Coping Skills
True or False: Coping skills are used for eliminating a negative thought or feeling.
False. Coping skills are used for tolerating and getting through times of emotional distress and discomfort, helping you to handle them in an adaptive way.
What is "Radical Acceptance"?
Fully accepting reality as it is, even when it is painful, without trying to change it or deny it.
What is the main goal of relapse prevention in therapy?
To identify and manage high-risk situations that could lead to a relapse, while strengthening coping skills to maintain long-term recovery.
What are healthy boundaries?
Healthy boundaries are limits we set to protect our physical, emotional, and mental well-being while respecting others.
Name 5 self-care activities.
Exercise, eating a nutritious meal, sleep, taking medications as prescribed, going to meetings, wearing clothes you love, doing your hair/makeup/nails/skincare, doing a comfort activity, paying your bills, cleaning your house, calling a loved one, etc.
What is the difference between problem-focused coping and emotion-focused coping?
Problem-focused coping involves taking active steps to solve or address a problem, while emotion-focused coping aims to manage or reduce emotional distress caused by a situation.
What does the term "dialectical" in DBT refer to?
The concept of balancing two opposing forces, such as acceptance and change, in therapy. This also includes the idea of holding multiple truths at once.
True or False: A relapse is always an indication of failure in recovery.
False. A relapse is often seen as a setback, but it can be an opportunity to learn and strengthen relapse prevention strategies.
What are the three styles/types of boundaries?
Porous, Healthy, and Rigid.
Name 3 kinds of cognitive distortions.
All-or-nothing thinking
Overgeneralization
Mental filter
Catastrophizing
Mind reading
Fortune telling
Personalizing
Blaming
What is the purpose of distraction in coping?
When emotions are high, using a distraction, like engaging in a fun/calming activity, can help you regulate enough to then employ a more mindful coping skill like breathwork, though logging, behavior chain analysis, physical activity, etc.
What is the "Window of Tolerance"?
It is the optimal zone in which an individual can process and manage stress, emotions, and sensory input effectively. It's a state where a person can experience and respond to life’s challenges in a balanced way, without feeling overwhelmed or shutting down.
Name 3 warning signs of potential relapse.
Significant changes in emotional state.
Isolation/withdrawal
Cognitive distortions (minimizing, denial, all-or-nothing thinking)
Engaging in risky behaviors
Acting overly confident
Spending more time with triggering people
Neglecting self-care and healthy habits
Extreme stress
Excessive cravings
Lack of motivation
Relational conflict
Name 3 things that can impact/influence the boundaries you choose to set.
Setting, values, culture, reactions of others, your emotional state, self-confidence
What are the "happy chemicals" represented by the acronym DOSE in "Get your daily DOSE"?
Dopamine
Oxytocin
Serotonin
Endorphins
What is the primary goal of mindfulness? Name 2 examples of mindfulness activities.
To increase awareness of the present moment and help individuals observe their thoughts and feelings non-judgmentally.
Mindfulness activities include: Breathwork (4-7-8 breathing, box breathing), body scans, grounding techniques (sensory tools, 5 senses exercise), meditation, visualization, mindful walking/eating/exercising, etc.
What is the purpose of interpersonal effectiveness skills?
To help individuals communicate assertively, set boundaries, and maintain healthy relationships while respecting both their own needs and others' needs.
What does the term "urge surfing" refer to in relapse prevention?
"Urge surfing" is a mindfulness technique where individuals allow themselves to experience a craving or urge without acting on it, focusing on the sensation and letting it pass.
What is the first step in setting a boundary in an interpersonal relationship?
Identifying your own needs and understanding what behaviors are acceptable or unacceptable to you.
Name 2 of the 8 roles in a dysfunctional family.
The Golden Child/Hero/Saint
The Scapegoat/Black Sheep
The Parentified Child
The Mascot/Clown
The Addict
The Lost Child/Problem Child/Rebel
The Peacemaker/Mediator
The Narcissist
What do STOP and TIP stand for and when are they used?
Stop what you're doing, Take a step back, Observe, Proceed mindfully
Temperature, Intense exercise, Paced breathing
Both are DBT mindfulness skills to interrupt emotional reactivity, regulate, and regain control.
What is a written activity you can do to better understand how to intercept your problem behaviors?
Behavior Chain Analysis
What are "high risk situations" in relapse prevention?
High-risk situations are circumstances or triggers that could tempt someone to return to old habits or behaviors, such as being around certain people, places, or emotions linked to previous behavior patterns.
You have a friend that constantly asks for favors and it's starting to interfere with your time, money, and relationship. What would you say to set a healthy boundary?
A short "No." is always acceptable. But you may need to add more to preserve the relationship. Politely and clearly express your needs, such as, "I’m sorry, I know I'm usually able to help and it's probably frustrating, but I can't this time. Let me know if you want to talk about it more."
What is the concept of "Flipping your Lid"?
"Flipping the lid" signifies a disconnection between the prefrontal cortex (responsible for rational thought and self-control) and the amygdala (responsible for emotional responses). When emotions become overwhelming, the amygdala takes over, triggering the "fight or flight" response, and the prefrontal cortex temporarily goes offline.