DBT
What does "DBT" stand for?
Dialectical behavioural therapy; DBT & the skills involved in DBT are the leading treatment for people who struggle with emotional crises, intense distress, as well as thoughts of self-harm & suicide
What is a thinking trap? (aka cognitive distortions)
A pattern of thinking that is normal but frequent & unhelpful pattern that can cause uncomfortable feelings & effect our actions/behaviours.
What is the first group of the day?
Booster group & mutual help; every morning with breakfast, we do a fun activity to boost our moods as well as chat about the news & share ideas!
This chemical exists in your body & brain to help regulate your mood- often associate with feeling happier or less anxious.
Serotonin! Dopamine & norepinephrine are also associated with stable/better mood.
What does CBT stand for?
Cognitive behavioural therapy! A type of approach that is helpful for anxiety, depression, and many other mental health conditions.
The acronym T.I.P.P. represents 4 distress tolerance strategies; what does the "T" stand for?
Temperature; doing an "ice-dunk" engages the 'diver's response' as well as 'shocks' your brain- this lowers your heartrate & grounds you during a crisis
"I waved at my friend, but they didn't wave back at me...I bet they're mad at me."
This is an example of what type of thinking trap?
Mind reading; you don't know that's what your friend is thinking or feeling!
This group happens once a week & features a furry friend who is fun to pet AND play with.
Pet Therapy; Wednesday's @ 11:30am
This chemical that regulates your mood CANNOT be made unless you eat food, because it's made from nutrients & minerals only found outside of your body.
Serotonin! Your body is amazing and can make almost everything it needs, but it needs the pieces to make them- these come from the food you eat.
The CBT triangle has 3-points:
-Actions
-Feelings
-________
What is the last point?
Thoughts! Thoughts, feelings, and behaviours all affect one another- and if you can change the way you think, you can change the way you feel.
The acronym T.I.P.P. represents 4 distress tolerance strategies; what do BOTH letter "P's" stand for?
Paced breathing & progressive muscle relaxation; slowing our breaths forces our heartrate to slow (lungs & heart work together) and progressive muscle relaxation grounds us within ourselves
"I got 90s in all of my classes EXCEPT math, I am so dumb!"
This is an example of what type of thinking trap?
Focusing on the negative (or ignoring the positive).
This group happens once a week & features a guest who focuses on learning to play instruments, writing music, and exploring sound.
Music Therapy with Elizabeth; Monday's at 2pm
Exercise is often said to be good for your mental health because it reduces your "stress hormone", what is your "stress hormone" called?
Cortisol! This also causes inflammation in the body.
What is the name of 6E's therapy dog?
Lola
In DBT, we teach the concept of accepting your circumstances and not judging them, or your feelings, as a way to move through a crisis. What is this called?
Radical Acceptance
"I feel so ugly"
This is an example of what type of thinking trap?
Feelings as facts; just because you FEEL ugly doesn't mean you ARE ugly. Feelings can trick us sometimes.
This group happens once a week & features a colourful visitor that focuses on being your most authentic self.
Clown Chowder with Zedd; Thursday's at 2pm
Sleepy hygiene is the practice of supporting a healthy sleep routine, name ONE sleep hygiene tactic!
-Creating routine/habit
-No blue light x2hr before bed (or more)
-Get out of bed if you're struggling to sleep to reset
-Low light/low stim environment
Which of the following is NOT on the CHEO menu...
-Cod nuggets
-Spring rolls
-Pierogis
Pierogis (I wish!)
Another acronym that represents a DBT skill is "DEAR MAN"; what does it stand for OR tell us what this skill is used for...
Assertive communication tool! Stands for: Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate.
"I am totally going to fail my test tomorrow!"
This is an example of what type of thinking trap?
Fortune telling! You can't tell the future for sure.
This group happens once a week & features a team member who works with families on communication and will focus on different social skills in their groups.
Social Work Group; Wednesday's at 2pm
True or false: medications that treat mental health give you the chemicals your brain needs to function & feel better.
FALSE: Your body makes the chemicals, medication makes sure your brain doesn't "recycle" any leftovers and leaves it there to use
Name one of 6E's mutual expectations...
Collaboration, Respect, Listening to others, Making a safe space, Inclusion, Care for our environment...