Behavioral Activation
Do
What does the emotional regulation skill ABC stand for?
A: Accumulate positive emotions
B: Build mastery
C: Cope ahead
What does CBT stand for?
Cognitive Behavioral Therapy
What has been your most and least favorite mindfulness exercise from group?
I'm gonna assume the eating one was the least favorite, but anything goes!
What is a goal of yours for 2022?
Anything goes!
Behavioral Activation focuses on what kinds of activities? (Hint: there's two main ones)
Pleasure, mastery, or valued activities
Distress tolerance and _____ fits under which half of DBT: Acceptance, or Change?
Distress tolerance and Mindfulness are part of Acceptance
CBT states that our ____, _____, and _____ influence one another (hint: two of these are in the name CBT)
Cognitions (thoughts), Behaviors, and Emotions
Your practicing mindfulness, and suddenly an uncomfortable, distressing thought comes up and steals your focus. What do you do?
Be in the present moment, rather than in the moment this thought is taking you to. Identify this thought as a thought, and not as the reflection of reality is presents itself as. Be kind to yourself, as this happens to everyone - our brains are full of rough thoughts.
Name an "routine" activity you did this weekend.
Routine activity could be: ADL's, eating, etc.
What's a valued activity or goal that you have made more time for recently?
Anything goes :)
DBT focuses on multiple skills (Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness). What is the goal of these skills?
Self-Management
What is emotional awareness? Why practice it?
What: Taking a "step back" and noticing the thoughts, feelings, urges, and sensations with our emotions and CHOOSING how to act.
Why: It gives us insight into why we feel certain emotions. Emotions give us valuable information, can help solve things, or could be false alarms!
In mindfulness, we practice cognitive de-fusion, but what is cognitive fusion?
Being fused to our thoughts. Treating our thoughts are appropriate, accurate, and important reflections of reality.
What is something you can do if you are feeling depressed?
Anything goes :)
What we do, influences how we feel, which then influences what we want to do. Provide an example of this.
Anything goes :)
What is Radical Acceptance?
It is recognizing when you cannot prevent pain or suffering, AND recognizing that life can be worth living with painful experiences.
What is the difference between rational, and irrational thinking?
Rational thinking is helpful to you, and is consistent with known facts
Irrational thinking hinders you, and is inconsistent with known facts
D-D-D-D-DAAAAILY DOUBLEEEEE
Discuss a time where you have practiced mindfulness outside of session.
Any answer works. Great job <3
Either/or: Gummy Worms or Chocolate?
Anything goes.
It develops the skill of "acting despite feeling:" Intentionally doing things that provide us positive emotions, EVEN when we don't feel like it, so that we can feel better, and can more easily do more valued activities.
Why should we practice Radical Acceptance?
Multiple different answers. Rejecting reality turns pain into suffering. To change our experience, we must first accept it.
What tends to be the natural course of our emotions, and how is this different to what happens when we avoid them?
Natural course: emotion is triggered, it increases, then decreases over time.
Avoidance: emotion is triggered, we avoid, and our emotion remains at the peak intensity for much longer
How can we use cognitive defusion in our lives?
To defuse from challenging, maladaptive thoughts, to increase wellbeing, to decrease suffering, to promote psychological flexibility
What has been your biggest take-away from group so far?
Anything works <3