DBT
This module teaches us skills to help us to tolerate stressful situations without making them worse
What is Distress Tolerance?
These guidelines let others know how to treat you and how you will respond if someone pushes those limits
What are boundaries?
What are cognitive distortions?
Cognitive distortions are habitual ways of thinking that are often inaccurate and negatively biased
A thought that pops into a person’s head that leads to negative feelings and actions is called what according to CBT
What is an Automatic Thought?
This neurotransmitter affects mood, hunger, and sleep and is linked to Depression
What is Serotonin?
What is the distress tolerance DBT skill that focuses on making an inner commitment to acceptance over and over again?
Turning the mind
What 2 minds make up Wise Mind?
Emotion Mind and Reasonable Mind
What is the first stage of Maslow's Hierarchy of Needs?
Physiological Needs (Air, Water, Food, Shelter, Sleep, Clothing)
A type of thinking that involves viewing things in absolute terms, black and white
What is All-or- Nothing Thinking?
Basic and fundamental beliefs that guide or motivate attitudes or actions
What are values?
This part of the brain protects us from harm and danger with the aid of the flight or fight system
What is the amygdala?
This communicates that what you are feeling, thinking or doing makes sense/is understandable. It communicates that a person’s feelings/thoughts matter
What is Validation?
List all 4 DBT modules
What is Distress Tolerance, Emotional Regulation, Interpersonal effectiveness, and Mindfulness?
What is defined as a circular relationship in which one person needs the other person, who in turn, needs to be needed?
What is codependency?
A cognitive distortion whereby you entirely blame yourself, or someone else, for a situation that in reality involved many factors and was out of your control
What is personalization and blame?
This type of therapy teaches mindfulness skills to help individuals live and behave in ways consistent with personal values while developing psychological flexibility
What is Acceptance and Commitment Therapy?
This neurotransmitter is linked to movement, learning, attention, and emotion
What is dopamine?
Describe the 5 steps of STOPP
Stop, Take a breath, Observe, Pull back to put in perspective, Proceed mindfully
What is willingness?
Willingness is the readiness to respond to life’ situations wisely, as needed, voluntarily, and without holding a grudge
List at least 5 qualities of a healthy relationship
What is trust, respect, support, equality, fairness, honesty, clear communication, healthy boundaries, individuality, shared responsibility, non-threatening behavior, compromise, commitment, shared values, self-love, etc.
A cognitive distortion that involves making a judgement about yourself or someone else as a person, rather than seeing the behavior as something the person did that doesn’t define them as an individual
What is labeling?
A type of thought not based on reason, logic, or understanding
What is irrational thinking?
This part of the brain controls the hunger and thirst levels and other basic needs such as body temperature, and blood chemistry
What is the hypothalamus?
BONUS: Can you name all 3 parts of the limbic system? (Hint: 2 parts were already discussed in neuroscience)
The Hippocampus, the amygdala, and the hypothalamus
What does Dialectical mean?
Dialectical = two opposite ideas can be truce at the same time
What are the four styles of communication and give an example of each
Passive communication, aggressive communication, passive-aggressive communication, assertive communication
What does it mean to catastrophize?
To view or talk about an event or situation as worse than it actually is, or as if it were a catastrophe
In CBT, the therapist helps change the client’s way of thinking from irrational to what?
What are more rational, self-helping, and positive thoughts?
This part of the brain regulates behavioral drive that facilitates survival
What is the limbic system?
BONUS: Can you name all 5 stages of Maslow’s Hierarchy of Needs? (Hint: 1 was already discussed in Relationship Dynamics)
Physiological Needs, Safety Needs, Love and Belonging, Esteem, Self-Actualization