Coping Skills
Interpersonal & Behavioral
Therapeutic Styles
Health and Wellness
The Self
100
What is an affirmation? Give an example.
Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts.
I am resilient and brave.
I am doing my best and that is enough.
100
What is an "I" statement and how is it used?
I statements help you communicate your concerns, feelings and needs without blaming others or sounding threatening.
"I fell ___ when ___ because ____."
This is used to help get your point across without causing the listening to shut down.
100
Double Jeopardy!! What are the three parts that make up CBT?
100
What is a holistic form of treatment that acts as an effective and all-natural anti-depressant if done regularly?
Exercise or Mindful Movement
100
What are three strengths you would use to describe yourself and why?
FREE POINTS! Because you are amazing and should value yourself and all the hard work you put in <3
200
Double Jeopardy!! What is the practice in which we acknowledge the present and experience a sense of happiness and thankfulness?
Gratitude
200
What is the name of the communication style that means expressing your point of view in a way that is clear and direct, while still respecting others.
Assertiveness
200
What are three examples of expressive arts therapy?
Double jeopardy if you can name a group that we did that incorporated expressive arts.
Creative art therapies include dance, music, writing, drawing, crafts, and acting.
Groups: Bead Group, Narrative Road Map, Self-Safari
200
What is mindfulness? Describe a practice and how to use it.
Mindfulness is a state in which you focus on being intensely aware of what you're sensing and feeling in the moment without interpretation or judgment.
Practices Include: Meditation, Guided Imagery, Journaling, Leaves on a Stream, Body Scanning
200
What is self-care? Give two examples.
Self-care is anything you do to take care of yourself physically, mentally, and emotionally well.
300
What is the practice of behavioral activation supposed to do?
Behavioral activation encourages people to engage in activities that elicit feelings of pleasure and/or achievement. The goal is to create an action plan by introducing 1-3 activities per week and rating their feelings of depression, pleasure, and achievement before and after said activities.
300
What are 3 interventions one can utilize to overcome procrastination?
Worst-First, Using Momentum, 5-Minute Rule, Set Time Limits, Prime Time, Prime Place, Remember-Then-Do, Reminders, Visualize, Planned Rewards
300
What is the DBT Wise Mind and how is it useful?
The "Wise Mind" is about being aware of your emotions AND logical reasoning. This practice tries to integrate rational thought processes and emotional responses to create the "wise mind." This is useful in making better decisions and cultivating more self-awareness.
300
Double Jeopardy!! What are three strategies you can do to improve sleep hygiene?
Sleep scheduling (same wake and bedtime), limiting caffeine intake, cold or cool environment, keeping the room dark, limiting screen time before bed, using sensory modulation tools (white noise, aromatherapy), have a consistent nighttime routine
300
What are the primary emotions in the feelings wheel?
Happy, Angry, Worried, Proud, Sad, Excited, Surprised, Scared
400
What is the coping skill that activates the parasympathetic nervous system (rest and digest) or deactivates the sympathetic nervous system (fight or flight)?
Deep Breathing
Why: vagus nerve connects to diaphragm, and we have voluntary control over this
400
Double Jeopardy!! What does TRIP MAP stand for and how is it used?
TRIP MAP is used as a guide to making well thought out decisions. It stands for: Think, Research, Identify, Pluses, Minuses, Action Planning, and Ponder.
400
What are the key components of a safety plan?
Warning Signs/Triggers, Coping skills, Support (social, clinical etc.), Hot Line Numbers
400
What are the body's six essential nutrients?
Macros: Carbohydrates, Fats, Proteins
Micros: Vitamins and Minerals
Water
400
What is the persistent inability to believe that one's success is deserved or has been legitimately achieved as a result of one's own efforts or skills.
Imposter Syndrome
500
Double Jeopardy!! Explain the difference between willingness vs willfulness and the practice of 1 coping skill that elicits willingness.
Willingness is about accepting what is and responding in an effective or open-minded capacity. Willfulness is trying to stubbornly control things around you often denying your reality of the situation. To practice willingness, you can engage in the mindful meditation practice utilizing half-smiling or willing hands.
500
What are two coping skills you can use to help break self-sabotaging behavior patterns?
Opposite Action & Mapping ABCs (Activating Event, Beliefs, Consequences)
500
Double Jeopardy!! What are cognitive distortions? Name at least three types of cognitive distortions.
Cognitive distortions are False or Inaccurate negative ways of thinking.
Types: Black & White, Overgeneralization, Mind Reading, Fortune Telling, Personalization, Emotional Reasoning, Catastrophizing, Disqualifying the Positive, Selective Abstraction, Labeling, Should Statements
500
What are three interventions you can utilize to eat a healthy and balanced diet?
Meal Planning, Checking the Nutrition Facts Label, Substituting Food Items, Shopping with a List, Managing Portion Sizes, Eating At Least 2/3 Macros per Meal, Increasing Protein Intake, Selective & Affordable Stores
500
What is the difference between guilt and shame?
Guilt: feeling remorse for something that you did (behavior focused)
Shame: feeling like you are a bad person (self-focused)