Mindfulness
With mindfulness: do you want to focus on the PAST, the PRESENT, or the FUTURE? Why?
The PRESENT. This is where we have the most control to manipulate what is happening around us.
Explain what DISTRESS TOLERANCE skills help us with.
Helps us to better manage bad stress
How long does a TRUE emotion last?
15-60 seconds
We can fuel our feelings to stick around longer with our thoughts, our behaviors, and our physical sensations
What two areas do Interpersonal Effectiveness skills help us with?
COMMUNICATION and RELATIONSHIPS
What does CBT stand for?
COGNITIVE BEHAVIORAL THERAPY
Can you name the three parts of the mind that we make decisions from?
Emotion mind, Logic mind, and Wise mind.
One of the skills that we learn in distress tolerance is distraction.
Can you name three examples of how you practice distraction outside of PHP?
Any activity that you can do for 5-30 minutes.
Bonus opportunity for other group members to answer this question for 100 points
Emotions do three being things for us. Can you name one of the three things that emotions do?
COMMUNICATE to ourselves information that something is happening.
COMMUNICATE to and INFLUENCE others
PREPARE US FOR ACTION
What are the four primary styles of communication?
PASSIVE
PASSIVE-AGGRESSIVE
AGGRESSIVE
ASSERTIVE
CBT focuses on the relationship/interaction between 4 categories of experience. Can you name 2 of these categories?
THOUGHTS
FEELINGS
ACTIONS
PHYSICAL SENSATIONS
Using your mind to manage a savings account, measure ingredients for a recipe, and figuring out what score you need to get on a test in order to average a B in a class are examples of using which part of your mind?
LOGIC MIND
Can you name the Four Solutions to Any Problem?
CHANGE THE SITUATION
CHANGE YOUR ATTITUDE ABOUT THE SITUATION
ACCEPT THE SITUATION FOR WHAT IT IS
STAY MISERABLE
What does the ABC PLEASE skill stand for?
ACCUMULATE positive emotions
BUILD mastery
COPE ahead with emotional situations
PLEASE take care of your mind by taking care of your body.
There are two words you are NOT allowed to use when practicing with I STATEMENTS.
What are those two words and why can you not use them?
YOU (PEOPLE)
BUT
Cognitive Behavioral Therapy believes that of the 4 categories of experience you have control over two of these categories... Which two categories can you control/manipulate?
THOUGHTS
ACTIONS
Can you name: 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and one thing you can taste or one movement you can make within this room?
SIGHT
SOUND
TOUCH
SMELL
TASTE/MOVEMENT
Can you name one personal method of self-soothing for each of your five senses?
SIGHT
SOUND
SMELL
TASTE
TOUCH
Bonus opportunity for group members to answer this question for 200 points?
SITUATION: When you feel anxious about a situation, you approach the stressor instead of avoiding it.
Instead of isolating when you feel depressed, you choose instead to get out of bed and socialize.
These are examples of using which Emotion Regulation skill?
OPPOSITE ACTION
Can you give me a personal example of an I STATEMENT?
I FEEL _______ WHEN ________ BECAUSE ______.
Bonus opportunity. All group members can answer this question for 200 points.
What is a COGNITIVE DISTORTION
A broken pattern of thought
SITUATION: Mike becomes upset and angry when he could not score more than three touchdowns in a game. He felt discouraged and depressed and started to believe he would never succeed in football so he decided to quit the team.
This is an example of making a decision using what part of the mind?
EMOTION MIND
Talk through what applying the Four Solutions to Any Problem would look like for the following situation:
You get into an argument with your parents when they tell you "no" to your request to go to a friend's house.
CHANGE THE SITUATION
CHANGE YOUR ATTITUDE ABOUT THE SITUATION
ACCEPT THE SITUATION FOR WHAT IT IS
STAY MISERABLE
Can you give a personal example of using Opposite Action?
Emotion -> Action Urge -> OPPOSITE ACTION
I am going to give you and example of an I STATEMENT; for 500 points, can you use reflective listening/validation to tell me what you heard?
I FEEL HAPPY WHEN I HAVE A GOOD CUP OF COFFEE BECAUSE IT HELPS ME FOCUS ON MY WORK.
Can you name two categories of cognitive distortions?
FILTERING, BLACK AND WHITE THINKING, OVERGENERALIZATION, JUMPING TO CONCLUSIONS, CATASTROPHIZING/MINIMIZING, PERSONALIZATION, CONTROL FALLACIES, FALLACY OF FAIRNESS, BLAMING, "SHOULDS," EMOTIONAL REASONING, FALLACY OF CHANGE, GLOBAL LABELING, ALWAYS BEING RIGHT, HEAVENS REWARD FALLACY.