Coping Skills
Engaging in an activity that takes your mind off of what is causing distress
Distraction/Pivoting
Focusing on one part of the situation and ignoring the rest. AKA "tunnel vision"
Mental Filter
Quality of being thankful; readiness to show appreciation and to return kindness
Gratitude
Increased heart rate, intense feelings of unfounded fear, can cause hyper awareness of self and surroundings
Anxiety
What does DBT stand for
Dialectical Behavioral Therapy
Writing down thoughts and feelings to better understand and express oneself
Journaling
Assuming you know what someone else is thinking or trying to make predictions about what is going to happen
Jumping to Conclusions
Writing down what you are grateful for
Gratitude journal
Causes low motivation, low energy, and increased negative feelings such as sadness
Depression
Name one of the main modules DBT is based on
Any of the following are accepted: Emotional regulation, distress tolerance, mindfulness, interpersonal effectiveness
Walking, running, and going to the gym
Physical Exercise
Viewing a problem as something bigger or more serious than it actually is
Catastrophising
"I have to" versus "I get to"
Increasing gratitude by shifting perspective
Usually manifests as easily distracted and hyperactive
ADHD
Accepting things we cannot change no matter our feelings about it
Radical acceptance
Engaging in activities you enjoy, listening to your favorite music, doing something nice for yourself
Self-care
Taking one instance of something and applying it to everything
Overgeneralization
Daily reflection
Oscillating between episodes of mania and depression
What is the 5-4-3-2-1 strategy
Naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
Positive statements that are repeated to combat negative thinking and encourage oneself
Affirmations
Basing your view of situations or yourself on what you're are feeling
Emotional Reasoning
Taking time to look at what you want to be more grateful for
Observing the good
Hyperfixation on certain things and using rituals to alleviate anxiety
OCD
Wise Mind