CBT
Also known as black and white thinking.
What is "all or nothing?"
DBT stands for
Dialectical Behavioral Therapy
This type of deep breathing technique involves an exhale that's longer than the inhale.
What is paced breathing?
Distress tolerance skills are used during these times.
What are intense emotions; crisis; feeling overwhelmed?
Animal with three hearts
What is an Octopus?
CBT stands for
Cognitive Behavioral Therapy
This emotion regulation skill involves doing the opposite of what you have an urge to do.
What is opposite action?
This type of anxiety reduction technique involves tightening up muscles and relaxing.
What is progressive muscle relaxation?
The "T" in TIP skill
What is temperature?
The only animal that can't jump.
This type of cognitive distortion involves blowing things out of proportion.
What is catastrophising?
The foundational theory of DBT is.
What is the biosocial theory?
The idea of being present in the moment and aware of your thoughts, sensations, and emotions is called.
What is mindfulness?
This distress tolerance skill involves utilizing the 5-senses to help calm and soothe.
What is self-soothing?
An animal whos eyes are bigger than it's brain.
What is an ostrich?
The three concepts of the cognitive model.
What are thoughts, emotions, and behaviors?
The "O" in STOP skill means to do what
What is observe?
This technique is used often to reduce anxiety by getting worry thoughts down on paper.
What is journaling?
"It is what it is"
What is radical acceptance?
This animal's eyes turn blue in the winter.
What is a reindeer?
This CBT technique involves challenging negative thoughts.
What is cognitive restructuring?
The four modules of DBT are.
What are mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
This type of anxiety reduction technique involves tapping the body's meridian points.
What is EFT or emotional freedom technique?
The "A" in the skill "Distracting with ACCEPTS"
What is activities?
A colorless animal with black skin.
What is a polar bear?