True or False
CBT is based on the idea that how we think, how we feel, and how we act all interact together.
True
What are coping skills?
Helps to tolerate, minimize, and deal with stressful situations.
What is self-esteem?
A person's overall sense of self-worth or personal value. How much you appreciate and like yourself. It involves a variety of beliefs about yourself, such as the appraisal of your own appearance, beliefs, emotions, and behavior.
One alternative to "I'm not sick enough."
What are core beliefs?
Beliefs about ourselves, other people, and the world we live in. Essentially, core beliefs determine how you perceive and interpret the world.
Every emotion or feeling can be useful or serve a purpose, even if it is negative.
True! Emotions and feelings are important for pushing us to action or letting us know what we need, even difficult ones like boredom, disappointment, and anxiety.
Using sight, touch, taste, smell, and sound is what type of coping skill?
Self-soothing or grounding using the 5 senses - this is a distress tolerance skill!
Name at least 3 ways to improve self-esteem
1. Challenge negative thoughts.
2. Positive affirmations.
3. Build positive relationships.
4. Gratitude journaling.
5. Identifying positive traits/strengths.
Two alternatives to "This is how it's always been, so this is how it has to be."
Every new day is a chance to start over and try again.
By what age do we tend to have formed core beliefs?
Age 7 (but "childhood" is good enough because the science is kind of ambiguous).
CBT focuses on challenging and changing unhelpful cognitive distortions and behaviors, improving emotion regulation, and the development of personal coping strategies that target solving current problems.
True
Name 5 different coping skills?
Deep breathing, journaling, listen to music, go for a drive, talk to a friend
Name at least 3 of your personal strengths or give examples of what strengths could be.
kindness, bravery, wisdom, empathy, loving, optimism, funny, smart, caring, honesty, flexibility, open mindedness, leadership, confidence, ambition, and persistence.
Three alternatives to "I'm not good enough."
I am trying my best.
I am doing better than I used to be.
I'm still learning and growing.
DOUBLE JEOPARDY: How can you try to identify your core beliefs?
The downward/vertical arrow technique
Asking "if this were true, why would it upset me?" until you can't go any further.
Anhedonia is a loss of interest or pleasure in activities and there is nothing that can be done to cope with it.
False! Anhedonia is a loss of interest or pleasure in activities, but opposite action and/or behavioral activation can help over time.
What can TIPP help with and what are some ways you might try it at treatment?
TIPP helps with managing and regulating intense emotions.
You may use ice packs, warmies, paced breathing, and/or paired muscle relaxation.
If someone struggles with positive affirmations, what are some alternative things they can list to improve their self-esteem and/or mood?
"Iffirmations" - Starting with "what if I am X?" (can feel more authentic)
Things that they feel gratitude for
Neutral or "real"ffirmations - Can feel more realistic by acknowledging process and effort (ex. "I did the best I could do with the resources and information I had at the time."
DOUBLE JEOPARDY: Four alternatives to "There must be something wrong with me."
I am persevering through difficult circumstances and I deserve credit for that.
I don't need to blame myself for things I can't control.
Just because I feel bad/wrong doesn't mean there's anything wrong with me.
I am capable of working on myself and moving forward - I am not permanently broken.
What is one way you can work to change a negative core belief?
Bring them to the surface
Ask yourself where they came from
Challenge belief with your actions
Practice self-compassion
Check the quantity and quality of evidence
Behavioral activation usually works as soon as you start trying it and AT MOST you'll have to wait, like, a month. You'd be amazed.
False! A realistic span for seeing a significant difference is more like 8-24 weeks. But when you factor that into the span of a lifetime, it's worth the wait.
What is cognitive restructuring?
The process of learning to identify and dispute or change irrational or maladaptive thoughts.
What are three questions you can ask yourself to help challenge negative thoughts?
1. Is there substantial evidence for my thought?
2. Is there evidence contrary to my thought?
3. Am I attempting to interpret this situation without all the evidence?
4. What would a friend think about this situation?
5. If I look at this situation positively how is it different?
6. Will this matter a year from now?
7. Will this matter 5 years from now?
Five alternatives to "Trying recovery isn't worth it."
Recovery will allow me to be more present in my life and my relationships.
Recovery is a more sustainable way of living than living with my ED.
Recovery could allow me to enjoy my favorite foods without guilt and I deserve that.
Recovery will give me more time and energy to focus on important things, which my ED can't offer to me.
Recovery may be intimidating right now, but that doesn't mean it's bad for me.
What are two benefits that can come from clarifying our core beliefs and working to adopt more positive ones?
Better understanding of the self
Increased self-confidence
Stronger sense of purpose