ABC Skills
What does the B in ABC stand for?
Build Mastery
True or False: Untreated physical illness, such as chronic pain, or infections can worsen anxiety and depression.
True, treating medical conditions can improve emotional well-being.
Name 2 DBT skills that help the thinking brain regain control during intense emotions
Mindfulness, Check the facts, Opposite action, TIPP, Deep breathing, Progressive muscle relaxation, WISE MIND, Grounding, STOP
**DOUBLE JEOPARDY!** (WORTH DOUBLE POINTS) What is your counselor's favorite DBT skill? Hint: You don't have to approve of reality to practice this
Radical Acceptance: fully acknowledging reality as it is in this moment even when you don't like it.
Which hormone increases in darkness and helps to regulate your sleep-wake cycle?
A. Cortisol B. Dopamine C. Serotonin D. Melatonin
D. Melatonin
What activity is the BEST example for Building Mastery?
A. Going for a relaxing walk. B. Deep breathing C. Practicing a new recipe D. Spending time with friends
D. Practicing a new recipe because you are learning and practicing a skill that increases competence and confidence.
Why are PLEASE skills an important part of emotional regulation?
A. Reduces emotional vulnerability by taking care of your body. B. Improve communication and reduce conflict C. You learn to accept painful situations D. Increase positive emotions by focusing on gratitude
Reduces emotional vulnerability by taking care of your body making it easier to manage emotions effectively.
Which part of the brain helps you to pause, think, and regulate emotions before reacting?
A. Amygdala B. Prefrontal cortex C. Cerebellum D. Brainstem
B. The prefrontal cortex helps with decision-making, impulse control, and emotional regulation.
The counselor's husband often tells her that she is "hangry", what does this mean?
A real physiological response to hunger in which low energy availability contributes to irritability, reduced patience, poorer concentration, and less effective decision-making.
How much is it generally recommended to sleep in on weekends without significantly disrupting your circadian rhythm?
A. 2 hours B. 30-60 minutes C. 60-120 minutes D. It doesn't matter as long as you get enough sleep
B. 30-60 minutes
What skill challenges this belief?
"I've been waiting until I feel motivated to start doing enjoyable things again."
A. Check the facts B. Accumulate Positive Emotions C. Radical Acceptance D. PLEASE Skills
B. Accumulate Positive Emotions
Intentionally creating enjoyable or meaningful experiences to build positive emotions over time.
Name one please skill and explain how this helps with emotional regulation.
PL-Physical Illness, E-Balanced eating, Avoid mood-altering substances, Balanced sleep, Get Exercise
Helps cope with stress, makes mood swings less likely, reduces emotional vulnerability, supports brain function.
True or False: Your brain often reacts to an imagined threat in the many of the same ways it reacts to a real one.
True: Your brain doesn't wait to determine whether the danger is real or imagined. If your vividly imagining losing your job, being judged, etc. your brain actives the same stress response- raising your heart rate, increasing muscle tension, and releasing stress hormones- even though you are physically safe.
Your counselor loves to remind patients to stop _____-ing all over themselves.
A. Comparing B. Catastrophizing C. Shoulding D. Mind-Reading
Stop shoulding all over yourself :)
Should-ing is a cognitive distortion in which we tell ourselves how we or others should think, feel, or behave. It often leads to shame, guilt, frustration, resentment, and disappointment.
True or False: As long as you get 8 hours of sleep, it doesn't matter what time you go to bed or wake up each day.
False: Your brain functions best on a consistent sleep schedule. Large changes in bedtime or wake time can disrupt your body's internal clock, even if you are getting enough total sleep.
Why should you identify your values when building long-term positive emotions?
Values guide you toward goals and actions that create a meaningful life, making positive emotions more likely over time.
Name 4 of the of the PLEASE skills.
PL- Physical Illness
E- Balanced Eating
A- Avoid mood-altering substances
S- Balanced Sleep
E- Get exercise
Neuroplasticity refers to the brains ability to:
A. Produce more neurotransmitters during periods of stress B. Permanently increase dopamine levels after learning a new skill C. Replace damaged brain cells with new neurons throughout adulthood D. Strengthen and reorganize neural pathways through repeated experiences and practice
D. Strengthen and reorganize neural pathways through repeated experiences and practice
Your counselor tells you emotional regulation doesn't start with changing your ___________- it starts with taking care of your ____________.
Emotional regulation doesn't start with changing your thoughts- it starts with taking care of your body.
What is the ideal temperature to sleep in?
A. 62-65 degrees B. 65-68 degrees C. 68-71 degrees D. 71-74 degrees
B. 65-68 degrees
As you prepare for sleep your body's core temperature naturally drops. A cool room supports this natural process helping you get better quality sleep.
A patient has court next week and is becoming increasingly anxious. Using the ABC Skills, what are two steps they do to improve their chances of coping effectively?
Visualize the situation, rehearse effective coping skills, identify supports, practice relaxation before and/or after.
True or False: 90% of the body's serotonin is produced in the gut.
True: 90-95% of the body's serotonin is made in the gut, while only 5-10% is made in the brain. The guts serotonin doesn't travel to the brain, but the gut and brain constantly communicate through the gut brain axis.
True or False: Your brain cannot tell the difference between practicing a skill in vivid detail and physically practicing it.
False- Your brain can tell the difference, but mental rehearsal activates any of the same neural networks used during physical practice. Thats why athletes, surgeons, and musicians use visualization and why DBT teaches Cope Ahead. It makes it easier to use those skills in real situations.
Your counselor says that before deciding an emotion, "fits the facts", she first considers whether the emotion is being amplified by...
A. Other peoples reactions B. An unmet physical need C. A lack of motivation D. A bad attitude
B. An unmet physical need- like being hungry, sick, exhausted, not exercising, or using substances- can make emotions feels much more intense. Thats exactly why please skills exist.
Name 3 evidence-based relaxation techniques that can help you fall asleep when your feeling tense or anxious?
Progressive muscle relaxation, Diaphragmatic (deep) breathing, guided imagery, body scan, Box breathing, mindful meditation