CBT
What is rumination? Give an example of rumination.
Rumination is when you passively and repetitively focus on your symptoms of distress or the circumstances that contribute to your distress.
Example: dwelling on a fight you got in with your friend.
How do you accumulate positives in the long-term?
Identify your values, pick 1 value to create a SMART goal from, and then identify 1 action step that you can commit to working on TODAY.
What movie/ TV show do you resonate with the most?
Wicked - Matthew
Who developed Dialectical Behavioral Therapy (DBT)?
Marsha Linehan
What is 1 way you could use social media in a healthy way over the weekend?
I will youtube a yoga practice to engage in on Saturday morning.
I will stop using my phone after 9PM to promote healthy sleep hygiene.
How can rumination impact your ability to engage in effective behaviors?
Rumination can take up a lot of time and make it difficult to follow through on your goals.
Example: Ruminate so much about all the "what ifs" that you cancel plans with a friend.
On the Roger's scale, what range of ratings indicate that we need to use distress tolerance skills?
If you could have any super-ability, what would you choose?
Teleportation/ Time-travel
What does "dialectical" mean?
Finding a balance between 2 seemingly opposing concepts: acceptance and change.
What is an "avoidance pattern" you will try to resist this weekend?
Doom scrolling, rumination, engaging in substance use, etc.
What are the HOW skills of mindfulness?
Nonjudgmental of yourself and your experience.
One-mindful - do 1 thing at a time.
Effective - shift your attention to what is important in the moment to achieve your goals/ objectives.
What skills should we engage in when we are at a comfortable level of emotion intensity (3-4 on Roger's scale)?
Mindfulness skills, emotion regulation skills, and interpersonal effectiveness skills.
What is your favorite gift you have ever received?
a surprise bouquet of roses
True or False: DBT can be used to effectively treat depression, anxiety, self-harm behaviors, substance use disorders, and eating disorders.
True! DBT is magical!
What is a mindful activity you want to do over the weekend?
yoga
Give an example of a value with a corresponding SMART goal?
Value: my relationship with my family
SMART goal: I will call my parents 1x per week on Sundays to check in with them for at least 10 minutes.
Give a few examples of warning signs that you need to use a distress tolerance skill.
Rapid thoughts/ mind goes blank, shallow breathing, near panic, increased SI/ SH urges.
What is your favorite vacation you've ever taken?
camping trip to Door County
What are the 4 components of DBT skills?
mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance skills.
What is 1 treatment-related goal you would like to achieve this weekend?
Track bans over the weekend. Engage in BAs or exposure work.
Why isn't rumination helpful?
Rumination is not helpful because it often makes you feel worse, gets in the way of active problem-solving skills, and takes you away from the present moment.
Name 2 examples of crisis survival skills/ distress tolerance skills.
STOP, ACCEPTS, TIPP, self-soothe, IMPROVE, cognitive defusion
What is your favorite summertime activity?
going kayaking on the lake or reading outside on a gorgeous day
What mental health disorder was DBT originally designed to treat?
Borderline Personality Disorder (BPD)
How will you maintain some healthy structure over the weekend?
Set an alarm and wake up/ get out of bed at consistent times.