Coping Skills
This type of skill helps bring you physical state back down when you're overwhelmed.
Grounding
Identifying "why sobriety matters" is an example of connecting to this
This part of the brain is responsible for quick, emotional reactions to stress, and it is responsible for "fight, flight, or freeze"
Amygdala
What is the CBT model?
Thoughts - Emotions - Behaviors
This type of plan lists who you call, where you go, and the steps you take when cravings get intense
Relapse Prevention Plan
Naming 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste is an example of this technique.
5-4-3-2-1 Grounding Exercise
This ACT process involves making room for difficult feelings instead of fighting them.
Willingness/Acceptance
This part of the brain helps with planning, decision-making, and impulse control
Prefrontal Cortex
What is a cognitive distortion?
A habitual, inaccurate, or unhelpful way of thinking that affects emotions and behavior.
This is a limit or guideline you set to protect your physical, emotional, or mental well-being from other people.
Boundaries
This DBT skill helps you change your body chemistry quickly using temperature, intense exercise, paced breathing, or progressive muscle relaxation.
TIPP Skills
This ACT skill involves noticing your thoughts as passing words or images rather than literal truths.
Cognitive Defusion
Cortisol
What is the goal of CBT?
To increase awareness of thinking patterns and develop more balanced, helpful responses.
This type of listening involves paying full attention instead of planning what you'll say next.
Active Listening
Breathing in for 4, holding for 4, out for for, and holding for 4 is known as this technique
Box Breathing
This ACT process helps you stay connected to the present moment instead of getting pulled into worries about the past or future.
Mindfulness/Contact with the Present Moment
This is the first step in managing an emotion.
Identifying it or naming it/Awareness
What is an automatic thought?
A quick, often unexamined thought that arises in response to a situation.
When a thought says, "Just one won't hurt," this cognitive distortion is occurring
Rationalization OR Minimization
This DBT skill helps you manage distress by intentionally doing the opposite of an unhelpful urge
Opposite Action
The ACT hexaflex includes 6 core processes. Name any 3.
Acceptance (willingness), cognitive defusion, self-as-context, values, committed action, and present-moment awareness
This is when your actions don't match how you feel inside
Masking/Suppressing emotions
Why is self-compassion important in CBT?
It lowers shame and supports more flexible thinking.
Self-Compassion