Self-Esteem
True or False: Higher self-esteem is not always better as it can lead to overconfidence, grandiose thinking
True
Name this cognitive distortion: believing the worst possible outcome will occur as a result of some action or event, even if it’s very unlikely.
Catastrophizing
What is the acronym for DBT?
Dialectical Behavior Therapy
True or False: Self-compassion is a form of self-pity
False! While many people think of self-compassion as feeling sorry for yourself, in fact, self-compassion makes us more willing to accept, experience, and acknowledge difficult feelings with kindness, which paradoxically helps us process and let go of them more fully.
The practice of __________ involves paying attention to the present moment in a non-judgmental way, which can help manage stress and improve mental well-being.
mindfulness
Who is more impacted by low self-esteem, men or Women?
Women
Name five disorders that cognitive behavioral therapy can treat.
depression, anxiety, PTSD, OCD, eating disorders, substance use disorders, ADHD, personality disorders.
What is mindfulness? Give an example of how someone can practice mindfulness.
When people are aware of the present moment, with an attitude of openness, curiosity, and non-judgment.
Involves noticing when we’re having a hard time, and rather than judging and criticizing ourselves, we respond to our pain with care and kindness.
What is Radical Acceptance?
Radical acceptance can be defined as the ability to accept situations that are outside of your control without judging them, which reduces the suffering they cause.
True or False: Our self-esteem fluctuates day to day and hour to hour.
True! We tend to think of our self-esteem as being either generally good or bad but it is much more fluid than that, continually shifting up and down based on the internal feedback we give ourselves and the external feedback we get from our environment.
Changing negative thoughts to positive ones is a CBT technique called?
Reframing
What breathing techniques involves inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, then holding again for 4 seconds?
Box breathing
True or False: Treating yourself as you'd treat a friend is a practice of self-compassion.
True!
What is the difference between distraction and avoidance?
Distraction is a short-term skill that helps us feel better in the moment, while avoidance is ongoing distraction that does not have efforts to return to the issue
What is one thing people with low self-esteem worry about?
Their appearance, how others see/feel about them, if they said or did the right/wrong thing.
Name this cognitive distortion: all-or-nothing mindset, where individuals see things as either completely good or completely bad, with no middle ground.
Black and white thinking
This therapy technique can allow individuals to reflect on their thoughts and feelings, fostering self-awareness and self-acceptance.
How can we use assertive communication to practice self-compassion?
Holding appropriate boundaries with ourselves and others, can help us have more healthy and respectful relationships with ourselves and others.
Name three ways you can practice emotional release.
What is the most damaging social media platform for self-esteem?
Is this a cognitive distortion: If I talk to my partner about how I feel, they won't listen to me.
What cognitive distortion is this?
Yes!
Fortune telling is a type of cognitive distortion where individuals predict negative outcomes without sufficient evidence, often leading to anxiety and chronic worry. This distortion is characterized by a tendency to focus on worst-case scenarios
Meditation that incorporates sounds and hertz frequencies is known as?
Sound Meditation
What is the difference between self-criticism and self-kindness?
Self-kindness involves treating oneself with gentleness and understanding, while self-criticism involves being harsh and judgmental.
What is the most common unhealthy coping skills?
Name three!
Substance use, avoidance, denial, self-harm, negative self-talk, emotional eating/binge eating, isolation, procrastination, overworking, aggression.