Cognitive Restructuring
Cognitive Restructuring is used mainly for which therapeutic processes?
Cognitive Behavioral Therapy (CBT) or Dialectical Behavioral Therapy (DBT)
What are the three different boundaries?
Rigid
Porous
Healthy
What is self care?
Anything we do on purpose to take better care of ourselves.
___________ means paying attention to the present moment.
Mindfulness
List six things that can cause stress
Rejection
Financial problems
Loss/death/divorce
Too many responsibilities
Poor time management
Not enough sleep
Disorderly home
Negative thoughts
CBT and DBT are approaches used to analyze the linkage between _______ and _______.
Thoughts/feelings
Behaviors
Boundaries that are easily breached.
Overly trusting, gives too much information, always gives in.
Why is self care important for mental health treatment?
Mental illness sometimes causes negative coping mechanisms for the stresses and challenges of everyday life. Self care helps us rewire coping mechanisms into healthy ways.
_______ ________ means accepting something fully, mentally, and emotionally, without judgement.
Radical Acceptance
Exercise reduces stress by triggering "pleasure chemicals" in our brain such as _____ and _______ that make us feel calm and happy.
Seretonin
Dopamine
Biased thoughts that create negative thinking patterns
Cognitive distortions
What sort of behavior and boundaries would you see in a healthy relationship?
Values self and parter, sets limits/says no when needed, supportive, communicates assertively.
Name ten self care activities.
Workout and exercise
Go for a walk outside
Take a hot shower
Read a book
Watch a funny movie to laugh
Journal and reflect
Go for a drive
Bake dessert
Cuddle an animal or stuffed animal
Stretch
_____ ____ are used to deal with stressful situations.
Coping skills
When our brain perceives a threat, it activates hormones that prepare our bodies to respond. What are the four responses to stress?
Fight
Flight
Freeze
Fawn
Give an example of a cognitive distortion known as "polarized thinking".
"all or nothing" thinking
example: Kate says she is a bad student because she got ONE bad grade. However she is an honor roll student.
When someone has rigid boundaries they are reluctant to ask for help and protective of personal information. What do you think are the pros and cons of rigid boundaries?
Pros: we are in control, we feel safe
Cons: Isolation, we close ourselves off
True or False: Self care is anything that soothes you
FALSE.
There are unhealthy ways to cope.
____ _____ meditation is paying close attention to the physical sensations through out your body.
Body scan
A relaxation response is the opposite of our body's fight or flight response. True or false
True
This is used as a tool for recording experiences, along with thoughts, feelings, and behaviors that accompany them.
Thought record
Name five boundary types
Physical, intellectual, emotional, sexual, material, and time boundaries.
What needs are not being met for you today? And how can you adjust?
If you are hungry- eat a snack
Take a nap if tired
Socialize
_____________ is a type of cognitive distortion that is an exaggerated view of reality. (Thinking of all the things that could go wrong)
Decatastrophizing
Sometimes when people experience trauma, their brains become dysregulated and stay stuck in a negative, downward spiral. They most likely are experiencing what?
Post traumatic stress disorder