CBT
These are the three steps in
the "3 Cs" skill.
What is
Catch it. Check it. Change it.
This coping skill represents the
'T' in TIPP.
What is temperature?
This skill helps you to pause and regain control of intense emotions, and is a useful traffic sign.
This DBT concept represents the balance between the Emotional Mind and the Reasonable Mind.
What is
WISE MIND?
Saying no to something you don't want to do is an example of this interpersonal effectiveness skill:
What is holding a boundary?
ANTs can ruin a good picnic
but in CBT it stands for this:
What are
"Automatic Negative Thoughts"?
The opposite of willfulness, this skill refers to the ability to be open, receptive and engaged in the present moment and is a tool for creating change.
What is willingness?
Reduce your emotional vulnerability by taking care of yourself using these PLEASE skills. (Name 3)
What is:
Physical Illness (treat), Eat well, Avoid substances, Sleep, Exercise.
These are the WHAT skills in DBT Mindfulness.
What are
observe, describe, participate?
This DBT communication skill helps to develop effective interpersonal communication that will help us get our needs met and develop healthy relationships with others. (ACRONYM)
What is DEAR MAN?
This cognitive distortion really
blows things out of proportion.
What is catastrophizing?
Being able to accept the present moment and circumstances, even when they are painful or challenging is called this.
What is radical acceptance?
These emotion regulation skills are as easy as ABC, and include accumulating positives, building mastery and this skill.
What is Coping Ahead?
Not just for boats, this term for a mindfulness technique is ACEs for grounding people too.
What is "dropping anchor"?
(ACE = Acknowledge Connect Engage)
The Relational Effectiveness GIVE Skill stands for:
(name 2)
(be) Gentle
(show) Interest
Validate
Easy Manner
This term describes a person’s most central ideas about themselves, others, and the world.
What are
"Core Beliefs"?
This acronym of skills encourages you to make a moment better using strategies like imagery, meaning or encouragement.
What is IMPROVE?
This term is a skill for accepting and tolerating difficult emotions AND a surfer's favourite activity.
What is
'riding the wave'?
What is WHAT skills?
The self-respect effectiveness skill FAST stands for:
(name 2)
(be) Fair
(no) Apologies
Stick to Values
(be) Truthful
Behavioural Activation is a core component of CBT. Making goals SMART stands for this.
What is
Specific, Measurable, Achievable, Relevant, Time-bound?
This distract DBT skill
ACCEPTS stands for this.
(name 3)
What are:
activities, contribute, comparisons, emotions, push-away, thoughts and sensations
DBT stands for this.
What is dialectical behaviour therapy?
This ruler is a guide for increasing the percentage of time spent in the present moment vs the past or future.
What is the 10-80-10 ruler?
These skills make up the acronym DEAR MAN.
(name 3)
What are:
Describe, Express, Assert, Reinforce
(Be) Mindful, Appear Confident, Negotiate