Have you been listening?
When are core beliefs usually formed?
Childhood or after a traumatic event in adulthood.
What are 3 features of rigid boundaries?
avoids intimacy and close relationships, unlikely to ask for help, has few close relationships, very protective of personal information, may seem detached-even with romantic partners, keeps others at a distance to avoid possibility of rejection
What is IMPROVE supposed to help with?
distressing emotions/ distress tolerance
What are core beliefs?
a person’s most central ideas about themselves, others, and the world./ deeply held beliefs that influence how we interpret our experiences
Urge surfing is a technique for __________
managing unwanted behaviors.
T/F: You can have a mix of boundary types at the same time.
True
What are 3 features of porous boundaries?
Overshares personal info, difficulty saying no to requests of others, overinvolved with others' problems, dependent on opinions of others, accepting of abuse or disrespect, fears rejection if they do not comply with others, accepts disrespect.
What is the MEANING portion of IMPROVE ask you to reflect on?
Is there any meaning you can find or create from your situation? Reflect on ways you can use your current experience to gain insight or help others.
What are 3 interpersonal issues negative core beliefs can lead to?
difficulty trusting others
feelings of inadequacy in relationships
excessive jealousy
overly confrontational or aggressive
putting others’ needs above one’s own needs
What is the first step in urge surfing?
Acknowledge you are having an urge
Give an example of how to tie a new habit to other activities
“After each meal, I will read for 5 minutes.”
What are 3 features of healthy boundaries?
values own opinions, doesn't compromise values for others, shares personal info in an appropriate way, knows personal wants and needs and communicates effectively, accepting when others say no to them, comfortable saying no.
Explain the point of the Prayer part of IMPROVE and give 2 examples of how to do this.
Use prayer to accept what you cannot control or seek guidance on navigating a difficult situation. Connect with a higher power or your own wise mind.
Say a prayer. Repeat a mantra. List five things you’re grateful for. Meditate.
Give an example of how to track your habit
Keep a journal, calendar, or spreadsheet to record your habit each time you practice.
What are 2 other skills to use in addition to urge surfing?
Managing triggers (using coping skills) and delay and distraction
What are 2 examples of VACATION from IMPROVE
Call a good friend. Go on hike. Read something that interests you. Watch a favorite movie.
What are the 6 types of personal boundaries?
emotional, physical, sexual, material, time, and verbal
What does the "One thing in the moment" part of IMPROVE ask you to do?
Give me 2 examples of what you could do.
Immerse yourself in a simple or repetitive activity that requires your full engagement. This could be a household chore or a mental task like counting or memorizing.
Pull weeds. Organize your clothes. Memorize a poem. Count backward from 100.
What are the 4 categories of negative core beliefs? (worksheet)
Unlovable, Helpless, Worthless, and External Danger
Explain how to practice urge surfing (3 steps)
Acknowledge the urge
Notice your thoughts and feelings without trying to change or suppress them
Remind yourself- its okay/natural, not a must, some discomfort is okay, urge is temporary
What was 1 of Emma's truths during 2 truths and a lie?
Ate a termite and is adopted
What are the 3 broad categories of boundaries?
Rigid, porous, healthy
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement
What are 5 things you can do to help build a new habit?
Differentiate between goals and habits.
Start with small changes
Update your environment
Tie new habits to other activities
Some practice is better than no practice
Tell someone you’re starting a new habit
Track your habit
Celebrate your successes
What are the 4 stages of urge surfing?
trigger, rise, peak, fall