Dialectical Behavioral Therapy
I am able to discern whether or not I am doing my best, but I will not evaluate what that means about me.
What is Non-Judgemental?
This kind of thinking is ice cold - polar opposites only!
What is Black and White Thinking?
Who said that? Was it ED? Sorry, I wasn't paying attention.
What is Distraction?
Ty is cool, but I really want out of here. Maybe I'll try curbing my ED behaviors, and try to talk to my therapist...
What is Leaving Program and Never Needing to Enter Another Like It?
That thing when my thoughts aren't 100% correct, or are twisted in some way... And something about a mole on a mountain?
What are Cognitive Distortions?
Some call it gut instinct, some call it intuition, but in DBT we learned that it is the intersection of emotional thought and logical thought.
What is Wise Mind?
The emotions you experience are always a fact, but the reasoning to the emotion may not be.
What is Feelings are Fact?
Another name for this is "prescriptive eating." Doctors orders!
What is Mechanical Eating?
My best friend wants to go to the mall and try on clothes. My mom wants to go out for dinner. My sister just misses me. Sometimes I am kept company by my ED, but mostly I feel alone. This motivator tends to be the first thing ED takes from us.
What is Spending Time with Loved Ones?
This week I will spend 10 minutes every other day brushing up on my CBT skills. This is relevant to me, and will make me feel intelligent! I think there's another word for that...
What are S.M.A.R.T. Goals?
I'm anxious about a test, so I skip it. But now the next test, I am still anxious, but I also have a 0 on my grades, so this next test is even higher stakes! This behavior relieves the stress temporarily, but doesn't teach us how to tolerate the stress, and tends to make a bad situation worse!
What is Avoidance?
You should not assume that somebody has to do anything, or that you must act a certain way. But wait... Am I "shoulding my pants?"
What is Judging?
Being focused on one task at a time. When I am chewing, I am only chewing. When I am cooking, I am only cooking. When I am playing jeopardy, I am ONLY playing jeopardy.
What is Mindfulness?
I am not sure what is more important to me- looking a certain way, or getting my independence, free time, and energy back. I guess I should examine my ___. This is a motivator based on aligning our actions with who we want to be in life.
What are Values?
These control how we see ourselves, others, and the world, and we usually learn them from others. Do I believe these things, or did I learn it somewhere?
What are Core Beliefs?
Some things are in our power and control. Some things are not. When we are in a crumby situation, and there's nothing we can do about it, we may use this skill.
What is Radical Acceptance?
If I don't get this question right, I'll never learn these concepts, which means the team will never step me down, which means I will be here forever, which means my life is basically over
What is Catastrophizing?
Round and round we go, this skill prevents us from burning out on one meal component.
What is Eating Around the Plate?
I can't drive, I can't have my phone, and I can't stay out with friends until my dad feels confident that I can stay on meal plan outside of home. This is a motivator that gets taken away or given based on behavior.
What are Privilages?
Sometimes we have to ride the wave of our impulses. Totally radical, dude!
What is Urge Surfing?
My ED is telling me to engage in ED behaviors, but what if I did the exact opposite?
What is Opposite Action?
If I don't get this question right, Ty will think I'm not paying attention and will get mad at me.
What is Forecasting?
When you feel poorly about something, you may use this skill to think about what you would say to a friend in this situation.
What is Double Standard?
I may or may not ever love every inch of my body, or love every food, but at least now I'm able to move on with my day easier when I have a tough body image or food day.
What is Body Acceptance?
Sometimes motivation comes after we begin something. An object in motion stays in motion, and object at rest stays at rest.
What is Behavioral Activation?