Cognitive Distortions
The tendency to assume that others are thinking negative things about you or have negative motives and intentions
Mind Reading
What does DBT stand for?
Dialectical Behavior Therapy
What does CBT stand for?
Cognitive Behavioral Therapy
What does ACT stand for?
Acceptance and Commitment Therapy
The basic text for Alcoholics Anonymous
The Big Book
When you focus on the worst possible explanations for something rather than more likely explanations
Catastrophizing
What are the three states of mind?
Rational, emotional, wise
"Irrational thoughts" are another term for this
Cognitive Distortions
Reflections of what is most important in your heart
Values
What does HALT stand for?
Hungry, Angry, Lonely, Tired
When you think in absolutes such as “always,” “never,” or “every”; seeing things only in the extremes
All-or-Nothing/Black and White Thinking
What are the four core skills of DBT?
Distress tolerance, interpersonal effectiveness, mindfulness, emotion regulation
The simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension
Progressive Muscle Relaxation
Making room for unpleasant feelings, sensations and urges, instead of trying to suppress them or push them away
Expansion/Acceptance
God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
Ignoring the positive aspects of a situation, and over-focusing on the negative
Disqualifying the Positive
What are dialectics?
Two opposite ideas can be true at the same time
Our most deeply held assumptions about ourselves, the world, and others
Core Beliefs
A rich and meaningful life is created through taking this.
Committed Action
What are the five love languages?
Words of Affirmation, Quality Time, Physical Touch, Actings of Service, Receiving Gifts
Taking total responsibility for an external event that occurs and ignoring any other important factors
Personalization/Blaming
What are the ACCEPTS Skills?
Activities, Counting Your Blessings, Contributing, (Opposite) Emotion, Push Away, (Distracting With) Thoughts, Sensations
Draw the CBT Triangle
Thoughts --> feelings/emotions --> actions/behaviors
Relating to your thoughts in a new way, so they have much less impact and influence over you
Defusion
What are the five stages of change?
Precontemplation, Contemplation, Preparation, Action, and Maintenance