Coping & Crisis Skills
What are the four trauma responses often abbreviated as the 4 F’s?
What is: Fight, Flight, Freeze, Fawn
What does the “G” stand for in the GIVE skill from DBT?
A. Gofer
B. Grasp
C. Give
D. Gentle
What is: D. Gentle
What are the ABCs of emotional regulation?
A. Acclimate to your environment, Build a support network, Curb cravings
B. Assess your risks, Build legos, Cry alot
C. Accumulate positive emotions, Build mastery, Cope Ahead
D. Assist peers, Buy a jet plane, Celebrate small wins
What is: Accumulate positive emotions, Build mastery, Cope ahead
This nerve is key to calming the nervous system.
What is the Vagus Nerve?
Name the three types of boundaries.
What is: Rigid, Porous, Healthy
Name one healthy way to cope with a “freeze” response.
ACCEPTABLE ANSWERS:
What is:
Grounding techniques,
deep breathing,
focusing on the five senses,
gentle movement.
What is the FAST skill used for in DBT?
A. To shapeshift into Lightening McQueen
B. To emotionally regulate yourself
C. Practice patience and encourage healthy coping strategies
D. Maintain Self Respect and effectiveness in interpersonal situations
What is: D. Maintaining self-respect and effectiveness in interpersonal situations
What emotion is often underneath anger?
ACCEPTABLE ANSWERS: What is:
Vulnerability, such as sadness or fear
Name one way to activate your vagus nerve.
Acceptable Answers: What is:
Deep, slow diaphragmatic breathing
Cold exposure (e.g., splash cold water on your face)
Singing, humming, or chanting
Meditation or mindfulness practice
Gentle neck massage or carotid sinus massage
Yoga or gentle stretching
Laughing
Gargling
Social connection and positive touch (like hugging)
Which of the following is a sign of porous boundaries?
A) Saying "no" when needed
B) Avoiding all emotional connection
C) Oversharing personal information
D) Expressing needs clearly
What is: C, Oversharing personal info
This skill involves riding out cravings like a wave without acting on them.
A. Progression of Relapse
B. Desire Drifting
C. Craving Cruising
D. Urge Surfing
What is: C. Urge Surfing
This DBT skill is about balancing acceptance and change.
What is: Middle Path
List two benefits of regulating your emotions in early recovery.
ACCEPTABLE ANSWERS:
What is:
Increased self-awareness
Better stress management
Enhanced empathy
Improved patience and tolerance
Greater emotional resilience
Stronger interpersonal relationships
Improved focus and concentration
What does P.A.W.S. (Post-Acute Withdrawal Syndrome) commonly involve?
A) Immediate physical symptoms that last only a few hours
B) Long-lasting emotional and cognitive symptoms after quitting substances
C) Increased physical strength during early recovery
D) Improved sleep and mood immediately after stopping use
What is: B) Long-lasting emotional and cognitive symptoms after quitting substances
Someone with imposter syndrome might experience which of the following thoughts in a new job or recovery group?
A) "I don’t belong here; they’ll figure out I’m a fraud."
B) "I’m proud of how far I’ve come."
C) "I deserve this success just like anyone else."
D) "I feel confident sharing my story."
What does the acronym P.A.W.S. stand for?
What is: Post Acute Withdrawal Syndrome
What are the three goals of interpersonal effectiveness in DBT?
A. Personal effectiveness, conversational effectiveness, and self-respect effectiveness
B. Objective effectiveness, relationship effectiveness, and self-respect effectiveness
C. Emotional effectiveness, spiritual effectiveness, physical effectiveness
What is: B. Objective effectiveness, relationship effectiveness, and self-respect effectiveness
Name the four main styles of anger expression
What is: Passive, Aggressive, Passive-Aggressive, Assertive
What is the main goal of urge surfing in recovery?
A) To distract yourself from cravings by doing other activities
B) To avoid thinking about cravings entirely
C) To notice cravings without acting on them and let them pass like a wave
D) To immediately satisfy cravings before they get worse
What is: C) To notice cravings without acting on them and let them pass like a wave
Which trauma response is most likely linked with people-pleasing?
What is: FAWN
Which of the following is an example of the CBT skill “cognitive restructuring”?
A) Challenging the thought “I always mess up” by finding evidence that you have succeeded before
B) Convincing yourself that every mistake means you’re secretly a superhero in disguise
C) Deciding that since you tripped once, the floor is out to get you forever
D) Believing that if you think happy thoughts hard enough, you’ll never have problems
What is: A. Challenging the thought “I always mess up” by finding evidence that you have succeeded before
When you start feeling angry during an argument, you can use this DBT skill STOP by...
A: Pause, take a deep breath, and step away to avoid saying something hurtful.
B: Put on a fake mustache and sunglasses, then walk away while singing your favorite song.
What is: A. Pause, take a deep breath, and step away to avoid saying something hurtful.
Which of the following are effective emotional regulation strategies?
A) Deep breathing exercises
B) Impulsive decision-making
C) Progressive muscle relaxation
D) Avoiding all emotions
E) Mindfulness meditation
What is: A) Deep Breathing Exercises, C) Progressive Muscle Relaxation, E) Mindfulness Meditation
During recovery, which of the following best describes how activating the vagus nerve can help your nervous system?
A) It increases your heart rate and stress levels.
B) It calms your nervous system by slowing your heart rate and lowering stress.
C) It teleports you to Las Vegas
D) It makes you feel more anxious and alert.
What is: B) It calms your nervous system by slowing your heart rate and lowering stress.
In a recovery group, someone interrupts you while you’re sharing your experience. What is the healthiest way to respond?
A) “Please wait until I’m finished before you speak.”
B) Give them side eye while crossing your arms and stomping your feet
C) “If you think you can share my story better go for it sister”
D) Be passive aggressive towards them the rest of the day
What is: A "Please wait until I am finished before speaking"