Have you been listening?
What does tangible support mean?
help with practical problems, such as financial assistance, child care or a ride to work
T/F: irrational thoughts can influence how we feel and behave
True
What is IMPROVE supposed to help with?
distressing emotions/ distress tolerance
T/F- Someone is in the Contemplation stage if they are ambivalent about changing their behavior.
True
What does "Social Needs" fulfill?
fulfillment of basic social needs, such as love, belonging, and connectedness. This provides a feeling of security and contentment.
What does prioritize your responsibilities tell you to do to start?
Focus on completing quick tasks first.
CBT is based on the idea that...
how you think determines how you feel and how you behave
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 the two ends of the stress performance curve?
under stressed and burnt out
What are the 4 ways to build social support?
Attend to your existing relationships
Increase community involvement
Attend support groups
Use professional support
What did the worksheet say you needed to do in order to finally be in control of how you feel? (bottom)
Once you become aware of your own irrational thoughts, you will learn to change them
If you are using the "neutral" response to someone scowling at you on the street-- what is the possible thought and behavior that could happen?
“He must be having a bad day…”
You walk away and forget the incident.
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.
What stage of change is someone in if they have begun to make minor changes to support their goal, but they might not have completely ended the unwanted behavior?
Preparation
Social support is....
The help provided by family, friends, groups or communities. This can help fulfill emotional, tangible, informational or social needs.
Describe the Action Stage
Significant steps are taken to end the problem behavior. The individual might be avoiding triggers, reaching out for help, or taking other steps to avoid temptation.
If the thought that started as “What a jerk!”- what are the emotion and behavior that follow?
Angry
You shout: “What’s your problem?!”
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 7 stress management techniques?
Keep in mind stress isnt a bad thing
talk about your problems
prioritize responsibilities
focus on the basics
dont put all your eggs in one basket
set aside time for yourself
keep things in perspective
What are the 4 types of Social Support?
emotional, tangible, informational or social
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 4 "stages" you move through in CBT? (top of page graphic)
1)Something happens. It could be anything.
2)You have thoughts about what has just occurred.
3)You experience emotions based upon your thoughts.
4)You respond to your thoughts and feelings with behaviors.
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement
What are the stages of change?
Pre-contemplation, Contemplation, Preparation, Action, Maintenance.-- sometimes Relapse
What are 4 benefits to having social support?
Improved physical health
Greater resilience to stress
Feeling of security
Improve mental well-being
Improve self esteem
greater life satisfaction