DBT
Change Your Thoughts
Change Your Feelings
Mind/Body
Calm Down!
100
The acronym DBT stands for this.
What is Dialectical Behavior Therapy?
100
The feeling of appreciation or thankfulness for the good things in one's life. It's a positive emotion that can have many benefits for both one's mental and physical health.
What is Gratitude?
100
The acronym CBT stands for this.
What is Cognitive Behavior Therapy?
100
This practice promotes restful sleep, daytime alertness and prevents the development of sleep problems and disorders.
What is Sleep Hygiene?
100
What is Square Breathing?
200
A state of nonjudgemental awareness of what's happening in the present moment, including the awareness of one's own thoughts, feelings, and senses.
What is Mindfulness?
200
The rules and limits one sets for themselves and their relationships.
What are Boundaries?
200
These irrational thoughts shape how one sees the world, how they feel, and how they act. It’s normal to have these thoughts occasionally, but they can be harmful when frequent or extreme.
What are Cognitive Distortions? OR What are Automatic Negative Thoughts (ANTs)?
200
An activity one does deliberately to take care of their mental, emotional, or physical health.
What is Self-Care?
200
The use of essential oils to improve your physical, emotional, or mental health.
What is Aromatherapy?
300
Describe, Express, Assert, Reinforce, be Mindful, Appear confident, Negotiate.
What is the DEARMAN Skill?
300
The process of gradually and repeatedly going into feared situations until one feels less anxious.
What is Exposure?
300
What is the CBT Triangle?
300
A balanced diet rich in these essential nutrients can help regulate brain function and mood.
What are vitamins or minerals or antioxidants or micronutrients or macronutrients?
300
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.
What is the TIPP Skill?
400
The state of mind between rational/reasonable mind and emotional mind.
What is Wise Mind?
400
The idea that increasing positive activity and decreasing negative or neutral activity will improve one's mood and change one's thoughts.
What is Behavioral Activation or Opposite to Emotion Acton?
400
The zone where intense emotional arousal can be processed in a healthy way, allowing one to function & react to stress or anxiety effectively.
What is the Window of Tolerance?
400
This, is defined as a state of well-being in which every individual realizes his or her own potential, can cope with normal stresses of life, & can work productively and is able to contribute to the community.
What is Mental Health?
400
These exercises help one refocus on the PRESENT moment to distract from anxious or distressing feelings, past memories, or other uncomfortable symptoms.
What are Grounding Techniques?
500
The concept that two things can be true at once.
What are Dialectics?
500
The process of identifying and challenging negative and irrational thoughts to rebuild them in a more balanced and accurate way.
What is Cognitive Restructuring?
500
This is a process where a person avoids their fears which causes those fears to grow increasingly powerful. Avoidance becomes increasingly difficult to resist, and the anxiety continues to grow worse.
What is the Cycle of Anxiety or Avoidance?
500
This stress hormone can be lowered by being around animals.
What is Cortisol?
500
This is a mindfulness-based skill where one “rides out” strong urges or feelings by acknowledging them and waiting for them to pass, similar to a wave.
What is Urge Surfing or Riding the Wave?