DBT
What is TIPP?
Temperature, Intense Exercise, Progressive Muscle Relaxation, and Paced Breathing
What is the definition of a coping skill?
Every coping skill helps every time we are in distress?
False. May not be effective depending on environment, situation, intensity of emotions, etc
What are three appropriate coping skills for when you are angry?
Yelling into a pillow, exercise, temperature, journal, and talking to a support
What is the traditional Japanese custom of enjoying cherry blossoms called?
Hanami.
Give an example of self-soothe
Hugging a stuffed animal, drinking hot cocoa, listening to calming music, etc
What is an example of 2 unhealthy coping skill?
Smoking, drinking alcohol, self-harm, starting arguments, etc.
You need a lot of time to start healthy coping skills?
False. Healthy coping skills such as deep breathing are easy and quick to implement
What emotion does exercise help with the most?
Anger, it releases endorphins which naturally make you happier!
What do you call the process where a caterpillar turns into a butterfly?
Metamorphosis
Which DBT skill includes sleep and healthy eating?
PLEASE (Physical illness, balanced eating, avoiding mood altering drugs, balanced sleep, and exercise)
How do you know when you need to use a coping skill?
***
Sleeping is an unhealthy coping skill
Neither true nor false! It depends on many factors, such as when it is being used, length of nap, is this avoidance, etc
Why is avoidance not a healthy coping skill?
The problem doesn't actually go away and will remain. Can end up causing increased anxiety
Which flower is typically the first to bloom, displaying the end of winter?
The Daffodil or The Snow Drop
What type of skill is defined by :"the ability to endure intense emotional pain, crises, or uncomfortable situations without resorting to impulsive, destructive behaviors"
Distress Tolerance Skills
What are some physical signs you may get that indicates a coping skill is effective?
Heart slows, decrease in excessive energy, stomach feels lighter, easier to breathe, etc.
Going to your happy place has to be a physical location you have visited before
False, can be anywhere that feels calm. ex: hogwarts
Where on the emotional thermometer should you start using a coping skill?
As soon as you realize you are not at baseline! The earlier the better!
What is considered the "symbol of spring" in North America?
The American Robin.
Who created Dialectical Behavioral Therapy?
This cognitive process involves actively challenging a belief like "I'll never get this" and rephrasing it to "I can learn this with practice".
Reframing negative thoughts/cognitive restructuring
You are in charge of initiating coping skills when needed
Yes! You should learn your warning signs to know when you are at a point of needing a coping skill
Are there positive and negative emotions?
No! There is comfortable and uncomfortable. Each is important as it tells us something
How many days are in Spring?
92-93 days