Know Your Triggers
What is the difference between an internal trigger and an external trigger?
Internal triggers involve thoughts, feelings, or physical sensations; external triggers involve people, places, objects, or situations.
What is the term for the ability to manage and respond to emotional experiences?
Emotional regulation
What is the term for tolerating uncomfortable emotions without immediately trying to escape or change them?
Distress tolerance
What relaxation technique involves intentionally slowing and controlling your breathing?
Deep breathing
"If I'm not perfect, I'm a complete failure." What cognitive distortion is this?
All-or-nothing thinking
A client says, "I only want to use when I'm angry." What type of trigger is anger?
Internal or emotional trigger.
What is the term for deliberately pushing unwanted thoughts or feelings out of conscious awareness?
Suppression
What is the term for intentionally focusing your attention on the present moment without judging your thoughts or feelings?
Mindfulness
What grounding technique involves identifying five things you see, four you feel, three you hear, two you smell, and one you taste?
5-4-3-2-1 grounding technique
"I know everyone here thinks I'm stupid," without any evidence. What cognitive distortion is this?
Mind reading
What does the acronym HALT stand for?
Hungry, Angry, Lonely, Tired
What is the term for feeling two conflicting emotions about the same situation at the same time?
Ambivalence
What is the term for the ability to recover and adapt after experiencing stress, adversity, or difficult life circumstances?
Resilience
What coping technique involves observing a craving as it rises and falls without acting on it?
Urge surfing
"I know something terrible is going to happen tomorrow," without evidence. What cognitive distortion is this?
Fortune telling
What term describes a strong desire or urge to use a substance?
Craving
What is the term for repeatedly dwelling on negative thoughts or distressing experiences?
Rumination
What DBT skill involves fully acknowledging reality as it is, even when you dislike or disagree with it?
Radical acceptance
What coping technique involves writing down negative thoughts, examining the evidence for and against them, and replacing them with more balanced thoughts?
Cognitive restructuring
"I made one mistake, so I always ruin everything." What cognitive distortion is this?
Overgeneralization
What does the acronym PAWS stand for in addiction recovery?
Post-Acute Withdrawal Syndrome
What defense mechanism involves attributing your own unacceptable feelings, thoughts, or impulses to someone else?
Projection
What DBT skill involves deliberately acting opposite to an emotion-driven urge when that urge is ineffective or unjustified by the facts?
Opposite action
What coping technique involves intentionally shifting your attention away from distressing thoughts by engaging in a different activity?
Distraction
"My family is upset, and it must be my fault," despite having no evidence that you caused it. What cognitive distortion is this?
Personalization