CBT Concepts
DBT Skills
Name That Skill
Mindfulness madness
ACT Tools
100

What does ABC stand for?

Activating Event, Belief, Consequence


Bonus Question: How do you use this?

100

A skill you would use to DISTRACT yourself during an emotional crisis

What is ACCEPTS?

Bonus: what does it stand for?

100

This is a DBT skill used when you want to assert your needs and get what you want

DEAR MAN

100

What is the main goal of minfulness?

To get in touch with the PRESENT moment

100
The process of detaching from thoughts

Cognitive Defusion

Bonus: give an example of cognitive defusion

200

What are three kinds of thought distortions?

catastrophizing, black and white thinking, overgeneralization, mind reading, etc.

200

What is the FAST skill used for?

Self-Respect effectiveness, especially when in conflict with someone.

Bonus: What does FAST stand for?

200

A DBT skill that is used when distress levels are very high and you need to regulate emotions quickly

TIPP

Bonus Question: What does TIPP stand for?

200

Demonstrate 5, 4, 3, 2, 1

5 see, 4 feel, 3 hear, 2 smell, 1 taste

200

What does FEEL stand for?

Focus, Experience, Engage, Live

Bonus: How do you use this?

300

Dispute this thought: Everyone hates me

Give evidence against

300

What does GIVE stand for?

Gentle, Interested, Validate, Easy manner

Bonus question: When would you use this skill?

300

Skill you use to challenge a negative thought

Disputing Negative Thoughts/Thoughts on trial

300

Name 3 different breathing techniques

Box Breathing, Belly Breathing, Big Exhale

300

How do you build emotional resilience?

willingness, acceptance, and exposure

400

Assuming you know what everyone is thinking

Mind Reading

400

A balance between the Rational Mind (logic) and Emotion Mind (feelings)

Wise Mind

400

This skill involves taking care of yourself in order to reduce your vulnerability to your emotional mind

PLEASE

Bonus: What does it stand for?

400

What are the 3 types of grounding?

Mental, Physical, and Soothing

400

ACT is all about taking committed action towards what?

Values

500

Dismissing positive experiences as not valid or external to your abilities

Discounting the positive

500

What does ABC stand for?

Accumulate positive experiences, Build Mastery, Cope Ahead

Bonus: What is this skill used for?

500

You would use this skill when you are in conflict with someone you care about and you want to maintain the relationship

GIVE

500

What is one way to practice mental, physical, and soothing grounding

listing as many cities, or sports teams as you can (mental), Pushing your feet into the ground (Physical), Listing favorites (Soothing)

500

What does VAC stand for 

Values, Action, Commitment

M
e
n
u