Mindfulness
Emotion Regulation
Interpersonal Effectiveness
Distress tolerance
Scenarios
100

Name a way to be more mindful

be intentional, listen, notice the senses, grounding, etc

100

Name an emotion you are working on letting yourself feel

Ex: Happy, sad, mad

100

Communication style we want to try to achieve

Assertive communication

100

Name an improvement you have made recently

Ex: reduction in self-harming bxs, implementing skills, feeling emotions, talking about emotions

100

You asked your partner 3 times to complete a household task. They did not complete the task and now you are upset. What would be a healthy way of communicating this with them?

Ex: use I statements.

200

Stimulation of this nerve has shown promise as a therapeutic option in treatment-resistant anxiety disorders like PTSD

Vagus nerve

200

Setting impossible standards for success, and feels upset when they are not met

Perfectionist  

200

Name a goal that you have

I want to go back to school, I want to get a job, I want to be healthy, etc

200

This teaches us that painful experiences are a part of life. However, this does not mean that we approve of difficult situations.

Radical acceptance 

200

Set a healthy boundary: Your boss wants you to work late, but you have a prior engagement and cannot do it

Ex: I already have prior commitments and will not be able to stay late.

300
The balance between reasonable and emotional halves. Able to recognize and respect feelings while responding to them in a rational manner

Wise mind

300
What are the 3 c's?

Catch it, check it, change it

300
This is any enmeshed relationship in which one person loses their sense of independence and believes they need to tend to someone else

Codependency

300

Type of bond that forms as a result of harmful, intense, and emotional life circumstances

Trauma bond

300

If I believe I can make things happen in my life, I most likely have _____; If I believe things happen to me, I most likely have _____.

Internal locus of control; External locus of control

400

Name 2 positive affirmations for yourself

I am worthy, I am smart, I am funny, I am a nice person, I choose to be happy today, I am doing my best, I am proud of myself

400

Reframe this negative core belief

I am worthless

400

These help you define what you are comfortable with and how you would like to be treated by others

Boundaries

400

The characteristics determining who or what a person is

Identity 

400

What is this an example of: I am unlovable 

Negative core belief


500

Name 3 healthy coping skills/self-care 

walking, running, coloring, basketball, hiking, swimming, petting an animal, reading, yoga, etc

500

Name 3 things you are grateful for

Ex: family, friends, animals, seasons, etc

500

Name something you learned this week

Ex: Rural King has ducks

500

The stop skill

Stop, take a step back, observe, proceed mindfully

500

Your partner is out with friends and has not spoken to you for a few hours. Someone with an anxious attachment style might:

Ex: Obsessively call/text them.

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