CBT
What is the correct terminology for a "thinking error"?
Cognitive Distortion
What are the five senses?
1. sight
2. smell
3. touch
4. hear
5. taste
What does SUDs stand for?
Subjective Units of Distress Scale
Name three physical symptoms of anxiety
sweating, rapid breathing, fast heart rate, dilated pupils, fidgety
Provide a fact check for: "I should be further along in recovery by now"
...
What does the acronym CBT stand for?
Cognitive Behavioral Therapy
Name 3 distress tolerance skills
STOP, TIPP, Pros and Cons, Grounding, radical acceptance, Accepts, Self soothing, IMPROVE
What is the cycle of anxiety?
The cycle of anxiety is a 4-stage process that may cause you to feel anxious, avoid situations, find short-term relief, and experience stronger anxiety thereafter. This may become a “vicious cycle” that's challenging to navigate, especially for those who lean into avoidance strategies.
You begin slowing down your pace at lunch and your eating disorder thoughts are ramping up. You notice that you feel pressured for time to finish, and checking the facts is not really working anymore. What SUDs rating are you at?
5/10 (moderate distress)
What are the ABCs of rational thinking?
Activating event
Belief
Consequences
What category of cognitive distortion is it when someone thinks in absolutes such as always or never?
all or nothing thinking or black and white thinking
What does TIPP stand for?
Temperature
Intense Exercise
Paced breathing
Progressive Muscle relaxation
What is the window of tolerance?
The Window of Tolerance describes the best state of 'arousal' or stimulation in which we are able to function and thrive in everyday life. When we exist within this window, we are able to learn effectively, play, and relate well to ourselves and others.
These types of skills are more useful when anxiety is still low on the SUDs scale.
Cognitive skills or mindfulness
What is the skill portion relating to the ABCs of rational thinking?
Dispute
Action
What is the category of cognitive distortion where you make an assumption based on a feeling?
Emotional Reasoning
Activities
Contributing
Comparisons
Emotions
Pushing away
Thoughts
Sensations
How are eating disorders and anxiety related?
This type of skill is most useful at high levels of anxiety.
Distress tolerance
This skill is a foundation of CBT where you set goals and monitor symptoms
Self monitoring
What are the three points of the CBT triangle?
Thoughts (cognitions), behaviors, emotions (or feelings)
What are the three goals of distress tolerance?
1. Survive crisis situations without making them worse
2. Accept Reality
3. Become free
What is anxiety?
Anxiety is our body's normal reaction to stressful situations. Anxiety is a survival instinct that tells our body when we are in perceived danger.
What is the benefit of addressing anxiety early on before it gets too intense?
Skills are easier to use when your body is more regulated, avoidance is lower, cognitively we are more open to growth and ideas.
How does CBT differ from DBT?
CBT works on challenging cognitions, whereas DBT is mostly behavior focused.