DBT
This DBT emotion regulation skill encourages you to do the opposite of what your emotions urge when those urges are unhelpful.
Opposite Action
In CBT, thoughts influence emotions and this third important component.
Behaviors
This is the most common type of mental health disorder in the world, affecting hundreds of millions of people.
Anxiety Disorder
Name one healthy way to calm yourself when you begin feeling overwhelmed.
Examples include taking a walk, stretching, deep breathing, listening to calming music, journaling, calling a supportive friend, or practicing mindfulness.
Simply taking a walk in a local park can help improve this aspect of mental health.
Mood
The DBT acronym "TIPP" includes changing your body temperature to quickly reduce intense emotions. What does the first "T" stand for?
Temperature
Expecting the absolute worst possible outcome is an example of which cognitive distortion?
Catastrophizing
Regular physical activity is associated with improved mood because it helps release these natural "feel-good" chemicals.
Endorphins
The breathing rhythm where you inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4.
Box Breathing
Listening to birdsong has been associated with reductions in feelings of this common emotional state.
What is Stress (or Anxiety).
(Safety is also an acceptable answer).
This DBT skill teaches you to balance accepting reality as it is while choosing effective actions instead of fighting the facts.
Radical Acceptance
Believing that you are responsible for events outside of your control is known as this cognitive distortion.
Personalization
Name two common physical symptoms of anxiety.
Examples include rapid heartbeat, muscle tension, sweating, shaking, upset stomach, shortness of breath, dizziness, or headaches.
A Type of technique that can be help us during a sudden panic attack or high anxiety, when we experience trauma flashbacks or dissociation, or to stop rumination or negative thinking.
Grounding Techniques.
Name two evidence-based ways that spending time in nature can support mental health.
Examples include reducing stress, lowering anxiety, improving mood, enhancing attention, supporting emotional regulation, increasing feelings of calm, or improving overall well-being.
In DBT, "Wise Mind" is the integration of these two other states of mind.
Emotional Mind and Reasonable Mind
CBT encourages evaluating automatic thoughts by asking what supports the thought, what contradicts it, and what more realistic conclusion can be drawn. This process is called what?
Examining the Evidence (or Evaluating Evidence)
Often linked to feelings of happiness and mood regulation, this key neurotransmitter is heavily targeted by antidepressant medications.
Serotonin
This relaxation technique involves tightening and then relaxing different muscle groups throughout the body.
Progressive Muscle Relaxation
Trees release organic compounds called ___________ that, when inhaled, boost human immune cell activity and lower blood pressure.
Phytoncides
The primary dialectic balanced within mindfulness and all of DBT (2 words).
Acceptance and Change
The collaborative questioning technique used by therapists to help clients evaluate and challenge unhelpful thoughts.
Socratic Questioning
Name 4 of the 7 Stages of Grief.
Shock Denial Anger
Bargaining Depression
Denial Reconstruction Acceptance
Putting your face in _______________ triggers the mammalian dive reflex, instantly slowing a racing heart.
Ice water (cold water)
Name the concept that explains how aquatic environments—lakes, rivers, and oceans— helps reduce mental distress and elevate calmness just as effectively as green forests.
The "Blue Space" Effect