CBT (Cognitive Behavioral Therapy)
The Cognitive Model or Cognitive Triangle as it sometimes referred to, forms the basis of CBT. What makes up the cognitive model/cognitive triangle?
Situation, thoughts, emotions and behavioral response
Define the goals of distress tolerance skills.
They are used to help one survive crisis situations without making them worse and when one is highly emotional to keep them safe so they do not act on emotional urges and act on emotions in impulsive ways with harmful consequences.
Define Mindfulness.
Paying attention the present moment without judgment, without rejecting the moment and without attachment to the moment.
What are trauma triggers?
According to The Body Keeps the Score, traumatic experiences can become stored in the body's memory, resurfacing through involuntary emotional and physiological reactions long after original danger has passed. These reactions are known as triggers, which are signals to the nervous system that something familiar often unconsciously associated with past trauma is occurring again.
True or False: Venting anger releases and reduces emotional intensity
False. Venting and catharsis do not reduce anger long-term and may actually reinforce aggressive emotional patterns.
What are cognitive Distortions?
Irrational thoughts that shape how you see the world, how you feel, and how you act. It’s normal to have these thoughts occasionally, but they can be harmful when frequent or extreme.
Identify the difference between using distress tolerance skills and emotional suppression.
Distress Tolerance are short-term coping strategies used to survive emotional crisis without making the situation worse. Distress tolerance skills also, Acknowledges emotion, Emotion is processed later, Builds resilience and are Intentional & skillful
While Emotional Suppression is consciously or unconsciously pushing down, avoiding, minimizing, or denying emotions to avoid discomfort. Also, Emotion is never processed and Builds internal pressure and is Reactive or habitual.
Mindful breathing, counting breathing, diaphragmatic/belly breathing, wise mind breathing, peaceful place meditation, progressive muscle relaxation, leaves on a stream, grounding using senses, 5-4-3-2-1 technique...and many more
Triggers can Be... (provide examples)
Bonus: Name 1 of your own personal triggers.
Sensory based: certain sounds, smells, textures, visual cues. Situational: places, anniversaries, social settings. Emotional: feeling rejected, abandoned or criticized. Physical: pain, fatigue or bodily sensations linked to past trauma. Relational: conflict, figures, intimacy
True or False: the role of curiosity, cognitive awareness, and emotional understanding are healthier alternatives for managing anger.
True
Identify 2 cognitive distortions.
catastrophizing, overgeneralization, jumping to conclusions, mind reading, fortune telling, emotional reasoning, disqualifying the positive, "should" statements. all or nothing thinking, personalization, magnification and minimization, magical thinking
Identify one of the distress tolerance skills.
STOP skill, TIPP skill, pros and cons list, ACCEPTS skill, Self-soothing, Improving the moment (IMPROVE) skill, radical acceptance...ect
Name of the breathing exercises we practiced in group.
Mindful breathing, diaphragmatic breathing/belly breathing, counting breathing and wise mind breathing
Trauma responses are automatic survival strategies shaped by the nervous system. According to the Body Keeps the Score, these responses fall into four main categories which are...
Fight- anger, defensiveness, controlling behavior, aggression
Flight- anxiety, avoidance, perfectionism, excessive busyness
Freeze- Numbness, dissociation, difficulty making decisions
Fawn- People-pleasing, difficulty setting boundaries, self-sacrifice
Identify examples of healthy alternatives to venting
Mindful breathing before reacting
Taking a pause or time-out
Journaling thoughts and emotions
Practicing cognitive reframing
Seeking understanding instead of reacting impulsively
Using communication skills to express feelings calmly
What are core beliefs?
Core beliefs are a person’s most central ideas about themselves, others, and the world. These beliefs act like a lens through which every situation and life experience is seen. Because of this, people with different core beliefs might be in the same situation, but think, feel, and behave very differently.
The distress tolerance skill used when trying to decide between two courses of action.
Pros and Cons
Name at least one benefit of Mindfulness.
Increases happiness, reduces suffering, increases control of your mind (instead of your mind being in control of you)
Any grounding strategies (deep breathing, progressive muscle relaxation, cold exposure - cold water on the face or holding an ice cube in hand or mouth, yoga, walking, dancing, reframing "I am safe in this moment." reality check - is this past memory or present situation? journaling, affirmations that counter trauma-based beliefs, seeking support from a trusted person, assertive communication, engaging in co-regulation (safe touch, eye contact, shared laughter)
How many days are you required to attend for IOP level of care versus how many days are you required to attend for PHP level of care?
IOP you are required to attend a minimum of 3 days a week and with PHP you are required to attend a minimum of 5 days a week.
Provide an example of a common harmful core belief or cognitive Distortion and example of challenging it/reframing it
I'm worthless, I'm not good enough, I'm a failure, Nobody likes me, I don't deserve to be happy, I'm helpless, people can't be trusted..ect..
I'm not good enough can be reframed to I am good enough because I have accomplished many things but I am human and sometimes I make mistakes or will fail at a task sometimes
Identify what the Distracting ACCEPTS skills stands for.
Activities, Contributing, Comparisons, (different) Emotions, Pushing Away, (other) Thoughts, Sensations
Identify a time where mindfulness can be especially useful.
Anxiety, Anger, stressful moments, when having difficulty falling asleep, being emotionally dysregulated, for self-care, a time out or break, just incorporating into our daily routine can be helpful for our overall well-being
True or False: Trauma doesn't just live in the mind and embeds itself in the body and can be stored in the body causing tension, trembling, pain..ect in the body.
True
True or False: You can attend group virtually through zoom and have camera off while group is in session.
False. For individuals attending zoom cameras must remain on throughout entire session. You may turn your camera off during breaks only. Cameras need to be on, due to safety and confidentiality.