CBT
What does CBT stand for?
Cognitive Behavioral Therapy
Dialectical Behavioral Therapy
What does ACT stand for?
Acceptance and Commitment Therapy
Brave
Name 1 thing that makes you proud of yourself
True or False:
Sharks existed before trees
TRUE
Give an example of a CBT cycle
Thought: I am unlovable
Emotion: Shame, guilt, sadness, anger, hopelessness, helplessness
Physical: fatigue, crying, lump in throat, sweaty palms, headache
Behavior: isolate, self-harm, self-sabotage, use substances, seek reassurance
What are the four Pillars of DBT? And which ones align with change, and which ones align with acceptance?
Distress Tolerance
Interpersonal Effectiveness
Mindfulness
Emotion Regulation
What are the 3 components that make up ACT?
Be Present
Be Open
Do what Matters!
Braver
Name one thing YOU want to change in the next 6 months
How many hearts does an Octopus have?
3
According to CBT, what two things our IN our control and what two things are OUT of our control?
IN: Behaviors and Thoughts
OUT: Emotions and Physical Sensations
I REALLY want to go to Lollapalooza this summer- what DBT skill could I use to ask my parents?
BONUS POINTS: What other skills might be important to keep in mind, as well.
DEAR MAN
Bonus: GIVE/FAST
What is Thought Defusion?
Creating space between you and your thoughts, depowering a thought, so it no longer dictats how you move
Vulnerable
What is your favorite song and why?
True or False:
Bananas are berries
TRUE
Name 3 "red flag" words
no one, everybody, always, should, nobody, never
What are some says we can practice willingness?
GTs get final choice on acceptable answers
Give 3 examples of an Internal Experiences
physical sensations, urges, intrusive thoughts, automatic negative thoughts, derealization, depersonalization, nightmares, cravings
Bravest
Give a 25 second speech about something your passionate about
Which animal's fingerprints are so similar to humans that they can confuse investigators?
Koala
What is the LEAST vulnerable form of thoughts?
Questions (Answer the questions will often get us closer to our core belief- the things driving the questions)
TIPP is recommended to be used when you are in Crisis. What does DBT mean by crisis?
If you are going to hurt yourself or someone else
(you are going to engage in the 4 harms)
Who is the creator of ACT?
Steven Hayes
Vulernable
What are 4 values you are willing to be uncomfortable for?
What percentage of the ocean floor has been directly mapped in high detail?
Less an 30%