CBT/DBT
What connection does CBT Look for?
Hint: Triangle
The Connection Between our thoughts, emotions, and behaviors
Staying honest even when it’s hard reflects this core value.
Integrity
the 5-4-3-2-1 method
"No one asked me to dance, so that must mean i will never have a date or be in a relationship"
Trick to this one is looking for words like "Always" and "Never"
Overgeneralization
This part of the brain helps make decisions using logic.
Hint: Isnt fully developed until age 25
Pre Frontal Cortex
a communication skill from Dialectical Behavior Therapy (DBT) that helps people assert themselves clearly, respectfully, and effectively while maintaining healthy relationships.
DEARMAN
This describes building a life where your behaviors match what matters most to you, even when it’s uncomfortable.
Hint: Living in Alignment with your _____
Living in alignment with your values
The coping skill of finding proof that a painful thought isn’t 100% true is checking the ____?
someone give you a lot of compliments and mentions one thing you could improve on, you only focus on the suggestion to improve and ignore the compliments
Negative Filtering
This brain ability helps recovery by allowing you to build new coping pathways instead of old survival reactions.
Hint: Also the ability for the brain to heal itself
Neuro Plasticity
Wise Mind
This value asks, “What kind of life do you want your choices to build?”
Hint: The reason for which something is done.
Purpose
Which Skill is being used here?
"I dunked my face in cold water to calm down"
TIPP
"I messed up once, so my life is over"
All-Or-Nothing Thinking
This hormone increases when we’re stressed.
Hint: Not Adrenalin
Cortisol
This DBT coping skill accepts what is and stops fighting reality.
Radical Acceptance
The value described by “being the kind of person others can rely on.”
Dependable
Which Coping Skill is this?
"I Imagine my cravings like waves that rise and fall"
Urge Surfing/ Emotion Surfing
"My parents didn't let me go to a party, so I will miss all the important things in life, I will not make new friends, so I will be alone forever"
Catastrophizing
This body chemical increases bonding and trust when you connect with supportive people.
Also known as the love chemical
Oxytocin
What are the 4 pillars of DBT?
You must get all 4 correct to get credit
Mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness
Aligning actions with values even when emotions fight back is this skill.
Hint:________ Action
Opposite Action
What is a coping skill that changes your thoughts, Not your emotions.
Cognitive Restructuring
When you believe you are responsible for causing a problem that you had nothing to do with, or that someone said or did something to target you when that may not actually be the case
Personalization
This area of the brain becomes less reactive when coping and emotion regulation skills are practiced consistently.
Hint: Fear center of the brain
Amygdala