CBT
This is what CBT stands for
What is Cognitive Behavioral Therapy
True or false: Values are different from goals. (extra 50 points if you can describe how)
True, values are a compass and help us make decisions while goals are desired outcomes
This tool organizes your levels of distress from 0-100.
What is the distress thermometer
What is the name of the nerve that Polyvagal Theory is based on?
The vagus nerve
Michael Phelps has the most Olympic medals. What sport did he compete in?
Swimming
These are the three components for the CBT triangle
Thoughts, feelings, behaviors
Self-as-context describes us as having two parts of self. What is one of the two selves? (bonus 50 points if you can name both)
Thinking self and observing self
True or false: your boiling point is where you become immobile and shut down
false
Batman started to have a racing heart, tense muscles, and shallow breathing. He felt on edge and was constantly fidgeting. Batman started to feel like everything is urgent, got irritable and aggressive, and felt a high urge to avoid. What nervous system state is he in?
Fight/Flight
What are the three summer zodiac signs?
Cancer, Leo, and Virgo.
This is a deeply held assumptions that we hold about ourselves, other people, and the world. They are formed early in life and are the lens in which we interpret our experience.
What are core beliefs
Embracing and making space for painful thoughts, feelings, and sensations rather than fighting them or avoiding them
What is acceptance
This is the fear and alarm center of the brain
amygdala
Superman felt paralyzed and immobile. He felt chronic fatigue and numbness in his limbs. He also started to feel emotionally numb and a lack of motivation. He started to zone out frequently, mindlessly scroll, and isolated. What nervous system state is he in?
Freeze
What is the first day of summer called?
The summer solstice.
These are exaggerated, irrational, or unhelpful thinking patterns. (bonus 50 points if you can name 3 examples)
What are cognitive distortions. (......)
Learning to step back and detach from negative thoughts, viewing them as passing events or words rather than absolute truths
Cognitive Defusion
The techniques that works through the body to change the brain are called _____. The techniques that works through awareness and thinking to change the brain are known as _______. (To get the points, you only need to name one, but if you name both, you get 50 bonus points)
1. Bottom-up
2. Top-down
This is the opposite of a trigger. This is something that sparks feelings of safety and connection in the body.
What is a glimmer?
In which year did the United States gain independence from Britain?
In 1776
The process of learning to recognize, question, and reframe irrational, dysfunctional thinking patterns into more grounded, rational perspectives
What is cognitive restructuring
This concept describes being present, opening up, and doing what matters. The primary goal of Acceptance and Commitment therapy is to grow in this area.
What is psychological flexibility
This part of the brain acts as the interoception center and proprioception center.
What is the insula
This is the process where two individuals influence each other's emotional states to create feelings of safety and connection
co-regulation
What is the largest ocean on Earth? (Bonus 100 pts if you can name how many square miles it has)
The Pacific Ocean. It covers 63 million square miles