Cognitive Distortions
You look at things in absolute, black and white categories.
All-or-nothing thinking
During times of anxiety these five tasks will allow you to take the focus off of your anxiety.
5-4-3-2-1 Grounding
Giving yourself an excuse or a reason for harmful behavior to be okay.
Justification
This practice involves an individual focusing on the present moment.
Mindfulness
A type of statement used to express how you feel without being provoking.
What is an 'I" statement.
You identify with your short comings
Labeling
In challenging times focus on taking care of yourself by doing things like. (taking a walk, reading a book)
Self-Care
The act of numbing one's emotions with a substance.
Self-medicating
These practices for emotional regulation involve an individual inhaling and exhaling.
What is a breathing technique.
Assertive approach to communicating your expectations and needs.
What is setting boundaries.
You blow things out of proportion or you shrink there importance inappropriately.
Magnification/ Minimization
Take a deep belly breath through your nose and exhale through your mouth slowly, repeat this until you feel calm.
Deep breathing techniques.
An unhealthy reliance on another person.
Co-dependency
Individuals envision their place of comfort and safety.
What is finding your "happy place."
Describe, Express, Assert, Reinforce, Mindful, Appear, Negotiate.
What is DEAR MAN.
You view a negative event as a never-ending pattern of defeat.
Over Generalization
Tools used to set goals for adaptive coping skills.
SMART GOALS
A lack of emotional or behavioral self-control. .
Impulsive
Discussing your emotions with a safe and supportive person.
What is processing
Positive statement, constructive criticism, positive statement
What is the sandwich technique
You dwell on the negative and ignore the positive.
Mental Filter
Putting the body and mind into a deep state of relaxation, helping you learn how to stay in the present moment and not get overwhelmed by thoughts you can't control.
Mindfulness / Meditation
A form of manipulation that is used to exploit an interaction between two people, who are not communicating directly.
Triangulation
An activity which involves placing your thoughts and emotions on paper.
What is journaling
One of the four skills taught in DBT
What are interpersonal effectiveness skills