DBT
Which DBT pillar focuses on staying in the present moment?
Answer: Mindfulness
True or False CBT says thoughts, feelings, and behaviors are all connected
True
True or False ACT teaches us to accept feelings instead of fighting them
True
Name one healthy way to calm down when angry
breathing, walking, talking, grounding, pause
Name one thing people do for self-care.
sleep, music, shower, exercise, hobbies
Name one distress tolerance skill you can use when emotions feel too intense
TIPP, grounding, distraction, self-soothing, pause, cold water
If you change your thoughts, what else can change?
Feelings and behaviors
In ACT, what does ACT stand for?
Acceptance and Commitment Therapy
True or False: All emotions are bad and should be avoided.
False
What is one healthy way to deal with boredom?
activity, hobby, talk to someone, exercise, art
Which DBT pillar teaches how to handle relationships and communicate effectively?
Answer: Interpersonal Effectiveness
What is it called when you assume the worst will happen?
Catastrophizing / negative thinking pattern
ACT focuses on living according to what matters most. What is this called?
Values
What is one warning sign that emotions are getting too intense?
yelling, isolating, racing thoughts, crying, urges, tension
Name one reason recovery is worth it.
family, freedom, health, future, goals, self-respect
True or False: Distress tolerance skills are used to make problems disappear.
Answer: False (they help you get through the moment safely)
Name one healthy way to challenge a negative thought
Look for evidence
Ask if it’s realistic
Replace with balanced thought
Ask what I would tell a friend
Name one ACT skill used to separate yourself from your thoughts.
Defusion
Observing thoughts
Mindfulness
Noticing thoughts without reacting
What is the first step to managing emotions?
Noticing / identifying the emotion
What is one thing that helps people stay motivated in recovery?
support, goals, routine, therapy, reminders
What DBT pillar focuses on understanding and managing feelings?
Answer: Emotion Regulation
In CBT, what is the goal of recognizing thinking patterns?
To make healthier choices / change behavior / improve emotions
In ACT, what does commitment mean?
Taking action toward your values even when emotions are hard
Name two healthy coping skills you can use instead of reacting impulsively.
breathing
grounding
talking to someone
journaling
exercise
distraction
music
DBT skills
Finish the sentence:
One thing I can do this week to stay on track is ______
any healthy recovery behavior