Cognitive Distortions
Interpreting thoughts and beliefs of others without adequate evidence
Mind Reading
Thinking in extremes (all/nothing, always/never)
Black and white thinking
Mindfulness
DBT
MODULE used for focusing the mind, directing attention, and understanding how you feel
Mindfulness
Part of the mind that is logical, fact based, analytical, and concrete
Rational mind
Recognizing only negative aspects of a situation and ignoring the positive
Disqualifying the positive
A distortion where a person believes that everything others do or say is some kind of direct, personal reaction to them.
Personalization
Replacing "but" with "and"
DBT
MODULE for managing a crisis without worsening the situation
Distress Tolerance
Part of the mind that is intense, impulsive, convincing, urgent, and passionate
Emotion mind
Basing a conclusion on a single piece of evidence
Overgeneralization
A list of ironclad rules about how every person should behave.
Should statements
Thought stopping
CBT
MODULE for getting needs met, maintaining relationships, and increasing self respect in relationships
Interpersonal Effectiveness
The balance of rational mind and emotion mind
Wise Mind
Holding other people (or themselves) responsible for emotional pain
Blaming
Emotional Reasoning
Exposure therapy (exposing yourself to situations that make you feel anxious, depressed, etc)
CBT
MODULE for understanding and reducing vulnerability to emotions/ changing emotions.
Emotion Regulation
What are (at least) 3 of the 4 ways to deal with a problem?
1. Solve the problem.
2. Change your perception about the problem
3. Accept the problem
4. Stay Miserable
The tendency to blow circumstances out of proportion by making problems larger than life.
Catastrophizing/ Maximization
A cognitive distortion where we tend to make global statements about ourselves or about others based on situation specific behavior.
Behavior Chains
What MODULE of skill does the PLEASE skill fall into?
Emotion Regulation
When would you use the TIPP skill?
Distress tolerance - when you're having a panic attack/ anger outburst/ urges