Name! That! Cognitive Distortion!!!!
*Did not get an A on an exam*
"I failed"
All or Nothing (Black/White)
*Did not get an A on an exam*
"I failed"
I did not do as well as I wanted to
I am disappointed in the grade I received
I will do what I can to prepare myself better in the future
What skill involves observing the present moment without judgment?
Mindfulness
What grounding technique involves using your senses to identify things around you?
5-4-3-2-1 Grounding
People with depression are always visibly sad.
False
*In response to relapsing*
"I will never be sober"
All or Nothing (Black/White)
*In response to relapsing*
"I will never be sober"
I am disappointed in myself for relapsing
I was sober once, I can do it again
2 steps forward, 1 step back
I will hold myself accountable, but forgive myself at the same time
What DBT skill helps you come to terms with what is happening rather than fight what you cannot change?
Radical Acceptance
This technique begins with R and involves identifying an unhelpful thought and developing a more balanced alternative.
Reframing
Everyone experiences stress at some point in their life.
True
I shouldn't feel sad because other people have it worse
Should Statements / Minimizing
I shouldn't feel sad because other people have it worse
I am allowed to feel
I recognize other people have their own struggles, and that their problems do not undermine, nor mine theirs.
Our problems are different. Not more or less important, just different.
You are overwhelmed by a craving and remind yourself that an urge can rise and fall without you acting on it. What is this an example of?
Distress Tolerance; urge surfing
Your usual coping skill is not working, and your distress is increasing. What is your next move?
Try another skill, contact someone for support
If two people experience the same event, they will experience the same symptoms and feelings
False
My partner hasn't been texting me as often as normally --> they are mad at me
Mind Reading / personalization
My partner hasn't been texting me as often as normally --> they are mad at me
I am curious why my partner isn't texting me as often
Maybe they are busy, at work, sleeping, or trying to stay off their phone
What does DBT stand for?
*Extra 100 pts: What does it mean?
Dialectical Behavioral Therapy
Dialectical --combining two seemingly opposite ideas: Acceptance (accepting yourself and your reality as they are in the moment) and Change (working to alter unhelpful behaviors, thoughts, and emotional responses)
DBT focuses on the "gray area" and finding a middle path
What coping technique involves describing your experience using neutral, observable facts instead of emotionally charged language?
Nonjudgmental stance
Anger is always a bad or unhealthy emotion.
False — Anger is a normal emotion; how we respond to it matters.
If I have a difficult conversation with this person, they won't like me and it will ruin our relationship
Catastrophizing / Mind-reading
If I have a difficult conversation with this person, they won't like me and it will ruin our relationship
I am worried about how this person might respond to a certain conversation
I want to think carefully about how to approach this conversation
This conversation is important to me
What DBT skill involves using cold water or temperature changes to decrease intensity of emotions in a crisis?
TIPP
(Temperature, Intense exercise, Paced breathing, Paired muscle relaxation)
What is the term for intentionally doing something kind or helpful for another person as a way of improving connection and mood?
Prosocial Behavior
The goal of distress tolerance is to make every painful emotion disappear immediately.
False — It helps you endure distress safely without making the situation worse.