Therapy Tools
What technique helps you reconnect with the present moment by identifying 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste?
The 5-4-3-2-1 grounding technique.
What is one important piece of information you should bring to a doctor's appointment?
Photo ID, insurance information, medication list, or a list of concerns/questions.
What should you do before putting clothes in the washing machine to avoid accidentally washing or damaging personal items?
Check all pockets.
Name one habit that can support better sleep.
Keeping a consistent sleep schedule, turning off your phone an hour before bed, or creating a calming bedtime routine.
You're running late to work. What is an appropriate first step?
Notifying your supervisor/boss as soon as possible and provide a realistic update.
What is the difference between a coping skill and an avoidance behavior?
Coping skill helps manage or respond to distress, while avoidance can provide temporary relief and maintain the problem over time.
What is the difference between a debit card and a credit card?
A debit card generally uses money from your bank account, while a credit card allows you to borrow money that must be repaid.
How long can most perishable foods safely sit at room temperature before they need refridgeration?
No more than 2 hours, or 1 hour if above 90 degrees.
What is one healthy habit that can help reduce stress at the beginning or end of the day?
Journaling, stretching, mindfulness, creating a relaxing routine, etc.
Your roommate keeps leaving dirty dishes in the sink. What's one constructive way to address it?
Choose a calm time to discuss the issue and agree on shared responibilities.
In DBT, what does the acronym STOP stand for?
Stop, Take a step back, Observe, and Proceed mindfully.
You're moving into your first apartment. Besides rent, name four expenses you should consider when creating your budget?
Utilities (gas/electric), internet, renter's insurance, moving costs, groceries, or household supplies.
Your shower drain is clogged with hair. What household tool could help remove the blockage?
A drain snake.
What is one reason relying on motivation alone can make it difficult to maintain a health habit?
Motivation fluctuates, while routines and enviornmental cues can help support consistency.
A friend is upset because you declined an invitation. How can you maintain your boundary while being respectful of their feelings?
Acknowledge their disappointment while calmly communicating your decision without feeling obligated to change it.
You're feeling overwhelmed by a long list of responsibilities and don't know where to start. What is a strategy that could help you break the situation into manageable steps?
Structured problem-solving, breaking tasks into smaller steps, or behavioral activation.
Your car breaks down unexpectedly, and you rely on it to get to work. What are two steps that you could take?
Arrange alternative transportation, notify employer, and explore repair options.
What should you do if you notice mold repeatedly growing in your bathroom?
Address mositure and ventilation, clean areas safely when appropriate, and report any persistent or extensive growth.
What might help if you repeatedly skip meals because you're busy?
Making a meal/snack plan, setting reminders to eat, or meal prepping.
You have three important tasks and can't complete all of them today. How do you decide where to start?
Consider urgency, importance, deadlines, and potential consequences of delaying a task.
A friend hasn't responded to your text and you immediately think, 'They're ignoring me because they don't like me." What CBT technique might help you examine this thought?
Cognitive restructuring: examine the evidence, identify assumptions, and consider alternative explanations.
You're offered a new job. Besides hourly pay or salary, what are two important things to consider before accepting?
Schedule, commute, benefits, work enviornment, job responsibilities, or oppurtunity for growth.
You accidentally start a small cooking fire in a pan. What is the safest way to response?
If safe, turn off the heat and cover the pan with a metal lid or baking sheet. Never put water on a grease fire. Evacuate and call emergency services if the fire cannot be contained safely.
What is habit stacking?
Connecting a new habit to something you already do regularly.
You have $150 left until payday. Your phone bill is $60, groceries will cost $50, and friends invite you to a $70 event. How could you approach this decision?
Prioritize necessary expenses first, leaving $40. Consider an affordable alternative to the event.