CBT & U!
The three components of the CBT Triangle.
What are Thoughts, Feelings, and Behaviors?
The three states of mind in DBT.
What are Wise Mind, Emotion Mind, and Reasonable Mind?
This skill involves accepting reality as it is, without fighting it, to reduce suffering.
What is Radical Acceptance?
The skill of acting in a way that contradicts your emotional urge.
What is Opposite Action?
This cognitive distortion involves seeing only the worst possible outcomes.
What is Catastrophizing?
What does "Wise Mind" help with?
Wise mind balances emotion and reason, helping you make healthy decisions and lead a fulfilling life.
The acronym used for managing crisis situations using Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation.
What is TIPP?
This DBT acronym encourages setting boundaries, expressing needs, and resolving conflicts while preserving relationships.
What is D.E.A.R.M.A.N.?
The goal of this technique is to challenge and change irrational or unhelpful thoughts.
What is Cognitive Restructuring?
This "What" skill involves acting with awareness, rather than on automatic pilot.
What is Being Mindful (or Participating)?
This acronym helps you remember how to distract yourself from distress (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations).
What is A.C.C.E.P.T.S.?
This type of action is taken when an emotion does not fit the facts of a situation.
What is Opposite Action?
This term describes the most central, deeply held beliefs about oneself, others, and the world.
What are Core Beliefs (or Schemas)?
This "How" skill means focusing on one thing at a time.
What is One-Mindfully?
This technique involves fully immersing yourself in the present moment, going with the flow.
What is Participating?
What is one of the 4 modules in DBT?
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness.
A method used to examine evidence for and against a specific thought.
What is a Thought Record (or Socratic Questioning)?
Name a DBT Skill
Body Scans, Grounding, Distress Tolerance, Interpersonal Effectiveness, Boundaries, DEARMAN, Emotion Diary, Mindfulness, TIPPS, PLEASE.
The skill of replacing a harmful behavior with a harmless one to survive a moment of high distress.
What is "Turning the Mind" or "Distraction"?
In the acronym IMPROVE name 2 of the skills.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.