DBT
Name the 4 parts of the TIPP skill.
Temperature
Intense Exercise
Paced Breathing
Progressive (or Paired) Muscle Relaxation
Describe a Core Belief
Deeply held, fundamental beliefs that act as the internal lens through which you view yourself, others, and the world.
They often form early in life and shape our reality, guiding automatic thoughts, emotional responses, and daily behaviors without us even realizing it most of the time.
How does Narrative Therapy view The Problem?
The Problem is the Problem, not the Person.
It treats problems as separate entities that a person is interacting with, rather than internal flaws, diseases, or deficits in a person's character
Who said these quotes?
"My religion is very simple. My religion is kindness".
"We can never obtain peace in the outer world until we peace with ourselves".
The Dalai Lama
What refers to the ability of neurons to change the way they are connected to one another as the brain adapts to the environment through time?
neuroplasticity (or neural plasticity)
What is the most well-known DBT skill for Interpersonal Effectiveness?
DEAR MAN
What is a Cognitive Distortion?
Cognitive distortions are repeated inaccurate thought patterns that twist reality and convince us to believe things that are often untrue or unnecessarily negative.
These automatic "thought traps" can fuel anxiety, depression, and low self-esteem.
Describe the Miracle Question in Solution-Focused Therapy.
This technique asks us to imagine a scenario where their primary problem disappears overnight. Because the miracle happens while we are asleep, we don't immediately know it has occurred, forcing us to look for behavioral and emotional clues the next day.
Carl Rogers: "Who looks outside dreams; who looks inside _________.
AWAKES.
When you have adequate levels of ________, you feel emotionally stable and calm and you’ll also have noticeably higher levels of energy and focus.
Serotonin - The Mood Regulator
What are the 2 core principles we try and balance by using DBT?
Acceptance & Change
What is the goal in CBT?
We learn to identify, evaluate, and respond to dysfunctional thoughts and beliefs; We work to change thinking, mood, and behavior
How do you define Somatic Symptoms?
Somatic symptoms are physical sensations or ailments (such as pain, fatigue, dizziness or nausea) experienced in the body. While these physical feelings are entirely real, they are often linked to or aggravated by psychological factors, stress, or emotional distress rather than a strictly diagnosed medical illness.
"The happiness of your life depends upon the quality of your thoughts".
Who said this?
Marcus Aurelius
What is the Vagus Nerve?
The vagus nerve is the longest and most complex cranial nerve in your body. Originating in the brainstem, it acts as a primary two-way "information superhighway," connecting your brain to major internal organs—including the heart, lungs, and digestive tract.
What are the 4 pillars of DBT?
Emotional Regulation
Mindfulness
Distress Tolerance
Interpersonal Effectiveness
Where would CBT say that The Problem lies?
Dysfunctional Thinking
What are the 4 pillars of Stoicism?
Wisdom
Courage
Justice
Temperance
Who created/founded Dialectical Behavioral Therapy
Marsha Linehan
Oxytocin is known as the “love hormone” and it can promote trust, empathy, and bonding in relationships.
What are some ways to boost your Oxytocin naturally?
Petting an animal
meditating
hugging someone, or other positive physical contact, like holding hands, getting a massage
social bonding, like talking, laughing and making eye contact
How is Distress Tolerance difference from Emotional Regulation?
Distress Tolerance is your "crisis toolkit" for surviving more intense, overwhelming emotions without making the situation worse.
Emotional Regulation is your "daily management" tool used to understand, adjust, and balance your baseline emotions.
This is an example of what in CBT:
"What evidence supports this belief? Is there any evidence that might challenge this?"
Socratic Questioning
The nervous system which is part of the autonomic nervous system, which regulates automatic, unconscious bodily functions?
Known as the "rest and digest" system, it conserves energy and controls essential, day-to-day processes like heart rate, digestion, and breathing when the body is at rest.
The parasympathetic nervous system (PSNS).
"Everything that irritates us about others can lead us to an understanding or ourselves".
Who said this?
Carl Jung
What two pathways make up the vagus nerve?
What is the dorsal vagus and the ventral vagus.