Cognitive Distortions
The following is an example of which cognitive distortion: "I should have seen that coming."
Should Statements
A coping skill you can use when you are angry.
Answers may vary. Deep breathing, journaling, walking away, exercising
Bonus: What is a skill you have used to manage anger?
Expressing good things from your day, or things that you are thankful for is a coping strategy known as ____
Gratitude
What kind of communication uses yelling, name calling, slamming doors, and throwing things
Aggressive communication
Drinking alcohol or using drugs are healthy ways to cope
False
Substances may temporarily numb your pain, but they won’t resolve your issues. Substances are likely to introduce new problems into your life. Alcohol, for example, is a depressant that can make you feel worse.
This cognitive distortion is characterized by blowing things out of proportion.
Catastrophising (magnification)
To put your thoughts down on paper
Journaling/Writing
What are the 4 Happy Chemicals?
Oxytocin, Endorphin, Dopamine and Serotonin
Bonus Points: What food releases all of these?
Bonus Bonus Points: What role does each chemical have in the brain/body?
Posture, facial expression, and hand gestures are what type of communication
Non-verbal
If a coping strategy works for someone else it will also work for me
False
The coping strategies that work for someone else might not work for you. It's important to develop your own toolkit of coping skills that you’ll find useful. You may need to experiment with a variety of coping strategies to help you discover which ones work best for you.
This cognitive distortion is characterized by imaging we know another's thoughts, intentions or motives
Mind Reading
Name 3 coping skills that you do not need other people to perform
Answers may vary:
Deep breathing, mindfulness, counting, prayer, thinking of things you are grateful for, body weight exercise, visualization, positive self-talk, play with a pet etc
Name 3 of your personal warning signs that you are being triggered
Answers will vary
Common warning signs include: ruminating/racing thoughts, yelling, isolation, shaking, increased heart rate, talking more/talking less, sick to your stomach
Someone is up in your face yelling at you. How can you deal with this in a healthy productive manner
Answers may vary
walk away, ask them to stop, ignore them, take a break
All coping mechanisms are healthy coping skills.
False
Some coping mechanisms can be harmful.
Bonus: Examples of unhelpful coping mechanisms
The following is an example of which cognitive distortion: "I feel guilty so I must have done something wrong."
Emotional Reasoning
Discuss why physical activity is a healthy coping skill
During physical activity/exercise the brain releases feel-good endorphins, natural brain chemicals that can enhance your sense of well-being. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life
This practice will allow us to focus the mind to achieve a mentally clear and emotionally calm state
Meditation
Give an example of an assertive "I" statement.
(3 parts)
I feel ________ when/because ________. I want/need ________.
Setting boundaries makes a person mean, uncaring or selfish.
False
Bonus points: Name 3 benefits of setting boundaries in relationships.
This cognitive distortion is characterized by arbitrarily taking responsibility/blaming yourself when any negative happens.
Personalization
Explain the 5,4,3,2,1 grounding technique
5- things you see, 4-things you hear, 3-things you can physically feel, 2-things you smell, 1-thing you taste
Give an example of a DBT distress tolerance skill
ACCEPTS, STOP, Radical Acceptance, TTIP, IMPROVE, self-soothing with senses
extra 100 pts: what does DBT stand for?
Name 5 characteristics of an assertive person
Answers may vary
Good eye contact, able to compromise, calm but firm voice, respects the rights of others, stands up for self, confident, good listener, good posture, etc
Your behaviors can be influenced by your thoughts and your emotions
True
Bonus: What therapy modality emphasizes this concept?