Coping Skills
This object is a squishy sphere that you could use when anxious
What is a stress ball?
Myth or fact? Personality weakness or character flaws cause mental health problems
Myth
True or False:
Distress tolerance means tolerating painful feelings and urges
Because pain is part of life and can't always be avoided, if you cant deal with your pain, you may act impulsively- which may end up hurting yourself of others and/or not getting you what you want.
True
What is emotion regulation?
A. dealing with stress
B. Taking Charge of your emotions- controlling emotions and problematic behaviors
C. Getting what you want
B
What is the purpose of Interpersonal Effectiveness?
To build and maintain healthy relationships, and t get what you want in a positive way.
This skill requires a radio, iPod or concert
What is listening to Music?
Myth or Fact: Mental health problems are common.
Fact
True or False:
Radical Acceptance is The skill of accepting the things you can't change- seeing reality for what it is, even if you don't like it. It means to acknowledge, recognize, endure, not give up or give in. It helps because rejecting reality does not change reality- rejecting reality turns pain into suffering, refusing to accept reality can keep you stuck in negative, painful emotions.
True
Give an example of when an emotion is helpful.
A. They give us information
B. They make choices for us
C. They cause pain
A
Emotions give us information
emotions communicate to, and influence, others
emotions motivate and prepare us for action.
What skill can you use for building and maintaining positive relationships?
A. STOP
B. TIPP
c. GIVE
C- GIVE
Walking, swimming, jogging, lifting weights, using a treadmill and playing sports are examples of this coping skill
What is exercise?
Myth or Fact: A person’s diagnosis follows them for the rest of their life.
Myth
There are SIX senses in DBT
True-
Vision, Hearing, Smell, Taste, Touch, MOVEMENT
Self-soothe with the six senses- using coping skills that use as many of your senses as possible, or use strong sensory experiences distracts you from your negative situation and calms you.
What is “Check the Facts”?
A. A TV show
B. A Book
C. Check all the facts; sort them from interpretations
C- Can also be used as a part of cope ahead or as independent emotion regulation skills to help reduce/ change intense emotions regarding situations that have already occurred or are ongoing.
What skill do you use for maintaining your self-respect?
A. TIPP
B. FAST
C. STOP
B- FAST
This skill doesn’t require talking. A pencil and paper are all you need to write down your thoughts.
What is journaling?
Myth or Fact: Therapy is most effective once a person knows their diagnosis.
Fact
True or False:
STOP stands for Stay, Take a seat, Observe, and Proceed.
False
Stop
Take a step back
Observe/ Options
Proceed Mindfully
Give one reason it might be hard to regulate emotions?
A. Vulnerability factors: biology, environment, etc.
B. You are not trying hard enough
C. You don't feel like it.
A
What does the D in DEAR MAN stand for?
Describe
Examples are star breathing, volcano breathing, 6,7,5 , tree breathing, belly breathing, etc.
What are breathing exercises?
Myth or Fact: You can recover from a mental illness.
Fact
Radical Acceptance means there it is pointless to try to change the things you can, so why bother.
False
The skill of accepting the things you can't change- seeing reality for what it is, even if you don't like it. It means to acknowledge, recognize, endure, not give up or give in. It helps because rejecting reality does not change reality- rejecting reality turns pain into suffering, refusing to accept reality can keep you stuck in negative, painful emotions
Give an example of how someone would use opposite action to overcome depression.
A. Just stop feeling sad
B. Get active- approach, don't avoid, build mastery and increase pleasant activities
C. Stay in bed
B
Acting opposite= act opposite to the action urge when the emotion is doing more harm than good
A. Ms Kelly
B. Ms Kelly
C. Ms Kelly
All of the above.