CBT & DBT
What does the C in CBT stand for?
Cognitive, our thoughts!
True or False- there are 7 different versions of STOP.
False, there are 2!
True or False, TIP is a helpful skill to use at a HIGH mood rating.
TRUE! TIP is a great skill to use when our mood ratings are at an 8, 9 or 10!
Explain radical acceptance in your own words.
Completely accepting things that are out of your control.
Is positive self talk a CBT or DBT skill?
CBT
What does the B in DBT stand for?
Behavioral, our actions!
Name a time where either version of STOP would be a helpful skill to use.
“When I’m having a lot of ANTs” or "When I'm having scary thoughts" or “When I want to be unsafe”
What does the T in TIP stand for?
Temperature change!
Do people feel comfortable around us when we have big reactions to small problems?
No
What is self talk?
It is the way we talk to ourselves in our head
What shape do we use for CBT?
a triangle!
Besides STOP, freeze your body, what is the second way we can practice STOP?
STOP change the channel.
What does the I in TIP stand for?
Intense exercise and intense flavor!
Give an example of a big problem and a small problem.
Big: natural disaster, getting injured, being bullied at school.
Small: going to school, doing chores, doing homework, losing a game.
What are the two types of ways that we can practice positive self talk?
Cheerleader statements and listing things I'm good at or like about myself
Share an example of an ANT
"I can't do this" or "I'm the worst"
What is something you can change the channel to?
"vacations" or "video games I like" or "my pet" or "Florida"
What does the P in TIP stand for?
Progressive muscle relaxation or PMR!
What is something we might say to show we are using radical acceptance?
“I can accept this even if I don’t like it” or “I can let this problem go” or “this is how it has to be right now”.
Give an example of cheerleader statement.
"You got this" or "You can do this" or "You're trying your best"
What does dialectical mean?
Two things we do not think go together, but actually do. Things we can't control and things we can control!
What does each letter of STOP stand for?
STOP, freeze your body
Take a step back
Observe the situation
Proceed and make a helpful choice
For each letter of TIP, give an example of something you can do to practice it.
Temperature change: hold ice, drink cold water
Intense exercise & flavor: do a wall sit, eat a mint
PMR: pencil squeeze, push pull dangle
What should our actions/body look like if we are using radical acceptance?
Calm body, following directions, showing expected behaviors, using skills.
How does replacing our ANTS with positive self talk statements affect our CBT triangle?
It helps us feel more pleasant emotions and have expected actions.