DBT
Coping Skills "That Actually Work"
Mindfulness
Effective Communication
Cognitive Distortions
100
TRUE or FALSE: DBT is better than CBT (Cognitive Behavioral Therapy)
FALSE; One is not better than the other.
100
TRUE or FALSE: The only coping skill that works is to "Just Breathe"
FALSE
100
TRUE or FALSE: Mindfulness means having a blank mind.
FALSE
100
TRUE OR FALSE: "I feel that you are ruining my life because you won't do this" is an appropriate example of an "I Feel" statement
FALSE
100
TRUE or FALSE: Cognitive distortions are irrational thoughts that shape how you see the world, how you feel, and how you act.
TRUE
200
DBT stands for...
Dialectical Behavioral Therapy
200
TRUE or FALSE: Your feelings are always valid
TRUE...The intensity might not be justified.
200
TRUE or FALSE: Focusing on ONE thing at a time is mindfulness.
TRUE
200
Fill in the BLANKS: Boundaries are _____ not _____ and I have to protect them.
Boundaries are NEEDS not WANTS and I have to protect them.
200
"Seeing only the worst possible outcomes of a situation" BEST describes which cognitive distortion?
Catastrophizing
300
Define what a dialectic is
Two typically opposing things can be true at the same time.
Example: "I am sad AND Happy"
300
Fill in the BLANK: "Get out of your _____ even if you hate it"
BED - Laying there all day will just help keep your brain depressed.
300
This technique is called...
Box Breathing / Square Breathing
300
Giving your full focus without planning your reply while the other person is speaking and repeating back/ summarizing key points to show you understand is...
Active Listening
300
3 ways to reframe a "should" statement
Could/Can
Would/Will
Do/Did
400
The TIPP skill stands for...
Temperature
Intensive Exercise
Paced Breathing
Progressive Muscle Relaxation
400
Unscramble this phrase:
PFGRROESS TON PNFREOECTI
PROGRESS NOT PERFECTION
400
Observing without labeling as "good" or "bad" is best described by the mindfulness practice of being...
Non-judgmental
400
There are ___(number) of fair fighting rules
9
400
"The belief that you are responsible for events outside of your control. 'My mom is always upset. She would be fine if I did more to help her.'" BEST describes which cognitive distortion?
Personalization
500
The S.T.O.P. skill stands for...
Stop
Take a Step Back
Observe
Proceed Mindfully
500
The 5 C's of Coping are...
Control
Commitment
Challenge
Connection
Confidence
500
Complete the sentence:
5 Things you can...
4 Things you can...
3 Things you can...
2 Things you can...
1 Thing you can...
5 Things you can...SEE
4 Things you can...FEEL
3 Things you can...HEAR
2 Things you can...SMELL
1 Thing you can...TASTE
500
DEAR MAN stands for...
Describe
Express
Assert
Reinforce
(be) Mindful
Appear Confident
Negotiate
500
Name at least 8 cognitive distortions in under 1 minute
Magnification and minimization
Catastrophizing
Overgeneralization
Magical thinking
Personalization
Jumping to conclusions
Mind reading
Fortune telling
Emotional reasoning
Disqualifying the positive
“Should” statements
All-or-nothing thinking: Thinking in absolutes such as “always,” “never,” or “every.” “I never do a good enough job on anything.”