DBT
The state of mind that integrates both emotional mind and reasonable mind
What is wise mind?
These help us to tolerate, minimize, and deal with stressful situations
What are coping skills?
Part of the brain responsible for anxiety and stress responses
Amygdala
Three coping skills
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Where Andrew spent a year after high school.
Zen monastery
The three "what" skills of mindfulness
What are observe, describe, and participate?
Temperature, Intense Exercise, Paced Breathing, Pared Muscle Relaxation
What is the TIPP skill?
A common phrase for the acute stress response used to protect oneself from danger
What is Fight or Flight
This four step breathing technique involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. It helps to reset the nervous system and reduce stress.
What is box breathing?
Misty's current tattoo count
What is 20?
The DBT skill that includes treating physical illness, balancing eating, avoiding mood altering substances, balancing sleep and getting exercise
What is the PLEASE skill?
Beliefs about ourselves, other people, and the world we live in that determine how we perceive and interpret the world.
What are core beliefs?
A word for the process of looping in the higher brain functions to help understand and cope with unresolved stress or trauma
What is processing?
This skill from acceptance and commitment therapy is supposed to help us ground and stabilize when we are getting escalated.
Dropping anchor, or ACE
Andrew's go to artist for both karaoke and open mic nights
Bob Dylan
Accepting things for what they are.
What is radical acceptance?
CBT concept that illustrates the interaction between a person's thoughts, feelings, and behavior
What is the CBT Triangle
This animal has such a poorly developed brain that it can't identify the very leaves it eats unless they are still attached to the branch
What is a koala bear
This DBT skill helps us map out conversations when we want to ask for something, advocate for ourselves, or set a boundary
DEAR MAN
Sour Patch Kids
What is Misty's favorite candy?
the core principle that two seemingly opposite truths can co-exist
What is dialectics?
Distress tolerance skills that can utilize sight, touch, taste, smell, and sound
What is self-soothing?
This part of the brain is responsible for functions such as breathing, heartbeat, and orienting to object in space.
What is the brainstem
This CBT skills asks us to find evidence for or against a belief or automatic thought
What is thought challenging
Your favorite therapist
Misty