CBT Concepts
What does ABC stand for?
Activating Event, Belief, Consequence
Bonus Question: How do you use this?
A skill you would use to DISTRACT yourself during an emotional crisis
What is ACCEPTS?
Bonus: what does it stand for?
This is a DBT skill used when you want to assert your needs and get what you want
DEAR MAN
What is the main goal of minfulness?
To get in touch with the PRESENT moment
Cognitive Defusion
Bonus: give an example of cognitive defusion
What are three kinds of thought distortions?
catastrophizing, black and white thinking, overgeneralization, mind reading, etc.
What is the FAST skill used for?
Self-Respect effectiveness, especially when in conflict with someone.
Bonus: What does FAST stand for?
A DBT skill that is used when distress levels are very high and you need to regulate emotions quickly
TIPP
Bonus Question: What does TIPP stand for?
Demonstrate 5, 4, 3, 2, 1
5 see, 4 feel, 3 hear, 2 smell, 1 taste
What does FEEL stand for?
Focus, Experience, Engage, Live
Bonus: How do you use this?
Dispute this thought: Everyone hates me
Give evidence against
What does GIVE stand for?
Gentle, Interested, Validate, Easy manner
Bonus question: When would you use this skill?
Skill you use to challenge a negative thought
Disputing Negative Thoughts/Thoughts on trial
Name 3 different breathing techniques
Box Breathing, Belly Breathing, Big Exhale
How do you build emotional resilience?
willingness, acceptance, and exposure
Assuming you know what everyone is thinking
Mind Reading
A balance between the Rational Mind (logic) and Emotion Mind (feelings)
Wise Mind
This skill involves taking care of yourself in order to reduce your vulnerability to your emotional mind
PLEASE
Bonus: What does it stand for?
What are the 3 types of grounding?
Mental, Physical, and Soothing
ACT is all about taking committed action towards what?
Values
Dismissing positive experiences as not valid or external to your abilities
Discounting the positive
What does ABC stand for?
Accumulate positive experiences, Build Mastery, Cope Ahead
Bonus: What is this skill used for?
You would use this skill when you are in conflict with someone you care about and you want to maintain the relationship
GIVE
What is one way to practice mental, physical, and soothing grounding
listing as many cities, or sports teams as you can (mental), Pushing your feet into the ground (Physical), Listing favorites (Soothing)
What does VAC stand for
Values, Action, Commitment