Dialectical Behavior Therapy (DBT)
Q: True or False: Radical Acceptance means you agree with what happened.
A: What is False?
Q: In CBT, this is what you try to identify and challenge because it may be negative or distorted.
A: What are automatic thoughts?
Q: This ACT process involves allowing thoughts and feelings to come and go without fighting them.
A: What is acceptance?
Q: This means treating yourself with the same kindness you’d offer a friend.
A: What is self-compassion?
Q: This part of the nervous system is the focus of Polyvagal Theory.
A: What is the vagus nerve?
Q: The acronym used for asking for something or saying no in an effective way.
A: What is DEAR MAN?
Q: In CBT, these are the three things that are connected in the CBT triangle.
A: What are thoughts, feelings, and behaviors?
Q: This word in ACT refers to taking steps toward your values even when it's uncomfortable.
A: What is commitment (or committed action)?
Q: This word describes how self-compassion helps you feel less alone in your struggles.
A: What is common humanity?
Q: Polyvagal Theory helps us understand the connection between this system and emotional regulation.
A: What is the nervous system?
Q: Name one of the "What" skills in mindfulness.
A: What is Observe, Describe, or Participate?
Q: This term describes thinking in extremes, like “always” or “never.”
A: What is all-or-nothing thinking?
Q: ACT uses this kind of mindfulness to help you stay in the moment.
A: What is present moment awareness?
Q: These are the three main components of self-compassion, according to Dr. Kristin Neff.
A: What are self-kindness, common humanity, and mindfulness?
Q: This state is connected to feeling safe, calm, and socially engaged.
A: What is the ventral vagal state?
Q: This DBT skill helps you manage overwhelming emotions by changing your body chemistry with cold water, intense exercise, or paced breathing.
A: What is TIPP?
Q: This CBT skill helps you test your thoughts by gathering evidence for and against them.
A: What is cognitive restructuring?
Q: ACT encourages you to live by these, rather than by fear or avoidance.
A: What are values?
Q: This harsh inner voice says things like “I’m not good enough.”
A: What is the inner critic?
Q: This state is often described as "fight or flight."
A: What is the sympathetic state?
Q: This skill helps you calm your body using your five senses.
A: What is Self-Soothing?
Q: This is when you gradually face a fear in small, manageable steps.
A: What is exposure?
Q: This ACT skill helps you watch your thoughts like you're an observer, not a participant.
A: What is defusion?
Q: Self-compassion encourages you to be gentle with yourself instead of doing this.
A: What is judging or criticizing?
Q: This shutdown or freeze state happens when we feel overwhelmed or hopeless.
A: What is the dorsal vagal state?