DBT
What does DBT stand for?
Dialectical Behavioral Therapy
What does CBT stand for?
Cognitive Behavioral Therapy
Define mindfulness
Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally, says Kabat-Zinn.
Name at least 2 symptoms of a panic attack
Physical:
Cognitive:
What is the singular of "spaghetti"?
spaghetto
What does STOP stand for?
Stop, Take a step back, Observe, and Proceed mindfully
Name two cognitive distortions (or unhelpful thinking patterns)
Magnifying and Minimizing
“Catastrophizing”
Overgeneralizing
Magical Thinking
Personalization
Jumping to Conclusions
Emotional Reasoning
Ignoring the Positive
“Should”ing ourselves
All-or-Nothing Thinking
Name two examples of mindfulness activities
Body scan, Deep breathing, Mindful eating, Meditation, Walking meditation, Mindful breathing, Mindful stretching
What is the Suicide hotline number
988
What do the following words have in common: isosceles, equilateral, and scalene?
They are all types of triangles
How does cold water or ice packs help with emotional regulation?
This causes the “dive response” to occur. (It may take 15–30 seconds to start.) Your heart slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the brain and heart. This response can actually help regulate your emotions
Provide an example of catastrophic thinking
Too many answers to list!
Describe the 5-4-3-2-1 skill
What are the 3 most common trauma/fear responses?
Fight, flight, freeze
What egg-laying mammal has a paddle shaped tail and big webbed feet?
Platypus
Describe what Progressive Muscle Relaxation is.
In progressive muscle relaxation exercises, you tense up particular muscles and then relax them. This supports letting go of tension in the body.
Name 1 coping skill that can be helpful with decreasing ruminating thoughts.
Journaling, reframing thoughts, PMR, challenging unhelpful thought patterns, deep breathing, etc.
What is grounding?
Grounding is a technique that can help people stay in the present moment and refocus on reality when they are feeling stressed, anxious, or overwhelmed. It can also help distract from difficult feelings. To practice grounding, try to focus on the present moment and turn away from thoughts, memories, or worries
What are the stages of grief?
What is the dot over a lowercase letter "i" called?
a tittle
What is it called when you balance both your reasonable and emotion states of mind?
Wise Mind
What is behavioral activation?
Behavioral activation (BA) is a therapeutic technique that helps people improve their mood by engaging in enjoyable activities.
BA is based on the idea that people can influence their emotions through their behaviors. The goal is to increase access to positive reinforcers and reduce avoidance behaviors that limit access to those reinforcers.
Walk the group through a deep breathing exercise
Many correct answers!
What are 3 ways to combat loneliness
join a support group, join a club, go the library/community center, call/text an old friend, learn a new skill/take a class, etc.
Who was the King of England during the American Revolutionary War?
George III