CBT Skills
What are the three parts of the cognitive triangle?
Thoughts, behaviors, and emotions.
Order the levels of care from highest to lowest:
PHP, Outpatient, IOP, Residential, Inpatient
Inpatient > Residential > PHP > IOP > Outpatient
What are 3 ways you can use TIPP in treatment?
Ice packs, frozen oranges, warmies, paced/deep breathing, paired/progressive muscle relaxation, fidgets, and essential oils.
What is a term to describe vitamins and minerals?
A micronutrient.
What is a vulnerability factor?
Circumstances or experiences that make it harder to cope with stress, anxiety, or negative emotions.
Name 3 types of cognitive distortions.
Black-or-white (all-or-nothing) thinking, exaggerating, mental filtering, discounting the positive, catastrophizing, mindreading, forecasting/"what if" thinking, feelings are facts, labeling, blaming, self-blaming, judging, overestimating the threat/magnification, and/or overgeneralization.
What does SUDS stand for and how does it work?
Subjective Units of Distress Scale. 0-100 (0 = no distress, 100 = most distress possible)
DOUBLE JEOPARDY: What does the 5-4-3-2-1 grounding technique stand for?
5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
What regulates body temperature, transports nutrients, aids in digestion, and prevents constipation?
Water!
What is turning the mind?
A DBT skill that focuses on choosing to accept reality as it is. To try this skill, notice and accept that thoughts are present in your mind that reject reality, and then refocus on accepting reality.
What is the double standard technique/method?
A CBT technique which challenges self-criticism and unreasonably high standards by asking "Would I say this to a friend?"
What's the difference between a lapse and a relapse?
A lapse is a temporary departure from one's recovery goals, whereas a relapse is when one stops working toward their recovery goals altogether.
What are the 4 major skill categories of DBT?
Distress Tolerance, Interpersonal Effectiveness, Mindfulness, and Emotion Regulation.
(DIME)
What increases alertness and may increase heart rate, blood pressure, and anxiety?
Caffeine.
DOUBLE JEOPARDY: What is micro-restriction and why does it interfere with recovery?
A micro-restriction is a piece or sip left of food or drink intentionally left behind to reward the ED. It interferes with recovery because it reinforces the ED in spite of near-meal completion.
What do the ABCs (and Ds) of rational thinking stand for and how do they relate to each other?
Activating Events (thing that happens), Beliefs (reactionary belief), Consequences (result of belief about event), and Disputes (challenging irrational thought/belief for improved outcome).
What are three types of social supports in recovery and what unique supports do they provide? (Hint: E_______l, P________l, and C_______y.)
Emotional, practical, and community. Emotional supports give space for your emotions and listen to you. Practical supports offer mentorship, guidance, and accountability. Community supports foster a sense of belonging and togetherness (like a support group).
What does it mean to "walk the middle path" and what skill does this relate to?
Walking the middle path is finding balance between two opposing extremes, acknowledging that both things can be true at once. This idea is associated with the Wise Mind skill, which combines emotion mind and reasonable mind.
What is food that does not count toward meal plan exchanges but provides flavor and contributes to normalcy of a meal?
Flair!
What is cognitive restructuring/reframing and what are the 3 steps needed to try it? (Hint: I_____y, C___e, and R____ce).
Cognitive restructuring/reframing is a therapeutic process that helps people identify and change negative, irrational thoughts. The 3 steps are Identify, Change, and Replace.
When using the downward arrow technique to get to a core belief that spawned a cognitive distortion, what question should you ask yourself?
If this were true, why would it upset me?
What are two things you can reflect on when aiming to (re)cultivate motivation for recovery?
Motivators/goals and values.
What is DEARMAN used for and what do each of the letters stand for?
DEARMAN is an interpersonal effectiveness skill meant to help people express their needs and feelings clearly. It stands for: Describe the situation, Express your feelings, Assert yourself, Reinforce your position, Mindfully ask, and Negotiate.
What is a unit of food that provides similar nutritional content across food groups?
An exchange.
What does "dialectical" mean, as in Dialectical Behavior Therapy?
A synthesis or integration of opposites. The primary dialectic of DBT is that it includes the opposite strategies of both acceptance and change.