CBT
Name 5 emotions
Anger, sadness, joy, confusion, disgust, etc.
What is DEARMAN used for?
A strategy for getting your wants and needs met in social situations
What are some examples of diet culture?
Diets, advertisements, messaging to change your body, etc.
What do emotions do for us?
Motivate us, guide decisions, help get our needs met, etc.
Give an example of negotiating
"I’ll do the dishes if you can help put them away"
What is a feelings wheel and how can it be used?
It is a wheel explaining emotions, getting more specific with each layer. It can be used to help identify emotions.
GIVE helps you communicate your needs in situations where the ______ is the most important thing to you
Relationship
How can diet culture negatively impact people?
It can impact people by pushing weight stigma, normalizing disordered eating habits, and spreading misinformation which often leads to negative self-talk and shame surrounding eating.
FAST helps you communicate your needs in situations where your ______ is the most important thing to you
Self-respect
How can identifying emotions help us to take care of ourselves?
Identifying the emotions makes it easier to figure it what it is communicating to us and therefore how to satisfy that need.
What are the three types of thoughts that are important to our work in changing our thinking?
Automatic thoughts, self-statements, and underlying assumptions
What does FAST stand for?
Fair, apologies, stick to values, truthful
How would you define diet culture?
Diet culture is a societal belief system that prioritizes thinness and appearance over health and well-being. It promotes practices such as calorie restriction, adherence to fad diets, and the labeling of food as good or bad, often leading to negative self-talk and shame surrounding eating.
Who is someone you can use DEARMAN with?
Parents, teachers, dieticians, friends, etc.
What does GIVE stand for?
Gentle, interested, validate, easy
What are self-statements?
A branch of automatic thoughts that we tend to repeat to ourselves. Self-statements start with “I”
Explain the “express” step of DEARMAN
State your feelings clearly to let others know how a situation affects you. Don’t expect others to read your mind. Try using the phrase: “I feel ___ because ___.”
How can we try and break free from diet culture?
Surrounding ourselves with people who also don’t support diet culture, fact checking, getting information from reliable sources, limiting certain media content, etc.
Give an example of an automatic thought
“I can’t do this” “This is impossible” “I’m dumb” “They don’t care about me”
Give an example of an underlying assumption
“People who show emotions are weak” “You have to be perfect at everything to be accepted” “Blondes have more fun” “You can never be too rich or too thin”
Where do underlying assumptions come from?
Parents, family, authority figures, peers, media, and the culture in general
What does DEARMAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
What is the relationship between capitalism and diet culture?
Diet culture thrives on being able to sell you products to fit the current body or food trends and therefore companies that can make a profit from diet culture want to keep it around.
Give an example of a time you could use FAST?
Your aunt is making diet culture comments at Thanksgiving and you want her to stop
Who is the best pop star of the 2020s? (according to Sydnie)
Chappell Roan (Taylor swift if we are counting the 2010s)