Trap Cycle
BAs
Problem-Solving
PLEASE skill
Box of Chocolates
100
What is a trigger?
A stressful situation, a major life change, or an unrewarding environment that illicit difficult/ distressing emotions within us
100
Explain the CBT triangle theory.
Our thoughts, emotions, and behaviors impact each other. We have the most control over our behaviors, so we focus on changing our behaviors so our thoughts and emotions gradually improve over time.
100
What is "Negative Problem Orientation" ?
When you do not believe in your capability to solve your own problems. You may perceive problems as a threat or feel hopeless when faced with a problem.
100
Name some factors that make you vulnerable to negative emotions.
Being hungry, feeling sick, being in pain, missing a dose of medication, not getting enough sleep, engaging in substance use.
100
What character from Wicked is Matthew (my supervisor)?
Glinda (*insert bubbles here)
200
Give an example of a trigger/ stressor.
Being bullied at work, having an unstable home life, lacking social support
200
Name 2 routine BAs you want to work on this weekend.
Cleaning the litterbox and cooking 1 meal
200
How can you challenge NPO, Negative Problem Orientation?
Practice self-compassion, use opposite action, engage in reward-pairing, break the problem down into more manageable parts/steps.
200
How can you physically take care of yourself/ prevent getting sick?
Take vitamins, go to the doctor for preventative purposes, go to the dentist, drink enough water.
200
Who is your favorite Rogers character?
Mine is Matthew, because he is fun, funny, kind, helpful, the One Rogers award winner, beautiful, and my supervisor!!
300
What is an example of an avoidance pattern?
Example: Drinking alcohol to avoid dealing with a problem, procrastinating so you can't complete your goal, sleeping in so you miss treatment
300
Name 1 enjoyable/ valued activity you plan to engage in this weekend.
I will spend 1 hour reading my fantasy book on Saturday.
300
What is the first step when engaging in problem-solving?
State the problem so it is clear and specific. Describe your desired outcome.
300
How will you engage in physical exercise this weekend?
Fun fact: Exercising for 20 minutes per day outside can help you sleep better :)
Do a 20-minute yoga video (inside).
300
What is one of the most adventurous things you have done so far?
Crowd surf at the Rave
400
What is an example of active coping?
Example: Riding the wave of emotion, coping ahead for an anticipated stressor
400
What is a strategy you could use to resist avoidance with your enjoyable BAs?
1. Set a reasonable time limit for the activity.
2. Prioritize your routine BAs and then reward self with an enjoyable activity.
400
What can be helpful when thinking about solutions to your problems?
Write down your options!
Generate as many ideas as possible, and try to think outside the box (variety). Quantity over quality in this step!
Defer judgment. Don't discount any possible options.
400
True or False: It is healthy sleep hygiene to take naps.
False! Taking naps can make it difficult to fall asleep at bedtime.
400
What is Bango the Buck's jersey number?
68 because the Milwaukee Bucks were established in 1968.
500
True or false: Behavioral activation focuses on analyzing your past triggers.
False! BA focuses on the present, not the past to see how your behaviors are currently functioning/ impacting your life.
500
Name the 3 categories of BAs
Routine, Enjoyable, and Valued BAs
500
What are the STEPS to problem solving?
State the problem
Think of solutions
Examine your options
Pick one solution to implement
See if the solution effectively solved the problem
500
What does the PLEASE skill stand for? What category of DBT is this skill?
PLEASE - Prevent/ treat physical illness, Limit screen time, Eat a balanced diet, Avoid mood-altering substances, Sleep hygiene, Exercise.
Emotion Regulation skill.
Which piece of the skill would you like to improve on?
500
What is your favorite donut? What bakery?
Reece's Pieces doughnut from Cranky Al's