Coping Skills
Name one healthy coping skill
Examples: deep breathing, journaling, exercise, mindfulness, grounding, talking to a support person
What is a cognitive distortion?
An inaccurate or unhelpful thinking pattern.
What does DBT stand for?
Dialectical Behavior Therapy.
Myth or Fact: You have to feel motivated before you can change your behavior.
Myth. Behavior change often comes before motivation, and motivation tends to increase with action.
Name one self-care activity.
Examples: sleep, exercise, healthy eating, hobbies, relaxation, social connection.
Deep breathing is an example of what type of relaxation?
Relaxation technique (or diaphragmatic breathing).
Which distortion involves expecting the worst possible outcome?
Catastrophizing
Name the four DBT skill modules.
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness.
Myth or Fact: Skipping meals can improve concentration and energy
Myth. Skipping meals can reduce concentration, energy, and mood, and may increase the risk of binge eating.
Why is hydration important?
Supports physical health, concentration, mood, and energy.
What coping skill helps challenge negative thoughts?
Cognitive restructuring, thought challenging, or reframing
What is all-or-nothing thinking?
Seeing situations in black-and-white or extreme terms.
What is the purpose of mindfulness in DBT?
To increase awareness of the present moment without judgment.
Myth or Fact: recovery is not linear
Fact, recovery has a lot of ups and downs
Name the four major areas of self-care.
Physical, Emotional, Social, and Spiritual (accept Mental/Psychological if taught that way).
Name three grounding techniques.
Examples: 5-4-3-2-1, body scan, holding ice, deep breathing, noticing surroundings, feet on the floor.
Which cognitive distortion assumes you know what someone else is thinking?
Mind reading.
What does the STOP skill stand for?
S–Stop, T–Take a step back, O–Observe, P–Proceed mindfully.
Myth or Fact: Hunger and fullness cues always return immediately after starting recovery.
Myth. It can take time for hunger and fullness cues to normalize, depending on the individual and stage of recovery.
What is a personal boundary?
A limit that protects a person's well-being, values, or personal space.
Which coping skill involves focusing on the present moment without judgment?
Mindfulness.
"I made one mistake, so I'm a complete failure." What distortion is this?
Labeling or overgeneralization (accept all-or-nothing thinking if explained).
Name two distress tolerance skills.
Examples: TIPP, ACCEPTS, Self-Soothing, IMPROVE the Moment, Radical Acceptance, Pros & Cons.
Myth or Fact: Recovery from an eating disorder is about more than changing eating behaviors.
Fact. Recovery also involves addressing thoughts, emotions, coping skills, relationships, body image, and overall well-being.
Why is self-care considered preventative rather than reactive?
Because regular self-care helps maintain physical and mental well-being, builds resilience, and reduces the likelihood of stress or burnout before they become overwhelming.