Pros & Cons and STOP & TIP(P)
Cognitive Distortions
STOOF
PLEASE
Validation
100
T/F: Crisis situations are long-term
False. They are short-term (i.e. they won’t last a long time)
100
What is a Cognitive Distortion?
An exaggerated or irrational thought pattern
100
Digimon is short for what?
Digital Monsters
100
PLEASE is part of what subset of skills?
ABC PLEASE
100
What is validation?
Finding the kernel of truth in another person's perspective or situation
200
T/F: you only need to consider the short-term consequences when using Pros & Cons.
False. Both short- and long-term consequences are important to consider
200
T/F: Cognitive Distortions are a sign of mental illness
False. Everyone experiences Cognitive Distortions regardless of mental illness.
200
Captain America’s shield is made of what?
Vibranium
200
PLEASE is part of what DBT Module?
Emotion Regulation
200
T/F: We should only validate the facts and not someone’s feelings or opinions
False. Both are important things to validate
300
What is the “T” in STOP and what does it mean?
Take a step back: Take a step back from the situation. Take a break. Let go. Take a deep breath. Do not let your feelings make you act impulsively
300
What is Labeling?
Attaching a negative label to yourself. This is irrational because you are not what you do/feel/think
300
The acronym EGOT stands for what?
Emmy, Grammy, Oscar, Tony
300
PLEASE stands for what?
- treat PhysicaL illness
- balance Eating
- avoid mood-Altering substances
- balance Sleep
- get Exercise
300
Validation is part of what DBT module?
Interpersonal Effectiveness
400
What set of distress tolerance skills include Pros and Cons?
Crisis Survival Skills
400
Name two types of “twisted thinking.”
- All-or-Nothing Thinking
- Overgeneralization
- Mental Filter
- Discounting the Positive
- Jumping to Conclusions
- Magnification
- Emotional Reasoning
- Should-Statements
- Labeling
- Personalization and Blame
400
What was the main ingredient of the “secret stuff” that allowed the Tune Squad to win their 1996 classic?
Water
400
What is the goal of PLEASE?
Take care of your mind by taking care of your body
400
How can invalidation be helpful?
- It corrects important mistakes (your facts are wrong)
- It stimulates intellectual and personal growth by listening to other views.
500
Name a goal of Distress Tolerance.
- Survive crisis situations
- Accept reality
- Become free of intense emotions, urges, and desires
500
Name two ways to “untwist your thinking.”
- Identify the Distortion
- Examine the Evidence
- The Double-Standard Method
- The Experimental Technique
- Thinking in Shades of Grey
- The Survey Method
- Define Terms
- The Semantic Method
- Re-Attribution
- Cost-Benefit Analysis
500
What is the state fish of Hawai’i?
Humuhumunukunukuāpua’a
500
Name a goal of Emotion Regulation
- Understand and Name your own emotions
- Decrease the frequency of unwanted emotions
- Decrease emotional vulnerability
- Decrease emotional suffering
500
Name a goal of Interpersonal Effectiveness
- Be skillful in getting what you want and need from others
- Build relationships and end destructive ones
- Walk the middle path