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 is your favorite warm beverage?
Vanilla latte with oatmilk
Who developed Dialectical Behavioral Therapy (DBT)?
Marsha Linehan
Name 1 coping skill you will practice this weekend.
Self-soothing, TIPP, mindfulness meditation.
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?
What is your favorite pizza topping?
Pineapple and jalepeno ;P
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 3 components 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: Marsha Linehan was a psychologist who had personal experience with mental illness.
True! Marsha's personal experiences with mental illness helped her to create DBT.
What is something you are looking forward to this weekend?
Spending quality time with my best friend, working on a craft project, etc.
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.
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
What mental health disorder is considered most effective to treat with DBT?
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.