Emotional Awareness
What’s the term for identifying and labeling your emotions?
Emotional Literacy
What are the three main types of boundaries?
Physical, emotional, and mental
What does DBT stand for?
Dialectical Behavior Therapy
What’s the term for thoughts that exaggerate or distort reality?
Cognitive distortions
What’s the first step in creating a SMART goal?
Specific
What are the three parts of the emotion cycle?
Trigger → Thought → Response
What’s the difference between assertive and aggressive communication?
Assertive = respectful clarity; Aggressive = dominating or disrespectful
Name the 5 steps of the 5-4-3-2-1 grounding technique.
Identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
“If one thing goes wrong, everything is ruined.” What distortion is this?
All or Nothing Thinking
What does it mean to have a growth mindset?
Believing abilities can improve through effort and learning
What’s one physiological sign of emotional dysregulation?
Increased heart rate, sweating, shaking, etc.
What’s an example of a boundary violation that’s emotional, not physical?
Guilt-tripping, manipulation, invalidation, etc.
Which type of coping strategy involves changing how you think about a problem?
Cognitive coping
“They didn’t text me back, they must hate me.” Which distortion is that?
Mind Reading
What’s one difference between self-esteem and self-compassion?
Esteem = how you judge yourself; compassion = how you treat yourself
What part of the brain is primarily responsible for emotional regulation?
Prefrontal cortex
What type of communication uses “I” statements and clear limits?
Assertive communication
What’s one example of a physical grounding skill?
Touching an object, deep breathing, stretching, cold water on skin
What question can help test the accuracy of a thought?
“What evidence do I have for and against this thought?”
What does “radical acceptance” mean in DBT terms?
Accepting reality fully without resistance, even if you don’t like it