CBT
An effective way to reduce stress and anxiety by alternating between tensing and relaxing different muscle groups throughout the body
What is... Progressive Muscle Relaxation
Becoming aware and accepting what's happening in the present moment. A core coping skill of DBT.
What is.....Mindfulness
ACT stands for ______
What is... Acceptance Commitment Therapy
The most streamed Spotify Single is Harry Styles' _____
What is ... "Girl Crush"
CBT stands for ______
what is... Cognitive Behavioral Therapy
Type of thinking with no room for complexity or nuance. You either see things one way or another. For example: You see yourself as a total failure or total success.
What is...Black-and-white thinking or all-or-nothing thinking
Coping skill (acronym) that outlines strategies for distracting oneself from distressing emotions, giving them time to lessen in intensity, or fade away
What is.....ACCEPTS
A:Activities, C: Contributing, C: Comparisons, E: Emotions, P:Pushing Away, T: Thoughts, S: Sensations
ACT encourages people to ______ their thoughts and feelings rather than _______ with them.
What is Embrace, fighting
Scotland's national animal
What is... The Unicorn
Taking a certain perspective towards your body, meaning that you do not have to cultivate a love for your body or feel that you have to love your body every day.
What is... Body neutrality
Refers to the implicit or explicit rules/statements/thoughts we have about how we or others behave. When we break these rules, we are upset or feel guilty.
What is..."Shoulds" statements
Can take: absolute statements
"I should be____" "I need to _____"
A DBT Coping skill where you identify the emotion, check the facts, identify and describe the action urge, ask wise mind, and then _____
What is.....Opposite Action
The qualities we choose to work towards in any given moment.
What is... values
The 100 folds in a chef's hat represent 100 ways to cook _______
What is ... an egg
What is your favorite coping skill to use when you are angry?
What is... Free answer
Type of thinking where you take a single incident or point in time and use it as the sole piece of evidence for everything else (broad conclusion).
What is...Overgeneralization
Ex: if you bomb an interview then instead of brushing it off as one bad experience and trying again, you conclude that you are terrible at interviewing and will never get a job offer.
What does DEAR MAN stand for?
Bonus (+5pts): What is this skill used for?
What is.....Describe, Express, Assert, Reinforce, Mindfulness, Appear Confident, Negotiate
Bonus: Interpersonal Effectiveness (conflict resolution)
Technique intended to change how an individual reacts to their thoughts and feelings to create space between thoughts and decrease fixation/intensity
What is... Cognitive Defusion
The voices of what cartoon characters got married in real life.
What is... Mickey and Minnie Mouse
A therapeutic assignment that helps people confront their fears by teaching your brain that it can handle difficult emotions
What is.. Exposures
A coping skill to help address and reverse negative thought patterns and to learn more about what provokes automatic negative thoughts.
What is..... Dysfunctional Thought Record
We can take Negative Thought Record
Describe the three states of mind according to DBT
What is.....
Logic: Intellectual, factual, wants to know the facts of the situation, ignores emotion
Wise: valance between logic and emotion mind. Able to recognize and respect feelings while responding to them logically, living mindfully.
Emotion: makes decisions on what feels good, thinks and focuses on emotions, reactive, often opposed to logic mind, lets feelings control thoughts and behaviors, impulsive
What is the six core processes of ACT (100 points each)
What is... Acceptance, Cognitive Defusion, Being Present, Self as Context, Values, Committed Action
What is... The hashtag
Form of therapy that seeks to help people identify their values and skills by placing an emphasis on the stories that you develop and carry with you in your life. It is about giving meaning to these stories and how they influence your life and using writing to making new associations with these stories.
What is... narrative therapy