Relationships
These are the three roles in the drama triangle.
Victim, rescuer, persecutor.
This emotion is often felt when the well-being of you or someone you care about is being threatened and communicates a need for safety and security.
Fear
CBT stands for this.
Cognitive behavioral therapy
DBT stands for this.
Dialectical behavior therapy
TRUE or FALSE: the purpose of coping skills is to make difficult emotions go away and replace them with more enjoyable emotions.
FALSE
This is the process of finding a kernel of truth in someone else's perspective or situation and/or verifying the facts of a situation.
Validation
This emotion is often felt when an important goal is being blocked, you or someone you care about is being attacked/insulted, or the integrity of your social group is being threatened and communicates a need for respect, consideration, and problem solving.
Anger
This is the name for irrational and unhelpful thought patterns (ie. black and white thinking, catastrophizing, jumping to conclusions, etc.).
Cognitive distortions.
This is the idea behind dialectics and DBT in general that aims to help people begin balancing black and white thoughts, feelings, beliefs, and behaviors.
Two seemingly opposite things can still both be true and valid at the same time.
4-4-4-4, 4-4-8, and 4-7-8 are all types of this set of coping skills.
Deep breathing exercises
This is a manipulation tactic using psychological methods to get someone to question their own sanity, reality, or powers of reasoning.
Gaslighting
This emotion is often felt when something or someone has been lost permanently or things are not the you wanted or expected and hoped for them to be and can indicate a need for connection, trust, and understanding.
Sadness
According to the cognitive model, after a person experiences an event/trigger, arrange the following in the correct order of what comes next: behaviors, thoughts, feelings.
Thoughts -> feelings -> behaviors
According to DBT and Wise Mind, this is the part of a person that analyzes the world from a purely analytical viewpoint and makes decisions and judgements based only on the facts and evidence of a situation.
Rational Mind
The purpose of this type of coping skills is not to facilitate relaxation, but rather help distract away from intense emotional/trauma responses and urges by actively engaging in specific physical, mental, and soothing techniques.
Grounding techniques
Someone in this dysfunctional family role often flies under the radar, can spend a lot of time alone, and can later struggle to establish and/or maintain healthy relationships.
Lost child.
Often used interchangeably, the difference between envy and jealousy is that envy is felt when (fill in the blank) and jealousy is felt when (fill in the blank).
Envy - somebody has something you want or need but don't have.
Jealousy - you have something important to you that's at risk of being taken away, damaged, or lost.
According to CBT, these are at the root of our irrational thoughts, behaviors, and rules for ourselves.
Irrational core beliefs
This DBT skill focuses on identifying unhealthy behaviors that emotions may urge us to act on and instead implement alternative behaviors to break the cycle of unhelpful emotions keeping themselves around.
Opposite Action
This skill involves deliberately tensing and releasing different muscle groups to facilitate full body relaxation and can be a good alternative to guided meditations.
Progressive muscle relaxation
These are the three types of boundaries.
Rigid, porous, and flexible.
Often used interchangeably, the difference between guilt and shame is that guilt is felt when (fill in the blank) and shame is felt when (fill in the blank).
Guilt - you regret your behavior and/or your behavior violates your own morals and values.
Shame - you perceive there is something inherently wrong with you and/or you fear rejection by others if personal characteristics/behaviors are made public.
This CBT skill involves identifying necessary, routine, and pleasurable activities that have decreased or fallen off due to worsening mental health symptoms and actively scheduling them back into each week.
Behavioral activation
This DBT skill provides a framework for effective communication with others to healthily express needs and boundaries and resolve conflicts.
DEARMAN
Often referred to as a defense mechanism, this coping strategy involves releasing pent up emotions into socially acceptable avenues such as art, music, and exercise.
Sublimation