Coping Skills

CBT

100

What tools is used  for recording experiences, along with thoughts, feelings, and behaviors  that accompany them? 

Thought Log or Thought Record 

200

Cognitive Behavioral therapy is based on the idea that ---------, --------- and ---------- are constantly interacting and influencing one another. 

Thoughts, Feelings and Behaviors. 

300

What does the acronym CBT stand for? 

Cognitive Behavioral Therapy (CBT)

400

List 4 types of Cognitive Distortions. 

Catastrophizing, Filtering, All-or-Nothing, Blaming, Emotional reasoning, Fortune telling, Labeling, Discounting the positives, Magnifying, Should statements and mind-reading. 

500

What are emotional thoughts that subconsciously occur in the moment?   

Automatic thoughts. 

DBT

100

What does the acronym DBT stand for? 

Dialectical Behavioral Therapy (DBT). 

200

Name 2 of the 4 modules in DBT. 

Mindfulness 

Interpersonal Effectiveness

Emotion Regulation 

Distress Tolerance 

300

Name one of the skills from TIPP.

_{Hint: This skill is from distress tolerance module}

Tip the temperature of your face with cold water 

Intense exercise 

Paced breathing 

Paired muscle relaxation 

400

What does DEAR stand for in the assertive communication DEAR MAN skill? 

_{Hint: This skill is from the interpersonal effectiveness module.}  

Describe the situation 

Express your feelings/ Use "I" statements

Assert your needs 

Reinforce your request 

500

What is the "Check the Facts" skill?

_{Hint: This skill is from the Emotion Regulation Module.} 

Check out whether your emotional reaction fit the facts of the situation. Changing your beliefs and assumptions to fit the facts can help you change your emotional reactions to the situation. 

Mindfulness

100

Mindfulness teaches you to be aware of your feelings and then ------------. 

Accept them. 

200

True or False: Mindfulness helps with stress by changing how you react to it. 

True: Overtime, mindfulness gives you more control over your emotions and helps you process them differently. Mindfulness also helps with anxiety and mood disorders. 

300

What is Mindfulness? 

Being focused on the present moment without judgement

400

Describe the mindfulness 5-4-3-2-1 grounding skill?

_{Hint: This skills uses your senses.} 

List 5 things that you can see

4 things that you can touch 

3 things that you can hear 

2 things that you can smell 

1 thing that you can taste 

500

Name 4 types of mindfulness practices. 

_{Deep Breathing} 

_{Progressive muscle relaxation} 

_{Body Scan} 

_{Mindful eating/walking/ coloring/ listening} 

_Yoga 

_{Grounding skills}

_Meditation 

_{Guided imagery} 

Communication Skills

100

Name the 4 types of communication styles. 

Assertive, Passive, Aggressive and Passive-Aggressive. 

200

What is the name for communication without words? 

Non-Verbal communication

300

Which type of communicator's exhibit these behaviors?

_{-Appear cooperative while purposefully doing things to annoy and disrupt.}

_{-Use sarcasm frequently} 

_{-Have difficulty acknowledging their anger}  

Passive Aggressive Communicators

400

What communication skill requires you to dedicate your full attention to the speaker and give a thoughtful response to what they said afterwards? 

Active Listening 

500

Which communication style is characterized by poor eye contact, self dismissal and laughing when expressing anger?

Passive communication

Goals

100

What does the acronym SMART stand for? 

Specific

Measurable

Action-oriented/ Attainable

Realistic

Time-bound 

   

200

Which SMART goal component addresses if a goal is quantifiable?  

Measurable 

300

Which part of the SMART goal do the questions "who" "what", "where" and "why" address? 

Specific 

400

Which part of SMART includes a deadline? 

Time-bound

500

How can you reframe this statement as a SMART goal?

"I will exercise this weekend". 

This weekend, on Saturday at 4 pm, I will exercise by going to the park near my house to walk for 30 minutes.