Random
Cognitive distortions are irrational, biased, or unhelpful patterns of thinking that trick your mind into believing things that aren't true.
(mental filter, jumping to conclusions, labeling, black and white thinking, should statements, personalization, catastrophizing, emotional reasoning)
What does DBT stand for?
Dialectical Behavior Therapy
What is TIPP?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
What does PLEASE stand for?
Physical, Lather, Eat, Avoid, Sleep, Exercise
What are the 5 senses to use in the self soothe skill?
vision, hearing, smell, taste, touch
What is one of the 4 pillars of DBT?
Mindfulness, Interpersonal Effectiveness, Distress Tolerance, Emotional Regulation
What does Dialectical mean?
Dialectical means that two opposite ideas can both be true at the same time, and working between them helps you find balance
(For example: "I am doing the best I can" and "I need to do better.")
What is the wise mind concept? How many "minds" do you have and what are they?
reasonable mind, wise mind, emotional mind
What does ABC stand for?
Accumulating positive emotions
Build Mastery
Coping skills
What does radical acceptance mean?
radical means all the way, complete and total. It is accepting in your mind, your heart, and your body. It's when you stop fighting reality, stop throwing tantrums because reality is not the way you want it, and let go of bitterness
Growth mindset, acceptance, respect, integrity, compassion
What is STOP?
Stop, Take a step back, Observe your surroundings, and proceed mindfully
What are the "what" skills?
observe, describe, participate
What does emotional regulation even mean?
Emotional regulation is the ability to notice, understand, and manage your feelings so you can handle stress and choose how you react to different situations
What does the S stand for in ACCEPTS
Sensations
What is the OASIS acronym?
Observation, Assessment, Stabilization, and Intensive Support
Doing something that gives you comfort, like squeezing a stress ball or listening to your favorite song, to get through a tough moment is called this.
Self Soothe
what are the "how" skills?
Nonjudgemental, one-mindfully, effective
What does the skill FAST stand for?
Fair, Apology free, Stick to values, Truthfulness
What is GIVE?
gentle, interested, validate, easy manner
What three things are in the CBT triangle?
Thoughts, Emotions, Behaviors
True or False: Radical acceptance means approval.
FALSE
What are two coping skills you can use?
Deep breathing, TIPP, yoga, walking, outside, exercise,
What does the MAN part of DEARMAN stand for and mean?
The DEAR part tells you what to do and the MAN part tells you how to do it
What does IMPROVE stand for?
Imaginary, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement