Mindfulness
and CBT
and CBT
True or False: When being mindful, it is important to focus on the past and the future rather than what is happening in the here and now.
FALSE!
You have the most power and control in the present moment
Can you explain what DISTRESS TOLERANCE means as a style of coping skill?
These skills help us better manage BAD stress
It is said that an emotion is like a wave. How long does a PURE EMOTION last?
15-60 seconds
What are the FOUR primary styles of communication?
PASSIVE
PASSIVE AGGRESSIVE
AGGRESSIVE
ASSERTIVE
What does IOP stand for
Intensive
Outpatient
Program
Can you name the three parts of the mind used in decision making?
Emotion mind, Logic/Rational mind, Wise mind
One coping skills that you have learned in distress tolerance is DISTRACTION.
Give me an example of THREE ways that you practice to distract yourself.
Any realistic activity that you can do for 2 to 45 minutes.
Emotions do THREE big things for us. Can you name at least one thing that an emotion does for us?
1. Communicate information that something is happening
2. Communicate and influence other
3. Prepare us for action
FILL IN THE BLANK:
________ is a skill that helps us understand the perspective of other people that we talk to and helps them to feel heard and understood.
VALIDATION
This helps us to communicate to other people that we are listening and trying to understand the thoughts and emotions of others
Which IOP staff member has been to the Super Bowl?
MAGGIE
A stimulus – such as a person, place, situation, or thing that contributes to an unwanted emotional or behavioral response is identified as a.......
TRIGGER
TRUE OR FALSE: If you refuse to accept something it will magically change?
Name the skill that this applies to.
FALSE!!!
Radical Acceptance
As found in the IOP binder, what are some tips for dealing with triggers?
Name at least two.
Oftentimes, the best way to deal with a trigger is to avoid it. This might mean making changes to your lifestyle, relationships, or daily routine.
Create a strategy to deal with your triggers head on, just in case. Your strategy might include coping skills, a list of trusted people you can talk to, or rehearsed phrases to help you get out or a troublesome situation.
Don’t wait until the heat of the moment to test your coping strategy. Practice
What is a cognitive distortion?
An inaccurate/warped/untrue pattern of thinking.
An unhelpful way/pattern of thinking.
Which IOP staff member's birthday is Independence Day?
REBEKAH
SITUATION: Jill became upset and angry when she found out that her sister wore her favorite sweater. She was so mad that she threw away all of her sister's favorite color pencils. This is an example of making a decision from what part of the mind?
EMOTION MIND
What does the acronym STOPP mean in CBT?
Name at least 3 out of 5.
1. STOP: whatever you are doing, if you get the feeling something is off, take a moment. Be mindful. This does not have to be a long amount of time.
2. TAKE A BREATH: try 4-7-8 breathing
3. OBSERVE: What am I thinking? What am I reacting to? What am I feeling in my body?
4. PULL BACK: Put in some perspective. See the bigger picture. Is this fact or opinion? How would someone else see this?
5. PRACTICE WHAT WORKS: What is the best thing for to do for me, for others, for this situation?
What are the 3 C's that are utilized as part of the CBT Thought Records?
Catch It
Check It
Change It
I am going to give you a personal example of an I statement. Can you use reflective listening skills to respond to my I statement?
I FEEL FRUSTRATED WHEN I AM YELLED AT BEFORE SCHOOL BECAUSE IT MAKES ME ANXIOUS WHEN STARTING MY DAY.
I HEARD YOU SAY THAT YOU FEEL FRUSTRATED WHEN YOU ARE YELLED AT BEFORE SCHOOL BECAUSE IT MAKES YOU ANXIOUS WHEN STARTING YOUR DAY.
Which IOP staff member has visited over 10 countries?
DANIA
CBT is a way of coping with problems that looks at the link between these three things:
• The way you think
• How you feel emotionally and physically
• What you do
Name at least four ways to Untwist Your Thinking.
1. Identify The Distortion: Write down your negative thoughts so you can see which of the ten cognitive distortions you're involved in. This will make it easier to think about the problem in a more positive and realistic way.
2. Examine The Evidence: Instead of assuming that your negative thought is true, examine the actual evidence for it. For example, if you feel that you never do anything right, you could list several things you have done successfully.
3. The Double-Standard Method: Instead of putting yourself down in a harsh, condemning way, talk to yourself in the same compassionate way you would talk to a friend with a similar problem.
4. The Experimental Technique: Do an experiment to test the validity of your negative thought. For example, if during an episode of panic, you become terrified that you're about to die of a heart attack, you could jog or run up and down several flights of stairs. This will prove that your heart is healthy and strong.
5. Thinking In Gray: Although this method may sound drab, the effects can be illuminating. Instead of thinking about your problems in all-or-nothing extremes, evaluate things on a scale of 0 to 100. When things don't work out as well as you hoped, think about the experience as a partial success rather than a complete failure. See what you can learn from the situation.
6. The Survey Method: Ask people questions to find out if your thoughts and attitudes are realistic. For example, if you feel that public speaking anxiety is abnormal and shameful, ask several friends if they ever felt nervous before they gave a talk.
7. Define Terms: When you label yourself 'inferior' or 'a fool' or 'a loser,' ask, "What is the definition of 'a fool'?" You will feel better when you realize that there is no such thing as 'a fool' or 'a loser.'
8. The Semantic Method: Simply substitute language that is less colorful and emotionally loaded. This method is helpful for 'should statements.' Instead of telling yourself, "I shouldn't have made that mistake," you can say, "It would be better if I hadn't made that mistake."
9. Re-credit: Instead of automatically assuming that you are "bad" and blaming yourself entirely for a problem, think about the many factors that may have contributed to it. Focus on solving the problem instead of using up all your energy blaming yourself and feeling guilty.
10. Cost-Benefit Analysis: List the advantages and disadvantages of a feeling (like getting angry when your plane is late), a negative thought (like "No matter how hard I try, I always screw up"), or a behavior pattern (like overeating and lying around in bed when you're depressed). You can also use the cost benefit analysis to modify a self-defeating belief such as, "I must always try to be perfect."
Can you name THREE categories of cognitive distortions?
ALL OR NOTHING THINKING
"SHOULD" STATEMENTS
DISQUALIFYING THE POSITIVE
EMOTIONAL REASONING
JUMPING TO CONCLUSIONS
PERSONALIZATION
MAGICAL THINKING
OVERGENERALIZATION
MAGNIFICATION/MINIMIZATION
When using the I Statement as a communication tool, there are two words that you are not allowed to say.
Name the two words that are against the rules and explain why we don't use them
YOU (this is a tool to help us take accountability for our thoughts and actions/not blaming others)
BUT (makes our sentence too long/sentence changer/can make the I statement too passive)
Which IOP staff member likes to go ice skating?
IZZY