Cognitive Behavioral Therapy
A skill that challenges evidence against/for the thought.
What is Thoughts on Trial?
This Emotional Regulation Skill is used to proactively prepare for a future situation that is likely to trigger intense distress, anxiety, or unhelpful behavioral patterns
What is Cope Ahead?
Difficulty with saying no, passive communication style, does not express needs, and is overly trusting of others.
What is Porous Boundaries?
This Breathing Skill consists of breathing in for 4, holding for 4, exhaling for 4, and holding again for 4.
What is Box Breathing?
This type of self-care involves eating nutritious meals, taking medications, body movement, prioritizing sleep, and taking care of personal hygiene.
What is Physical Self-Care?
A skill that asks you open ended questions to help challenge a thought.
What is Socratic Questioning?
This is a Mindfulness Skill that helps you validate both your emotional mind and logic mind.
What is Wise Mind?
A skill to use during conflict and setting boundaries that decreases blaming or the other person becoming defensive
What are "I" Statements?
This Mindfulness Skill consists of tensing your muscles and relaxing them throughout different parts of your body.
What is Progressive Muscle Relaxation?
This type of self-care involves engaging in hobbies, taking time off from work, school, and other obligations, expressing feelings in a healthy way (e.g., talking, creating art, journaling), and positive self reflection.
What is Psychological/Emotional self-care?
A skill that helps you engage in meaningful or enjoyable activities when motivation is low.
What is Behavioral Activation?
This is a Communication/Interpersonal Effectiveness skill that helps you communicate your needs effectively.
What is DEARMAN?
Difficult time trusting others, doesn't ask for help, pushes others away, avoids close relationships.
What is Rigid Boundaries?4
This Grounding Skill helps when you are experiencing an anxiety attack, dissociation, or dysregulation with using your 5 senses.
What is the 5-4-3-2-1 Method?
This type of self-care involves spending time with people you like, asking for help when you need it, spending time alone with your romantic partner, and doing enjoyable activities with other people.
What is Social Self Care?
A cognitive distortion that makes you think of the worst possible outcome.
What is Catastrophizing?
An Emotional Regulation skill that helps ride the wave of urges or cravings.
What is Urge Surfing?
What is an Anxious Attachment Style?
This is a Distress Tolerance skill that helps regulate your body and emotional responses that involve temperature change, intense exercise, paced breathing, and progressive muscle relaxation.
What is TIPP skill?
This type of self-care involves utilizing coping skills such as breathing techniques, journaling, mindfulness and grounding, challenging negative self-talk, taking medications, and talking with a therapist.
What is Mental Self-Care?
A belief that distorts the way you view yourself and the world based on negative life experiences.
What are Negative Core Beliefs?
A Distress Tolerance skill that helps provide a alternate way of engaging in a behavior that is still fulfilling.
What is Alternate Rebellion?
Keeps other at a distance, finds it hard to express emotions, fears depending on others, and fears intimacy.
What is an Avoidant Attachment Style?
This Mindfulness/Grounding skill is used for body movement indoors/outdoors for regulation.
What is exercise, walking, running, yoga?
This type of self-care involves connecting you with a deeper sense of meaning, values, or purpose.
What is Spiritual Self-Care?