Mindfulness
Describe the three parts of the WHAT skill?
Observe, Describe, and Participate.
What does the acronym T.I.P.P mean?
Temperature, Intensive physical exercise, Progressive muscle relaxation, and Paced breathing
What does the acronym H.A.L.T mean?
Hungry, Angry, Lonely, Tired
Describe the three parts of the cognitive triangle?
Thoughts, Emotions, and Behaviors
What does the acronym G.I.V.E mean?
be Gentle, act Interested, Validate, Easy manner
Describe the three parts of the HOW skill?
Non-judgmental, One Mindful, and Effective.
What are the 6 senses?
Sight, Hearing, Smell, Taste, Touch, and Movement
What does the acronym S.T.O.P mean?
Stop, Take a step back, Observe, Proceed mindfully
This is viewing situations in extremes, with no middle ground. For example, “If I fail this test, I’m a complete failure”? (cognitive distortion)
All-or-Nothing Thinking (Black-and-White Thinking)
What does the acronym F.A.S.T mean?
Fair, Apology free, Stick to your values, Truthful
What mind is driven by feelings, mood, and urges?
Emotional Mind.
What does the acronym A.B.C mean?
Accumulate positive experiences, Build mastery, and Cope ahead
What days and time are Northpoint's alumni meetings
Tuesdays at 6 and Fridays at 7
This is Drawing broad conclusions from a single event. For instance, “I failed this project; I always fail at everything” (cognitive distortion)
Overgeneralization
Name two family roles?
Hero, Scapegoat, Lost child, Mascot, Enabler
What mind is driven by logic, facts, and reason?
Logical or Rational Mind.
What does the acronym A.C.C.E.P.T.S mean?
Activities, Contributing, Comparison, Emotions, Push away, Thoughts, Sensations
What is needed to rebuild self esteem?
Values
This is Believing that feelings reflect reality. For instance, “I feel anxious, so something bad must be happening” (cognitive distortion)
Emotional Reasoning
What are the four communication styles?
Assertive, Passive, Passive-Aggressive, Aggressive
This is a practice in which an individual uses techniques to train attention and awareness and detach from ruminating thought to achieve a mentally clear, emotionally calm, and stable state of mind
Meditation
What does the acronym P.L.E.A.S.E mean?
Physical iLlness, Eating balanced, Avoid mood altering substances, Sleep, Exercise
What are the four "HAPPY" chemicals
Dopamine, Oxytocin, Endorphins, and Serotonin
This is imposing rigid rules on yourself or others, leading to guilt or frustration. Example: “I should always be perfect” (cognitive distortion)
Should statements
What does the acronym D.E.A.R.M.A.N. mean?
Describe, Express, Assert, Reinforce, Mindful, Act confident, Negotiate.