Mindfulness
The grounding technique that uses human sensory to stay in the present moment.
5-4-3-2-1
Expecting things to turn out negatively.
Fortune-Telling
Name the THREE interrelated focus of Cognitive Behavioral Therapy
Thoughts, Behaviors, Emotions
I will never find a place to live.
It is going to be hard to find a place to live. I need to ask for help. I probably won't find the perfect place at first.
Fact or Fiction: it is better to eliminate all anxiety than it is to try to manage it.
Fiction! Anxiety is normal, so eliminating it is impossible; learning to manage and tolerate certain levels of anxiety is beneficial for everyday living
How can you make intense discomfort more tolerable over time?
By sticking with it! When we face the issue or person that makes us uncomfortable, it is uncomfortable briefly but becomes easier with time. (Habituation)
Happy, Confused, Angry and Smug are all considered to be.
Feelings/Emotions
You can think of me as the center of gravity.
It is comprised of self-kindness, common humanity, and mindfulness, which will guide you to support your own needs and others.
Self-compassion
Making assumptions about what others are thinking. Interpret without any facts or evidence to support your thought.
Mind Reading
Name the THREE types of communication styles.
Aggressive, Passive, Assertive Communication
I am a good person, so bad things shouldn't happen to me.
Bad things happen to people all the time, it does not reflect who I am as a person.
______ involves apprehension about a future threat, whereas _________ is a response to an immediate threat
1. Anxiety
2. Fear
Sit with the _______.
Anxiety
Like hot sauce, a feeling can go from mild to extreme, this is known as...
Range of Intensity
What animal asks, but never answers?
An Owl (an owl's call is "who".)
A technique for learning to monitor and control how tight your muscles are. It involves learning to monitor tension in each specific muscle group in the body by deliberately tensing each group. This tension is then released, with attention paid to the difference between tension and relaxation. It starts usually from your feet up to your head.
Progressive Muscle Relaxation (PMR)
Anticipating the worst possible outcome.
Catastrophising
Inaccurate thoughts that reinforce negative thought patterns or emotions.
Cognitive Distortions, Unhelpful thinking styles
It won't ever change, why even bother?
It is frustrating how hard it is to get where I want to go, but I need to keep trying.
This 3-word “stress response” prepares your body to defend itself from an immediate threat.
fight, flight, or freeze
What does the acronym ERP stand for?
Exposure Response Prevention
Name three positive things about your day so far.
:)
Light as a feather, there's nothing in it, and yet the strongest among us can hold it but a minute.
Breath
Name THREE types of Mindfulness practices.
* mindful walking, * body scan, * meditation, * deep breathing, * yoga, etc.
Interpret emotions as facts. You assume your negative detail becomes the basis for your overall interpretation.
Emotional Reasoning
This “worksheet” is a tool used in CBT to get you into the habit of paying attention to your thoughts, to help you recognize and understand the connection between thoughts, emotions and reactions and learn how to change/reframe your negative thoughts.
Thought Record
I've never done it before.
It's an opportunity to learn something new.
True or False: Research on accommodation with anxiety indicates that it is associated with poorer treatment outcomes.
True. It conflicts with goals of treatment. You want to learn to face difficult situations and increase independent functioning.
While avoiding feels good in the short term, what are the long term costs of avoiding? Name two.
1. Discomfort comes back more intense.
2. You end up in a neverending cycle
3. Your problems grow or become severe.
Fill in the blank:
Feelings are physical and mental __________ triggered by events, thoughts and, memories.
Reactions
What lives in a bed, but never sleeps?
A River
Mindfulness is
* being focused on the present moment * here and now * being fully aware * without judgement
You feel responsible for something that isn't your fault and isn't entirely under your control. Look for feelings of guilt, shame, and inadequacy.
Personalization
True or False: Using CBT helps you to learn how to recognize and identify your thoughts, emotions, and behaviors and learn how to challenge/change your thinking.
True
There's no way it will work.
I can try to make it work.
Giving into your demands, completing tasks for you, decreasing your responsibility, and helping you avoid situations that may contribute to you feeling uncomfortable/anxious are all examples of what?
Symptom Accomodation
Define unhealthy avoidance and give two examples.
1. Doing anything that makes you feel better quickly instead of handling your problem.
2. Having other people do the things you avoid doing.
You can change your feelings, by changing your _____________________.
Thoughts or Behaviors
I build bridges of silver and crowns of gold.
A Dentist