Coping Skills
Interpersonal
Therapeutic Styles
Health and Wellness
The Self
100
What is an affirmation? Give an example.
Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts.
I am resilient and brave.
I am doing my best and that is enough.
100
What is an "I" statement and how is it used?
I statements help you communicate your concerns, feelings and needs without blaming others or sounding threatening.
"I fell ___ when ___ because ____."
This is used to help get your point across without causing the listening to shut down.
100
Double Jeopardy!! What are the three parts that make up CBT?
100
What is a holistic form of treatment that acts as an effective and all-natural anti-depressant if done regularly?
Exercise or Mindful Movement
100
What is self-care? Give two examples.
Self-care is anything you do to take care of yourself physically, mentally, and emotionally well.
200
Double Jeopardy!! What is the practice in which we acknowledge the present and experience a sense of happiness and thankfulness?
Gratitude
200
What is the name of the communication style that means expressing your point of view in a way that is clear and direct, while still respecting others.
Assertiveness
200
Explain Radical Acceptance. What do you need to learn to accept, and what should you not accept?
You are supposed to accept the things you cannot change or that are outside of your control and the things you do not accept are the things you do have control over.
200
What is the practice of progressive muscle relaxation and what is it useful for?
It is the practice of tensing or tightening one muscle group at a time followed by a relaxation phase with release of the tension. This is used in practice to cultivate mental calmness to soothe anxious symptoms as well as alleviate insomnia.
200
What is the persistent inability to believe that one's success is deserved or has been legitimately achieved as a result of one's own efforts or skills.
Imposter Syndrome
300
What is the practice of "Thoughts on Trial?"
It is a CBT intervention designed to evaluate the rationality of our negative self-talk. First you start with a negative way of thinking, likely a cognitive distortion, and find evidence to support both the defense and prosecution and come to a verdict or conclusion on whether this thought has merit.
300
What are the four horsemen of communication?
Criticism, Contempt, Defensiveness, Stonewalling
300
When should you use the DBT skill "Check the Facts?"
Check The Facts is used in moments of distress or high emotional intensity to check whether your emotional reaction to an event fits the facts of that event.
300
Double Jeopardy!! What are three strategies you can do to improve sleep hygiene?
Sleep scheduling (same wake and bedtime), limiting caffeine intake, cold or cool environment, keeping the room dark, limiting screen time before bed, using sensory modulation tools (white noise, aromatherapy)
300
What are the primary emotions in the feelings wheel?
Happy, Angry, Worried, Proud, Sad, Excited, Surprised, Scared
400
What is the coping skill that activates the parasympathetic nervous system (rest and digest) or deactivates the sympathetic nervous system (fight or flight)?
Deep Breathing
Why: vagus nerve connects to diaphragm, and we have voluntary control over this
400
What are Ecomaps and how are they useful?
Ecomaps are a visual representation that shows all the systems at play in an individual's life. They are useful in showing an individual's relationships to the external world and how we can use those connections to help us grow.
400
What does the DBT practice "ACCEPTS" teach? It is Double Jeopardy ONLY if you explain the acronym too.
ACCEPTS outlines seven techniques for distracting yourself from distressing emotions until they pass. It is for the practice of distress tolerance.
ACCEPTS: Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
400
What is mindfulness? Describe a practice and how to use it.
Mindfulness is a state in which you focus on being intensely aware of what you're sensing and feeling in the moment without interpretation or judgment.
Practices Include: meditation, Guided Imagery, Journaling, Leaves on a Stream, Body Scanning
400
What is Loneliness? Explain how it is different than isolation and solitude.
Loneliness is an emotional state or deep longing that makes one feel unfulfilled and disconnected.
Isolation is an unhealthy avoidance behavior in which a person chooses to seclude themselves from others.
Solitude is a choice to be alone and us that time to reflect and enjoy one's own company to recharge our self-care battery.
500
Double Jeopardy!! There are three types of "In the moment short-term coping skills" 1) Distraction 2) Grounding and 3) Emotional Release. Please identify 1 skill from each type to demonstrate your knowledge of short-term coping skill interventions.
Distraction: watching a movie, talk with friends, play a game, read a book, cooking, gardening, cleaning or organizing, listening to music
Grounding: sensory modulation interventions touch (fidgets, temperature, textures, worry stones) taste (sour candies, mint gum, citrus) smell (essential oils, lotion, laundry, lavender) sight (describing surroundings, counting shapes/colors) sound (white noise, ASMR, silence, music)
Emotional Release: intense physical activity, venting to a friend, journaling, screaming into a pillow
500
What are the different types of attachment styles?
Secure Attachment
Anxious Attachment
Avoidant Attachment
Disorganized Attachment
500
What are the key components of a safety plan?
Warning Signs/Triggers, Coping skills, Support (social, clinical etc.), Hot Line Numbers
500
Double Jeopardy!! What are the two things that all cognitive distortions have in common? Name at least three types of cognitive distortions.
All cognitive distortions are either False or Inaccurate.
Types: Black & White, Overgeneralization, Mind Reading, Fortune Telling, Personalization, Emotional Reasoning, Catastrophizing, Disqualifying the Positive, Selective Abstraction, Labeling, Should Statements
500
What are the four stages of Habit Formation? Double Jeopardy ONLY if you can name the four laws of building habits AND breaking habits.
Cue Craving Response Reward.
Building: Make it Obvious, Attractive, Easy, and Satisfying
Breaking: Make it Invisible, Unattractive, Difficult, and Unsatisfying