D B T
The DBT acronym "STOP" reminds you to pause before reacting. What does the "O" stand for?
Observe
CBT teaches that our thoughts, feelings, and ________ all influence one another.
Behaviors
Name one healthy coping skill someone could use when feeling stressed.
Examples include walking, journaling, talking to a trusted person, exercising, drawing, listening to music, or deep breathing, and others.
True or False: Everyone experiences stress at some point in life.
True
This vitamin, produced through sunlight exposure, supports both physical and mental health.
Vitamin D
This DBT skill helps you get through a crisis without making the situation worse.
Distress Tolerance.
This CBT skill involves identifying and challenging unhelpful or inaccurate thoughts.
Cognitive Restructuring (or Reframing)
This grounding technique asks you to identify five things you see, four you feel, three you hear, two you smell, and one you taste.
5-4-3-2-1 Grounding Technique
This hormone, often called the "stress hormone," is released during stressful situations.
Cortisol
Spending time outdoors has been shown to commonly reduce feelings of stress and improve ________.
Mood
This DBT skill (and 1 out of the 4 pillars) teaches you to pay attention to the present moment without judging it.
Mindfulness
Believing that one mistake means you'll never succeed again is an example of this cognitive distortion.
Overgeneralization (Catastrophizing is also acceptable).
Taking slow, deep breaths can help activate this part of the nervous system that promotes relaxation.
Parasympathetic Nervous System
Name two warning signs that someone may be experiencing burnout.
Examples include emotional exhaustion, decreased motivation, irritability, trouble concentrating, cynicism, physical fatigue, or feeling overwhelmed.
What is the Japanese practice of immersing yourself in a forest environment for relaxation and well-being called? The answer is not "Earthing".
Forest Bathing (Shinrin-yoku)
This DBT interpersonal effectiveness skill helps you ask for what you need while maintaining self-respect and relationships.
DEAR MAN
Assuming you know what someone else is thinking without evidence is which cognitive distortion?
Mind Reading
Setting healthy boundaries helps protect your emotional well-being by allowing you to clearly communicate your ________.
limits or needs
Name 2 of the 3 different parts in Internal Family Systems Therapy?
Managers
Firefighters
Exiles
Name two evidence-based mental health benefits associated with spending regular time in natural environments.
Examples include reduced stress, improved mood, decreased anxiety, increased attention, better sleep, enhanced emotional well-being, or improved concentration.
This DBT concept refers to holding two seemingly opposite ideas at the same time, such as accepting yourself while working toward change.
Dialectics
In CBT, a thought record is used primarily to identify automatic thoughts, examine evidence, and develop what type of thought?
Balanced (Alternative) Thought
Explain the difference between problem-focused coping and emotion-focused coping.
Problem-focused coping addresses the source of stress, while emotion-focused coping helps manage emotional responses to the stressor.
What does S.M.A.R.T in Smart Goals stand for?
Specific
Measurable
Achievable (or Attainable)
Realistic (or Relevant)
Timely or Time Sensitive
Name the airborne antimicrobial compounds that trees and plants naturally release to protect themselves from insects, fungi, and bacteria.
When inhaled, these chemicals stimulate human physiology. They can lower cortisol and blood pressure and have natural anti-inflammatory and anti-stress effects.
Phytoncides