DBT Skill
Identify three self soothing techniques
Cold therapy, senses, aroma therapy etc.
Name three coping skills
meditation, music, reading, journaling etc.
What does CBT stand for/what is it?
Cognitive Behavior Therapy aims to help you identify and challenge unhelpful thoughts and to learn practical self-help strategies. (CBT) is a talking therapy that can help you manage your problems by changing the way you think and behave.
This mental health condition is characterized by a low mood or loss of pleasure or interest in activities for long periods of time.
Depression
What can you catch but not throw?
A cold
A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Mindfulness
Why are coping skills useful
Coping skills help you tolerate, minimize, and deal with stressful situations in life.
Name 2 cognitive distortions
All-or-nothing, overgeneralization, mental filtering, discounting positive, jumping to conclusions, catastrophizing, blaming, labeling, fallacy of fairness, heaven's reward fallacy, control fallacies
Intense, excessive, and persistent worry and fear about everyday situations.
Anxiety
I go up and down, but never move. What am I?
A staircase
A practice that involves accepting emotions, thoughts and circumstances that are unchangeable and out of your control.
Radical Acceptance
When is the best time to practice a coping skill?
It is best to practice coping skills when you are in a calm state of mind.
An unwelcome, involuntary thought, image, or unpleasant idea that may become an obsession, is upsetting or distressing, and can feel difficult to manage or eliminate.
Intrusive thought
Describe the symptoms of an anxiety or panic attack
Racing heart
Constricted breathing
Sweating
Chest pain
Chills
Nausea
Trembling
What month of the year has 28 days?
All of them
This self-regulation technique involves observing and experiencing an urge without engaging in it.
Urge Surfing
A stressful situation arises. Your emotions are heightened. Give me an example of a coping skill you would use.
Distractions, distractions, distractions! "feel-good" activities
Internal mental filters or biases that increase our misery, fuel our anxiety, and may make us feel bad about ourselves. They are thought patterns that cause a person to perceive reality inaccurately due to being exaggerated or irrational
Cognitive Distortions
True or false: a therapist can prescribe medications
Only a licensed psychiatrist can prescribe medication - but psychiatrists can also be therapists
What question can you never say yes to?
Are you asleep?
“________ are the framework we set for ourselves on how we want to be treated by others and how we treat other people”
Boundaries
What is the difference between self-care and a coping skill?
Self-care involves any healthy, deliberate activity, intended to nourish your mental, emotional, and/or physical wellbeing. They are a preventative measure. Coping skills are activities or behaviors we have learned, or may do naturally, utilized in the moment to help manage stressful situations or overwhelming emotions.
What is the CBT triangle
The CBT triangle emphasizes the relationship between our thoughts, our feelings, and our behaviors. More specifically, how our thoughts change the way that we feel, which subsequently changes the way that we act, which then influences our thoughts.
True or false: 20% of adolescents may experience a mental health problem
True
What can you hold in your right hand but never in your left hand?
Your left hand