CBT
What CBT stands for.
What is Cognitive-Behavioral Therapy?
What mindfulness is.
What is practicing an awareness of our thoughts, bodily sensations, feelings, and environment in the moment?
What are the two core concepts in DBT?
What is acceptance and change?
What GRAPES stands for.
What is gentle to self, relaxation, accomplishment, pleasure, exercise, social?
Define worry.
What is thinking about the future in a negative way such that feelings of anxiety arise?
The three concepts of the CBT triangle.
What is thoughts, emotions, and behaviors?
Define cognitive defusion.
What is treating thoughts as just that, thoughts, and letting them come and go without judgment?
Describe interpersonal effectiveness.
What is an ability to communicate well and assert our needs during interactions with others (e.g., using DEARMAN skills)?
What it means to engage in behavioral activation.
What is acting despite feelings and/or creating and following through with weekly activity goals?
What is problematic about worry.
What is impairing us from taking action, increasing future worry, and/or feeling negatively?
Define cognitive distortion.
What is irrational thoughts that can influence your emotions?
What is most helpful to do if you find yourself becoming distracted during a mindfulness exercise.
What is not passing judgment on yourself but rather, bringing yourself back to the exercise and any bodily sensations, breathing, etc., while letting the distracting thoughts pass?
The four main styles of communication.
What is passive, aggressive, passive-aggressive, and assertive?
What is helpful about behavioral activation (think purpose).
What is living a life based on your values, reaching goals, and/or promoting a sense of pleasure or mastery?
Worry is similar to ______.
What is anxiety? (other answers may apply)
List (or describe) three cognitive distortions.
What is magnification or 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?
When and where mindfulness can be practiced.
What is any time, any where?
The purpose of completing a chain analysis of problem behaviors.
What is to identify the multiple steps that lead to us engaging in problematic behaviors and develop alternatives for more adaptive coping strategies?
Important things to consider when creating goals.
What is picking goals that align with your values, making them realistic and reasonable, creating reminders (e.g., setting a timer or putting up a sticky note), and/or being specific (e.g., specify the day and time you will complete the goal and the frequency)?
The purpose that negative emotions serve (think about purpose despite negative consequences).
What is to signal to us that something is unpleasant or potentially dangerous in our environment?
Tools that can be used to target cognitive distortions.
What is using the thought record worksheet, challenging automatic thoughts, weighing the evidence for and against the thought, describing emotions and behaviors associated with the thought, and/or creating a more balanced thought?
How mindfulness is related to DBT.
What is it is seen as a form of acceptance like distress tolerance, and/or it is a self management strategy under DBT?
Ways to engage in assertive communication.
What is show confidence by taking responsibility for your thought and feelings, label behaviors (instead of people) by using concrete descriptions in contrast to general emotions, and/or request versus attack in voicing objections?
Explain behavioral activation using the cognitive triangle.
What is engaging in behaviors regardless of what our thoughts and emotions are leading us to want to do (behavior --> thoughts and emotions, rather than thoughts and emotions --> behavior)?
What tool(s) can be used to manage worry.
What is worry management worksheet, defining what aspects of the situation are within and outside of control, taking actionable steps that are within control, and/or using coping skills?