DBT Foundations
According to this weeks takeaway, emotions are these, not mistakes
What are messages?
Shame says 'I am bad.' This says 'Something happened, and I can take the next safer step.'
What is accountability (or recovery thinking)?
Unlike a goal, which you can check off, this is a direction you keep moving toward and never really finish.
What is a value?
This is the name for trying to understand a message before responding to it.
What is active listening?
In CBT, this is the word for the words, pictures, memories, guesses, or predictions that show up in your mind.
What is a thought?
This is the term for the feeling that shows on the outside, which may be protecting a different feeling underneath.
What is the secondary emotion?
This is the term for the chain reaction of trigger, harsh thought, feeling/body cue, and urge or old pattern.
What is the shame spiral?
A helpful line from the worksheet reminds us that values are directions, not this.
what are perfection standards?
A phrase like 'So you are saying...' or 'It sounds like...' is an example of this.
What is a reflective response (reflecting back)?
This three-part model connects thoughts, feelings, and behaviors.
What is the CBT triangle?
These are factors, like poor sleep, hunger, or loneliness, that make feelings hit harder.
What is self-compassion?
This skill is described as not making excuses, but talking to yourself in a way that helps you stay honest, safe, and able to try again.
What is self-compassion?
I have to do everything right' is an example of pressure. 'I want to practice responsibility and self-respect' is an example of this instead
What is a value (or value direction)?
A question like 'Can you say more about that?' is an example of this.
What is a clarifying question?
This term describes a fact-based description of what actually happened, as opposed to what your mind says about it.
What is a situation?
This state of mind is fully feelings in charge, like 'I'm upset so I'm sending the text right now.'
What is Emotional Mind?
This is one 'Try this' compassionate phrase used instead of 'I am hopeless.'
What is "This matters, and I can handle the next step" ( or "I can repair without attacking myself")?
In the worked scenario about a teen with school anxiety, these are example values that could guide them (name at least one).
What are responsibility, courage, learning, or self respect?
This activity had partners sit back-to-back, one describing a shape and one drawing it, to explore how messages can get lost.
What is the Back-to-Back Drawing Activity?
After noticing an automatic thought like 'I am a failure,' CBT invites you to replace it with this kind of thought?
What is a more balanced thought?
This state of mind is where feelings and facts work together, like 'I feel hurt, and I want to think about what will help next.'
What is Wise Mind?
This kind of thinking is described as balanced: it doesn't shame you, and it doesn't let you ignore safety.
what is recovery thinking?
According to the worksheet, values show up here, not just in big plans.
What are small, daily actions/choices?
A response like 'I feel ___ when ___ because ___, I would like/need ___' is an example of this kind of communication.
What is an assertive response?
In the worked example, seeing friends hang out without you led to the thought 'They left me out on purpose,'which then led to this kind of behavior.
What is isolating, stop texting, or acting like I don't care?