Cognitive Distortions
These occur when we inaccurately interpret a situation, likely by perceiving it as negative based on little or no evidence, and can contribute to depression, anxiety, loneliness, anger, etc.
What are cognitive distortions?
Interpersonal Effectiveness, Distress Tolerance, Emotion Regulation, and Mindfulness are the 4 facets of this evidence based therapeutic intervention.
What is Dialectical Behavior Therapy?
This skill can be used as many times as necessary to reduce cortisol and, subsequently, reduce anxiety/help us sleep (in addition to many other uses).
What is Emotional Freedom Technique aka EFT?
This research backed technique of journaling can help us rewire our brains to focus on more positives rather than negatives.
What is a Gratitude List?
This word describes the very unpleasant symptoms that occur when stopping a medication cold turkey (aka without titrating).
What is withdrawal?
This cognitive distortion happens when we assume that a person's actions/words are directed towards ourselves, even when there is no evidence that it has anything to do with us.
What is Personalization?
This tool can be utilized to set boundaries, have difficult conversations, share feelings/expectations, and to avoid causing the other person to become defensive.
What is DEAR MAN?
This DBT skill can be used to help us become more grounded by overloading senses, breathing deep, relaxing our muscles, and/or exercising.
What is TIPP?
This application/website can be used to find groups of people who are meeting locally to enjoy a shared interest.
What is MeetUp?
These medications can help reduce depression by increasing the amount of serotonin by slowing down its reabsorption in the brain.
What are SSRIs?
This cognitive distortion is likely occurring in the following situation: Two years ago, I had a first date go horribly wrong and was embarrassed and hurt. Today, I still assume that any date will go poorly so I just avoid them.
What is Overgeneralization?
This concept can be used to reduce/change emotions/feelings by doing the opposite of what our urges are.
What is Opposite Action?
This is the rate of breathing that helps slow our heart rate and feel calmer.
What is four seconds in/seven seconds out (or 4 4 4 4, box breathing, etc.)?
This form of helping others has been shown (via research) to help reduce depression.
What is Altruism/Volunteering?
This is how long most psychotropic medications take to begin working effectively.
What is 4-6 weeks?
This cognitive distortion occurs when we assume the absolute worst-case scenario is happening/going to happen, even if it's the least likely option.
What is "Catastrophizing"?
We can use this skill to refrain from acting too quickly and unintentionally causing ourselves, or others, problems that could have been avoided by thinking before acting.
What is the STOP skill?
This form of exercise can be used for meditation, stress relief, improving mental health, and maintaining physical fitness. *hint: deep breathing is part of this exercise
What is Yoga?
What are Positive Affirmations?
This is the ability for doctors to prescribe medications for symptoms other than what the medication was originally intended for. (ie prescribing an antipsychotic for sleep)
What is "Off Label"?
A written form of challenging thoughts (or putting your thoughts "on trial") which can be used to determine if you're accurately interpreting a situation. *Hint: this was a handout in the cognitive distortion group
What is a CBT Thought Record?
In DBT, we utilize as many skills/tools as necessary to ensure our thoughts and actions are balanced with logic and emotion in this state of mind.
What is Wise Mind?
Utilizing skills related to this facet of DBT can help reduce anxiety by pulling us out of our thoughts and back into the present moment.
What is Mindfulness?
This DBT technique can help improve self-esteem and reduce depression by either setting/achieving very "achievable"/small goals repeatedly throughout the day OR by become extremely good at a hobby/learning all you can about a subject.
What is Building Mastery?
These are 4 of the neurotransmitters that are targeted by psychotropic medications. (any combination of 4 will do, as psych meds can affect many neurotransmitters...)
What is Serotonin, Dopamine, Norepinephrine, and GABA?