CBT Skills
Draw us the CBT cycle and explain.
Thoughts affect emotions affect bodily sensations affect behavior, which then affects thought patterns. All components interact with each other!
The goal of guided meditation is relaxation, so falling asleep means that it worked. True or false?
False. The goal of guided meditation is actually awareness of the present moment. Although you might see people falling asleep during guided meditations, the goal is to be aware of the relaxed state of mind, instead of falling asleep.
Finding objects or activities that are calming to you (fuzzy blanket, warm mug of tea, smelling a candle)
A question that has nothing to do with treatment. What is mitochondria?
What is the powerhouse of the cell?
What is behavioral activation?
Name three ways to practice mindfulness.
Ex. Guided meditation, progressive muscle relaxation, observing the breath, mindful listening, mindful eating, mindful walk through nature, sitting with emotions
Identifying and acknowledging that although your situation may feel distressing, you are not able to change the situation and it will harm you less if you go along with it
What is radical acceptance?
When experiencing distressing thoughts or feelings, it is better to keep them to yourself and spend time alone so that you have time to think them out and challenge them. True or false?
False!!! Negative or distressing thoughts and feelings thrive when you keep them to yourself. It is best to share what you're experiencing with someone you trust and spend time with others.
What is cognitive restructuring or reframing?
Identifying unhelpful thoughts or thought patterns and identifying balanced, reasonable thoughts to replace them.
What does it mean to be in "the present moment?" Where else would we be, besides the present moment?
The present moment is "the here and now," or what we can observe with our five senses. Sometimes, instead of attending to the present moment, we are in our heads, thinking of the past, or thinking about the future.
Engaging in actions to change your body's physical chemistry during a crisis situation, such as splashing cold water on your face or counting your breaths
What is TPP (Temperature, Paired Breathing, Progressive Muscle Relaxation?)
The goal of coping skills is to get rid of negative emotions. True or false, and why?
False!!! It isn't realistic to get rid of emotions. Instead, we want to acknowledge and allow ourselves to feel our emotions while avoiding engaging in unhealthy behavior.
Name five cognitive distortions, or unhelpful thinking patterns.
-Mental filtering
-Black and white thinking
-Over-generalization
-Jumping to conclusions
-Mind-reading
-Fortune telling
-Catastrophizing
-Personalizing
-Should statements
-Emotional reasoning
-Labeling
False! It is normal for your mind to wander and thoughts to come up. The goal is to be able to observe the thoughts and observe that your mind is wandering/straying away and simply shift your attention back. "I notice that my mind is wandering. This might be anxiety. I will try to bring my attention back to my breathing."
Recognizing and acknowledging to yourself that your feelings are worthy of attention and it is important to attend to them and listen to yourself
What is validation or self-validation?
Name one way you can use each of the five senses as a skill.
-Touch
-Taste
-Smell
-Hear
-Vision
You're amazing.
What is "nonjudgement" and how does it relate to mindfulness? Give an example.
Nonjudgement means letting go of the automatic judgements that arise in our minds with the experiences we have. When practicing mindfulness, we can attend to the present moment without reacting to it because it is "good" or "bad."
What does the DBT skill IMPROVE stand for? Hint, it's a distress tolerance skill.
What is
Imagery
Meaning
Prayer
Relaxation
One thing at time
Vacation
Encouragement
Have you been treating yourself with self-compassion recently? Why or why not? Name one way you can engage in self-compassion today.
Thank you for sharing!