DBT
What does DBT stand for?
Dialectical Behavioral Therapy
What part of the brain is responsible for the "fight, flight, fawn, freeze" response?
Amygdala
What does CBT stand for?
Cognitive Behavioral Therapy
What’s one healthy coping skill you can use when you feel stressed?
ANY: (deep breathing, journaling, taking a walk, calling sober support/sponsor, meditation, practice art, watch a show/movie, etc.)
Name one type of group that helps people in recovery.
ANY: (AA, NA, SMART Recovery, Celebrate Recovery, therapy groups, peer support groups, spiritual/religious groups)
Name one of the four DBT skill modules.
Mindfulness, Emotional Regulation, Interpersonal Effectiveness, Distress Tolerance
True or false: Trauma can make the brain "stuck" in survival mode.
True
In CBT, what are the three parts of the cognitive triangle?
Thoughts, Emotions, Actions/Behaviors
What’s one unhealthy coping skill people sometimes use that could negatively impact recovery?
What is the purpose of a sponsor in recovery?
To provide guidance, support, accountability, and encouragement as someone works their recovery program.
True or false: Radical acceptance means you agree with what happened.
False
What’s one grounding skill someone can use when trauma responses take over?
ANY: (5-4-3-2-1 senses, deep breathing, naming objects in the room, mindfulness walks, hot/cold therapy, bilateral tapping, counting, etc.)
True or false: Changing your thoughts can influence your feelings and behaviors.
True
Which DBT acronym lists healthy distractions you can use to cope with distress?
ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations)
True or False: Everyone requires the same amount and type of recovery support to be successful in recovery.
False
What DBT skill helps you notice your thoughts and emotions without judging them?
Mindfulness
Name one common way that trauma can affect how someone reacts to everyday stress.
ANY: (feeling easily startled, having strong emotions, avoiding certain situations, trouble trusting others, feeling anxious or on edge, lashing out to others, etc.)
Give one example of a cognitive distortion.
ANY: (catastrophizing, all-or-nothing thinking, mind reading, overgeneralization, jumping to conclusions, discounting the positive, should statements, emotional reasoning, blaming, personalization, etc.)
Name two ways you can self-soothe using your five senses.
ANY: (smell a candle, take a bath, listen to music, take a walk and observe surroundings, eat a mint/sour candy, fresh sheets, hold something soft, etc.)
What is often considered the opposite of addiction?
Connection (healthy relationships, community, engagement with life)
Name any of the steps in the STOP acronym.
Stop, Take a Step Back, Observe, and Proceed Mindfully
What part of the brain is responsible for decision making and impulse control?
Frontal lobe (specifically the prefrontal cortex)
In CBT, what is the term for challenging negative or unhelpful thoughts?
Cognitive reframing/restructuring
What’s the difference between a coping skill that’s a “band-aid” vs. one that builds long-term resilience?
Band-aid helps short-term (distraction); long-term builds strength (therapy, social connection, problem-solving, etc.)
Recovery involves taking care of three main areas of your life. Name at least two of them.
Biological/physical (health, sleep, nutrition), Psychological/mental (thoughts, coping skills, emotions), Social (relationships, community, support networks).