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 is the process of identifying what matters most to you and using it to guide your decisions?
Personal Values
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 are three physiological signs of emotional dysregulation?
Increased heart rate, sweating, shaking, shortness of breath, etc.
What’s an example of a boundary violation that’s emotional, not physical?
Guilt-tripping, manipulation, invalidation, etc.
What are three examples of a sensory grounding skill?
Touching an object, deep breathing, stretching, cold water on skinCognitive 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
Why is it important to distinguish between a primary emotion and a secondary emotion?
Because the emotion we initially express may be a reaction to a deeper feeling
What type of communication uses “I” statements and clear limits?
Assertive communication
You cannot immediately change a stressful situation, but you can change how you respond to it. What coping approach does this represent?
Focusing on what you can control
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
What part of the brain is primarily responsible for emotional regulation?
Prefrontal Cortex
You say 'yes' to avoid conflict, even though you really want to say 'no.' What is the potential long-term consequence?
Resentment and/or the neglect of your own needs
Why is regulating your nervous system important when experiencing emotional distress?
Because it helps reduce physiological arousal, improve emotional regulation, and restore the ability to think clearly
Why is it important to recognize and challenge unhelpful thinking patterns?
Because our thoughts influence our emotions, behaviors, and decisions, and challenging distorted thinking can help us respond more realistically and intentionally rather than automatically reacting to assumptions.
What does "SMART goals" stand for?
Specific, measurable, attainable, relevant and time-based