CBT
What are cognitive distortions?
Irrational thoughts that can influence your emotions
Emotional mind, wise mind, and reasonable mind
What is mindfulness?
A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Actions we take - consciously or unconsciously - to deal with stress, problems, or uncomfortable emotions.
Define Resilience
The ability to mentally or emotionally cope with a crisis or to return to pre-crisis status quickly. OR the capacity to recover quickly from difficulties; toughness.
Name 5 types of cognitive distortions
Magnification, minimization, catastrophizing,
overgeneralization, magical thinking, personalization, jumping to conclusions, mind reading, fortune telling, emotional reasoning, disqualifying the positive, "should" statements, and All-or-nothing thinking
What may happen if you are in your emotional mind?
A person's thoughts and behaviors are controlled by their feelings so they may act impulsively with little regard to consequences.
Name three DBT skills.
Radical acceptance, turning the mind, mindfulness, distress tolerance skills, love dandelions, emotional regulation, grounding techniques, riding the wave, etc.
What makes a coping strategy unhealthy?
Hurts self, hurts others, or causes damage to other things and/or is illegal.
What are S-M-A-R-T Goals?
Specific, Measurable, Attainable, Relevant, Time-based.
They are a person's most central ideas about themselves, others, and the world. These are important because they act like a lens through which every situation and life experience is seen, and influence what we think, feel, and how we act.
What happens when you are in wise mind?
It is a balance between the reasonable and emotional halves. A person is able to recognize and respect their feelings while responding to them in a rational manner.
What does DBT stand for?
Dialectical Behavioral Therapy
What are three grounding techniques?
5-4-3-2-1 Technique, Categories, body awareness exercises, or mental exercises.
What are the three parts of the "Drama triangle" or the "Codependent triangle"?
Rescuer, Persecutor, and Victim.
What is the basic process of cognitive behavioral therapy?
Thoughts influence how we feel, which impacts our behaviors.
What may happen when a person is in reasonable mind?
A person approaches a situation intellectually only, and could cause a person to lack empathy towards others, and/or ignore important feelings that will cause problems elsewhere.
What is radical acceptance?
Fully accepting reality as it is, and acknowledging the facts of a situation. Stop fighting reality, stop responding with impulsive or destructive behaviors when things don’t go your way, and let go of bitterness.
How do grounding techniques help a person?
They help control symptoms of trauma like anxiety or, flashbacks, or other uncomfortable symptoms by turning attention away from thoughts, memories, and refocusing on the present moment.
What is the difference between Self-esteem and Self-compassion?
Self-esteem involves evaluating one's self-worth and being the judge of yourself, whereas self-compassion is about extending kindness and compassion to oneself especially during times of perceived inadequacy, failure, and suffering.
What are the three C's and why do we use them?
Catch, Check-it, Change it.
In order to catch negative or irrational thought before it causes distress in some way.
How does one get into Wise mind?
Using mindfulness exercises such as deep breathing, and grounding techniques.
What is "ride the wave" technique?
Step 1. Observe your feeling
Step 2. Experience your feeling
Step 3. Remember you are not the feeling
Step 4. Become more comfortable with your feeling by not judging it, accepting it, naming your feeling and sitting with it.
Name three healthy coping skills and three negative coping skills.
So many!
What is A-P-P-L-E stand for in regards to the mindfulness technique?
Acknowledge, Pause, Pull-back, Let go, and Explore.