CBT Skills
DBT Skills
ACT Skills
Stress Management
Self Care
100
This shape/visual illustrates how thoughts, emotions, and behaviors affect one another
What is the CBT triangle?
100
Letting go of fighting reality and understanding that there are some things that we can not change.
What is radical acceptance?
100
This is what the acronym for ACT stands for
A: Accepting thoughts and feelings
C: Connect to your values
T: Take committed action
100
Any change to which one must adapt, ranging from the negative extreme of actual physical danger to the exhilaration of achieving some long-desired success!
What is stress?
100
List 3 positive coping mechanisms that help reduce stress.(there are more than three)
•Listening to music •Playing with a pet •Laughing or crying •Going out with a friend (shopping, movie, dining) •Taking a bath or shower •Writing, painting, or other creative activity •Praying or going to church •Exercising or getting outdoors to enjoy nature •Discussing situations with a spouse or close friend •Gardening or making home repairs •Practicing deep breathing, meditation, or muscle relaxation
200
True or False: Managing stress is all about taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems.
True
200
What is Half-Smiling and Willing Hands?
200
The 6 constructs of ACT.
What is defusion, acceptance, contact with the present moment, the observing self, values, and committed action?
200
Not dealing with your stress can cause what?
Long term physical and psychological issues.
200
Which of the following is not a way to reduce stress?
A. Exercise
B. Meditation
C. Deep breathing
D. None of the above
D. None of the above
300
A practical way to capture and examine your thoughts and feelings about a situation, and your evidence for them, using a set of 7 columns/prompts.
What is a thought record
300
Being aware of the present moment and focusing our attention on the here and now
What is mindfulness?
300
Double Jeopardy!!
When someone becomes entangle with their thoughts and makes decisions or actions based on the internal experience
What is cognitive fusion?
300
Name at least 4 coping skills to decrease anxiety.
What are Deep breathing, meditating, progressive muscle relaxation, challenging irrational thoughts, and imagery.
300
This relaxation technique provides different patterns of inhalations and exhalations to calm the mind and body.
What are breathing exercises?
400
Internal mental filters or biases that increase our misery, fuel our anxiety, and make us feel bad about ourselves
What are cognitive distortions?
400
DAILY DOUBLE: Labelling the + and the - of a situation
What is Pros and Cons?
400
This is taking effective action that is guided by our values.
What is committed action?
400
List 3 negative effects of stress. (there are more then three)
- Physical complaints (stomachaches, headaches, chest pains, nausea, and diarrhea, and a sensation of numbness or tingling in your hands, arms, and face.) -Problems getting along with family members, friends, and teachers. -Changes in behavior at home (short temper, unexplained anger, crying for no reason). -Regression -- behavior that is not age-appropriate. -Dysfunctional sleep patterns, including nightmares, too little sleep, difficulty falling asleep, or even oversleeping. -Communication difficulty or personality changes, such as becoming withdrawn or requiring much more attention than usual. -Impatience. -A fast heartbeat. -A headache. -A stiff neck and/or tight shoulders. -Back pain. -Fast breathing. -Sweating, and sweaty palms. -An upset stomach, nausea, or diarrhea.
400
This relaxation technique is best performed in a quiet, comfortable area, and music and chanting are optional choices.
What is meditation?
500
What does TIPP skill stand for?
What is Temperature, Intense Exercise, Paced Breathing, Pared Muscle Relaxation?
500
The wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path
What is WISEMIND?
500
This is the part of us that objectively is observing thoughts and emotions
What is the observing self?
500
DOUBLE JEOPARDY!!!
Name one of the changes the body goes through during Fight or Flight.
-Heart rate increases -Blood Thickens -Senses Sharpen -Heavy Breathing -Adrenaline Kicks In
500
First person to say an appropriate affirmation to a member on the other team earns their team points (Without Yelling)
and...... GO!