Coping Skills
What are 4 examples of healthy coping skills?
What is taking a walk, Drawing, Listening to Music, Splashing cold water on your face, Squeezing a stress ball, Watching TV, Playing a video game?
What is Self-Esteem
What is Your overall sense of worth and how you view yourself.
A deeply distressing or disturbing experience that overwhelms an individual's ability to cope
What is Trauma?
The three parts of the Cognitive Triangle are?
What are Thoughts, Behaviors, and Feelings/Emotions
What is the foundation or core skill of DBT?
A popular technique to manage stress and anxiety, involving taking slow, deep breaths.
What is Deep Breathing?
How does low self-esteem impact motivation?
What is it can lead to giving up or avoiding challenges.
Explain what an Intrusive Thought or Flashback is.
What is a traumatic memory that pops into your mind without warning.
If a teen thinks, "I'm going to fail this test," what are they likely feeling?
What is Anxious, Nervous, Stressed
Emotion regulation skills help you manage your _____.
What is your reaction and your emotions effectively
What is deep breathing and how does it help with regulating emotions.
What is taking a deep inhale thru the nose and an open mouth exhale. It allows the body to slow down the heart rate, reduce the flight-or-flight response, and decrease production of adrenaline and cortisol.
What does "rebuilding" self-esteem often require?
What is undoing past messages, setting boundaries, and consistent practice.
What are your 4 F's
What is Fight, Flight, Freeze, Fawn
Name a behavior that might result from feeling lonley.
What is Calling a friend, Scrolling on social Media, Watching TV
DBT aims to replace ________ behaviors with __________ behaviors.
What is DBT aims to replace PROBLEM behaviors with SKILLFUL behaviors.
Problem behavior: feeling intense anger/rejection - you send abusive, defensive texts to a friend, leading to increased drama and guilt.
Skillful behavior: You recognize the anger, pause, and use "Opposite Action" by not responding immediately, or by responding politely and asking for a calmer time to talk.
A healthy way to deal with overwhelming emotions instead of numbing them.
What is feeling your feelings?
What is talking about them?
What is the difference between self-esteem and self-confidence?
What is Self-Esteem = overall value of self; Self-Confidence = belief in specific abilities (swimming, volleyball, writing, math)
A method to help you feel safe in the present moment when a memory feels overwhelming.
What is Grounding; Some grounding skills are:
5-4-3-2-1 technique
Mindful Meditation
Practicing yoga
True or False: Our thoughts have no impact on how we feel.
What is False; our thoughts have a huge impact on how we feel, they can even be the source of how we feel because of how we are talking to ourselves.
How do you practice mindfulness?
What is focusing on the present moment with curiosity and without judgement.
What causes anxiety?
What is anything and everything! Genetics, trauma, perfectionism, people pleasing, wanting to fit in, etc.
What happens when people tie their self-esteem to only achievements?
What is it becomes fragile - they may feel worthless when they fail, and it is a lot harder to get back up.
True or False: Trauma only happens when someone is physcially hurt.
What is False (emotional neglect and witnessing/hearing events also causes trauma)
What are three questions to ask when challenging a negative thought?
What is Is there any evidence to support the thought?, What are alternative explanations or view points? What would I say to a friend who has the same thought?
What does Dialectical mean?
What is Two opposite ideas can be true at the same time, and when considered together, can create a new truth and a new way of viewing the situation.
EX: "I am doing the best I can AND I need to do better, try harder, and be more motivated to change." "I can do this AND it's going to be hard." "I've got big problems AND I can try to solve them." "My mom is really strict AND she really cares about me."