CBT
What does CBT stand for?
Cognitive Behavioral Therapy
What does DBT stand for?
Dialectical Behavior Therapy
What does ACT stand for?
Acceptance Commitment Therapy
Limits and rules we set for ourselves within relationships
Boundaries
A meditation technique where you purposefully take in the details of your surroundings using each of your senses
5-4-3-2-1 meditation technique
Our most deeply held assumptions about ourselves, the world, and others
core beliefs
A skill used to accept information both mentally and emotionally, without judgment.
Radical acceptance
The principles that govern how you want to act
Values
Assertive communication
A mindset with a balance between reasonable and emotional halves. The ability to recognize and respect your feelings while responding to them in a rational manner.
Wise mind
Repetitive thinking or dwelling on negative feelings and their causes and consequences
Rumination
What does the acronym TIPP stand for?
Temperature, Intense exercise, Progressive muscle relaxation, Paced breathing
An exercise where you visualize yourself resting near a stream. Whenever thoughts enter your mind, you imagine placing them atop a leaf, and watching as they float away
Leaves on a stream
Established in childhood and strongly impact relationships throughout life. Refers to how people think and behave within relationships.
Attachment styles
Long-lasting feelings of unworthiness that don't match up with the facts or others' perceptions. The key factor is a persistent fear of being exposed as a fraud
Imposter syndrome
Replacing distorted/irrational/unhelpful thoughts with alternative healthy thoughts
Reframing
What does the acronym DEAR MAN stand for?
Describe, Express, Assert, Reinforce, Mindfulness, Appear confident, Negotiate
Skills that work to shift attention and detach ourselves from the content of negative thoughts in order to loosen the hold these thoughts have over us
Thought defusion
A skill used to set a positive tone when bringing up a problem in order to work to resolve conflict
Soft startups
An evidence-based approach to confronting fears in a safe and systematic way. Guided by a therapist, a person faces their fears in manageable steps, leading to meaningful and dramatic anxiety reduction.
Exposure therapy
What are the 3 parts of the cognitive triangle?
Thoughts, behaviors, and emotions
Dialectical thinking
The ability to adapt to life's difficulties while remaining true to one's values.
Psychological flexibility
The behaviors that escalate conflict and damage relationships and the positive skills that can be used replace each of these behaviors in order to work to resolve conflict and encourage positive feelings.
What are the 6 components that make up the ACT hexaflex?
Contact with the present moment, values, committed action, self as a context, defusion, and acceptance