CBT 1
What does CBT stand for?
Cognitive Behavioral Therapy
What are the three points of the CBT triangle?
Behavior, emotion, and thoughts
Dialectical Behavioral Therapy
What is the TIPP skill?
Changing our body chemistry- stands for temperature, intense exercise, paced breathing, and progressive muscle relaxation.
Name one of the three "What" skills of mindfulness
Describe, Observe, or Participate
What is a cognitive distortion?
irrational thoughts or "thinking errors"- examples: mind reading, black and white thinking, etc
What is "catastrophizing"?
+50 for an example!
where a person irrationally expects the worst possible outcome, often exaggerating the severity of a situation.
What is radical acceptance?
When you cannot keep painful events from coming your way- accepting painful situations outside of our control without judging or "fighting reality".
What is mindfulness?
Bringing our attention and awareness to the present moment.
True or False: You should always use crisis survival skills to avoid feeling unpleasant feelings.
False: Crisis survival skills can help survive painful situations without making harmful decisions from a place of emotion mind, and to give you temporary, planned breaks when needed.
It is still important to feel your feelings, even if those feelings themselves are painful.
What is behavioral activation?
+100 for an example!
CBT skill used for depression. Behavioral activation is an approach to mental health that involves someone using behaviors to influence their emotional state.
What is black and white thinking?
+50 points for an example!!!
Thought pattern where people think in absolutes. "All or nothing" thinking
Kat’s friend is coming over for a sleepover and Kat would like to clean her room so they can have a fun time. Kat looks at all the stuff on the floor of her room and thinks “I don’t have enough time!”
Emotion: Kat feels overwhelmed
Action Urges: Kat wants to lay on her bed and watch tik tok
How could Kat use opposite action in this situation?
Kat would identify her action urge of laying in bed as unhelpful to her goal of having fun at her sleep over.
Some examples of opposite actions include:
Taking deep breaths
Turning off her phone
Standing up
Start cleaning
Think about cleaning and breaking it down into steps
When do we use distress tolerance skills?
High levels of distress- when we can't change the situation. Not necessarily to make the situation better, but preventing ourselves from making the situation worse.
What is the STOP skill?
+50 for an example!
Used in distress tolerance to manage impulses. Stands for stop, take a step back, observe, and proceed mindfully.
What is a core belief?
A person's central ideas about themselves, the world, and others.
Change this thought to be more positive and/or realistic:
"I can't believe what I did! I can never show my face at school again!"
Some examples could be:
"I feel embarrassed now, but maybe tomorrow I'll feel less embarrassed."
"Chances are they'll be talking about something else tomorrow."
"Maybe nobody even noticed; they barely notice anything at that school!"
But there's lots more!
In the skill "IMPROVE the moment", E stands for "Encouragement". Give an example of a way to use encouragement to cheer yourself on.
Examples: Tell yourself "I can do it!"
Listen to a song that motivates you
Give an example of a way someone can use the "participate" skill
Examples: Dancing, signing, swimming, running, playing sports, painting, building legos
Anytime a person is fully engaged in their experience (not thinking of other things), they're participating
The acronym ABC reminds us of ways we can increase positive emotions.
The "A" stands for "accumulate positive experiences". What does this mean?
Accumulate positive experiences means doing things you find pleasurable, fun, and meaningful, every day
What is cognitive reframing/restructuring?
Changing a negative thought to something more helpful, positive, or neutral.
When should you use CBT?
When you are having trouble with a negative thought or feeling
What are the four modules of DBT?
Mindfulness
Interpersonal Effectiveness
Emotion Regulation
Distress Tolerance
The creator of DBT was finding that members of which population were not responding well to CBT?
Individuals with trauma
Give an example of a time you used your wise mind.
Hint: Wise mind might be good for communicating, making decisions, responding to events/situations, relationships, balance
When we are in Wise Mind, we are able to feel our emotions and focus on the facts. In Wise Mind, we make decisions based both on how we feel and the facts. Wise Mind helps us do what is healthy and effective.