing your attention on the present moment without judging your thoughts or feelings?
Mindfulness
What CBT technique helps someone challenge negative thoughts and replace them with more realistic and balanced ones?
Cognitive restructuring.
What unhealthy relationship pattern involves becoming overly responsible for another person's feelings, decisions, or behaviors while neglecting your own needs?
Codependency.
What written strategy helps someone recognize warning signs, identify coping skills, establish support contacts, and develop actions to reduce their risk of returning to substance use?
A relapse prevention plan.
What psychological characteristic describes someone's ability to recover, adapt, and continue moving forward after experiencing adversity, trauma, or significant stress?
Resilience.
In DBT, what does the acronym STOP stand for?
Stop, Take a step back, Observe, and Proceed mindfully.
What cognitive distortion occurs when someone assumes they know what another person is thinking without having sufficient evidence?
Mind reading.
What interpersonal skill involves acknowledging and accepting another person's feelings as understandable, even when you disagree with their behavior or perspective?
Emotional validation.
What psychological practice involves treating yourself with kindness, recognizing that setbacks are part of being human, and avoiding excessive self-criticism when facing difficulties?
Self-compassion