CBT
The automatic thought pattern where a person assumes they know what others are thinking without concrete proof, often assuming the worst.
(Hint: This is a common cognitive distortion involving an assumed psychic ability. )
What is Mind Reading?
The state of mind representing the balanced middle ground between raw, impulsive emotional thinking and cold, rigid logic.
(Hint: It is the inner voice of wisdom combining "Emotion Mind" and "Reasonable Mind.")
What is Wise Mind?
Fully accepting reality exactly as it is, without judgment, defense, or resistance.
What is Radical Acceptance?
The emotional dynamic where anger acts as a shield or tip of an iceberg to conceal deeper, more vulnerable feelings like hurt, fear, grief, or shame.
What is Anger as a Secondary Emotion?
A sensory grounding technique that engages the five senses in descending order to anchor the mind in the present physical environment.
(Hint: This technique contains counting.)
What is the 5-4-3-2-1 Technique?
The interconnected framework demonstrating how our thoughts influence our feelings, which directly drive our actions and behaviors.
(Hint: Think of a three-sided geometric shape connecting thoughts, emotions, and behaviors.)
What is the Cognitive Triangle?
The four-letter distress tolerance acronym representing Stop, Take a step back, Observe, and Proceed mindfully.
What is the STOP Skill?
The DBT equation describing how emotional discomfort turns into prolonged agony when met with non-acceptance: Pain + Resistance equals this.
(Hint: This word describes ongoing distress)
What is Suffering?
Early bodily warning signs—such as a clenched jaw, tight chest, hot face, or raised voice—that indicate the nervous system is shifting into fight mode.
(Hint: These are physical sensations in the body that act like an alarm system before an explosion.)
What are Somatic Anger Cues (or Body Alarms)?
A distress tolerance strategy of sitting with an intense craving without acting on it, picturing the urge like an ocean swell that crests and naturally subsides.
(Hint: Imagine balancing on a board on top of an ocean wave.)
What is Urge Surfing?
Seeing situations strictly in black-and-white terms with no middle ground, such as believing "If I am not completely successful, I am a total failure."
(Hint: This cognitive distortion sits at two opposite extremes with no gray area.)
What is All-or-Nothing (Polarized) Thinking?
The core skill of engaging fully in the current moment without labeling thoughts, feelings, or sensations as good or bad.
(Hint: It begins with "M" and involves paying attention on purpose without judgment.)
What is Non-Judgmental Mindfulness?
The common misconception about Radical Acceptance, wrongly assuming that accepting reality means you like, agree with, or condone what happened.
(Hint: People often confuse acceptance with giving a "stamp of agreement" or liking it.)
What is Approval (or Giving Up)?
The almond-shaped survival center in the brain that triggers an immediate threat defense and fight-or-flight response.
(Hint: It begins with the letter "A" and is part of the limbic system.)
What is the Amygdala?
The breathing technique of inhaling for four counts, holding for four, exhaling for four, and holding for four to activate the vagus nerve.
(Hint: It is named after a geometric shape.)
What is Box Breathing (or Square Breathing)?
The cognitive distortion where an individual blows a minor negative event completely out of proportion and automatically expects the worst-case scenario.
(Hint: This word comes from the word "catastrophe.")
What is Catastrophizing?
The physiological crisis intervention used to rapidly down-regulate the nervous system.
(Hint: It sounds like the word for leaving extra money for good service at a restaurant.)
What is the TIPP Skill?
The physical body posture of opening the palms upward and relaxing the shoulders to signal willingness and safety to the brain.
(Hint: This somatic posture has the word "Hands" in its name.)
What is Willing Hands?
A structured, respectful communication style that uses "I statements" to express needs, limits, and feelings without attacking others or staying silent.
(Hint: It represents the healthy middle ground between passive and aggressive communication.)
What is Assertive Communication?
Replacing substance use, bed rest, or isolation with structured physical movement, daily chores, or positive hobbies to combat depression.
(Hint: A two-word CBT term that means "activating" healthy behaviors.)
What is Behavioral Activation?
The step-by-step process of identifying, examining the evidence for and against, and replacing a distorted thought with a balanced, objective truth.
(Hint: This two-word term starts with "C" and "R" and means rebuilding how you think.)
What is Cognitive Restructuring?
The core DBT philosophy that two seemingly opposing truths can exist at the exact same time, such as "I am doing the best I can, AND I need to do better."
(Hint: This represents the first word in DBT.)
What is Dialectics?
The continuous internal decision to steer your thoughts back toward acceptance every time frustration, anger, or denial resurfaces.
(Hint: This three-word action phrase starts with "Turning the...")
What is Turning the Mind?
A pre-planned, intentional boundary break taken during escalating conflict to allow the nervous system to physically cool down before continuing a conversation.
(Hint: In sports, a coach calls this when the team needs to pause the game and regroup.)
What is a Structured Time-Out?
A customized, written document detailing personal triggers, internal coping tools, sober emergency contacts, and professional safety resources.
(Hint: Every client works on this document before completing treatment to prevent future use.)
What is a Relapse Prevention Plan?