CBT
What tools is used for recording experiences, along with thoughts, feelings, and behaviors that accompany them?
Thought Log or Thought Record
What does the acronym DBT stand for?
Dialectical Behavioral Therapy (DBT).
Mindfulness teaches you to be aware of your feelings and then ------------.
Accept them.
Name the 4 types of communication styles.
Assertive, Passive, Aggressive and Passive-Aggressive.
What does the acronym SMART stand for?
Specific
Measurable
Action-oriented/ Attainable
Realistic
Time-bound
Cognitive Behavioral therapy is based on the idea that ---------, --------- and ---------- are constantly interacting and influencing one another.
Thoughts, Feelings and Behaviors.
Name 2 of the 4 modules in DBT.
Mindfulness
Interpersonal Effectiveness
Emotion Regulation
Distress Tolerance
True or False: Mindfulness helps with stress by changing how you react to it.
True: Overtime, mindfulness gives you more control over your emotions and helps you process them differently. Mindfulness also helps with anxiety and mood disorders.
What is the name for communication without words?
Non-Verbal communication
Which SMART goal component addresses if a goal is quantifiable?
Measurable
What does the acronym CBT stand for?
Cognitive Behavioral Therapy (CBT)
Name one of the skills from TIPP.
Hint: This skill is from distress tolerance module
Tip the temperature of your face with cold water
Intense exercise
Paced breathing
Paired muscle relaxation
What is Mindfulness?
Being focused on the present moment without judgement
Which type of communicator's exhibit these behaviors?
-Appear cooperative while purposefully doing things to annoy and disrupt.
-Use sarcasm frequently
-Have difficulty acknowledging their anger
Passive Aggressive Communicators
Which part of the SMART goal do the questions "who" "what", "where" and "why" address?
Specific
List 4 types of Cognitive Distortions.
Catastrophizing, Filtering, All-or-Nothing, Blaming, Emotional reasoning, Fortune telling, Labeling, Discounting the positives, Magnifying, Should statements and mind-reading.
What does DEAR stand for in the assertive communication DEAR MAN skill?
Hint: This skill is from the interpersonal effectiveness module.
Describe the situation
Express your feelings/ Use "I" statements
Assert your needs
Reinforce your request
Describe the mindfulness 5-4-3-2-1 grounding skill?
Hint: This skills uses your senses.
List 5 things that you can see
4 things that you can touch
3 things that you can hear
2 things that you can smell
1 thing that you can taste
What communication skill requires you to dedicate your full attention to the speaker and give a thoughtful response to what they said afterwards?
Active Listening
Which part of SMART includes a deadline?
Time-bound
What are emotional thoughts that subconsciously occur in the moment?
Automatic thoughts.
What is the "Check the Facts" skill?
Hint: This skill is from the Emotion Regulation Module.
Check out whether your emotional reaction fit the facts of the situation. Changing your beliefs and assumptions to fit the facts can help you change your emotional reactions to the situation.
Name 4 types of mindfulness practices.
Deep Breathing
Progressive muscle relaxation
Body Scan
Mindful eating/walking/ coloring/ listening
Yoga
Grounding skills
Meditation
Guided imagery
Which communication style is characterized by poor eye contact, self dismissal and laughing when expressing anger?
Passive communication
How can you reframe this statement as a SMART goal?
"I will exercise this weekend".
This weekend, on Saturday at 4 pm, I will exercise by going to the park near my house to walk for 30 minutes.