Coping Skills
This grounding technique asks you to identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
What is the 5-4-3-2-1 technique?
What type of self-care involves taking care of your body's basic needs, such as sleep, nutrition, exercise, and hygiene?
What is physical self-care?
This is built when people consistently follow through on their words, respect boundaries, and demonstrate reliability over time.
What is trust?
A person wants to address a problem with a friend without blaming or accusing them. Which type of statement focuses on the speaker’s own feelings and needs?
What is an I statement?
A state of mind where you are thankful and taking notice of the good things in your life rather than the bad.
What is gratitude?
This coping technique involves identifying an unhelpful thought, examining whether it is accurate or helpful, and replacing it with a more balanced perspective.
What is cognitive reframing?
A state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress.
What is burnout?
Someone tells a coworker, “I’m not comfortable with people standing this close to me. Please give me some space.” What type of boundary is being communicated?
What is a physical boundary?
A person disagrees with someone but stays quiet because they don't want to cause conflict. They go along with the other person's decision even though they don't actually want to. What communication style are they demonstrating?
What is passive communication?
The Acronym HALT stands for what?
What is Hungry, Angry, Lonely, and Tired?
The ability to manage emotional discomfort without immediately trying to escape, avoid, or act on it is known as what?
What is distress tolerance?
What approach to wellness focuses on treating the whole person by considering physical, emotional, mental, social, and spiritual aspects of well-being?
What is holistic healing?
A person becomes so focused on managing another person's emotions, mental health struggles, or problems that they begin neglecting their own needs and boundaries. What is this relationship dynamic commonly called?
What is co-dependency?
What communication technique involves first acknowledging the other person’s feelings or perspective before expressing your own point of view?
What is validation?
What cognitive distortion involves viewing situations in extreme, black-and-white terms, with little room for anything in between?
What is all-or-nothing thinking?
What does the DBT distress-tolerance acronym TIPP stand for?
What is Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation?
What does WRAP stand for?
What is Wellness Recovery Action Plan?
These boundaries are too strict or inflexible. The person may keep others at a distance, avoid vulnerability, refuse help, or be unwilling to compromise.
The three common types of communication styles are what?
What is passive, aggressive, and assertive communication?
What are the five stages of grief in order?
What is Denial, Anger, Bargaining, Depression, and Acceptance?
What does the acronym SMART stand for when creating an effective goal?
What is Specific, Measurable, Attainable, Relevant, and Time-Bound?
There are eight different areas of self-care - name six of them.
What is Physical, Emotional, Mental, Social, Environmental, Spiritual, Financial, and Professional?
These boundaries are too loose or unclear. The person may have difficulty saying no, overshare personal information, take responsibility for other people's feelings, or allow others to cross their limits.
What are porous boundaries?
What does the acronym DEARMAN stand for?
What is Describe, Express, Assert, Reinforce, Mindful, Appear Confident, and Negotiate?
A person encounters a perceived threat and their body instinctively prepares to confront the danger, escape it, or become immobilized. What are these three instinctive responses?
What is fight, flight, and freeze?