Behavior Chain
This is a choice.
What is behavior?
True or false: Our actions and our emotions typically influence our thinking.
What is false? According to cognitive behavioral theory, thinking influences emotions and actions.
_______ pressure can be especially difficult early in recovery. Cognitive behavioral skills can help to overcome this by recognizing when you are in a situation that can lead you into trouble and deciding to do what's best for you.
What is peer pressure?
______ situations can be managed well or avoided altogether by learning and practicing cognitive behavioral skills. If not managed well, the individual seeking change may stumble back into old behaviors.
What are risky situations?
This is one of the primary types of communication, next to assertive and aggressive.
What is passive?
True or false: Emotional stress is a problem.
What is false? Emotions are neither harmful nor helpful. It is how one responds to them that determines if they are one or the other. Emotional stress can be a tool for motivation. Emotional stress lets us know that we need to act.
True or false: 90% of the time, there are no negative consequences when a person uses replacement thoughts to encourage more beneficial actions in order to experience more helpful outcomes.
What is false? [When we try to change our behavior, we will have to give up something, and this can be a negative consequence (i.e. If I choose to attend a 12-Step meeting rather than stay isolated at home, I do not get to stay in the comfort of my own home)].
Paced breathing, pleasant imagery, counting backwards, positive self-talk, and progressive relaxation are considered to be types of these skills.
What are self-control strategies?
Getting involved in ___-______ activities can add support by surrounding oneself with positive people and engaging in fun or charitable events.
What is pro-social?
"______ and _______" thinking is a cognitive distortion in which the person thinks in an all or nothing fashion. For example, "I wasn't perfect, so I must be a total failure."
What is "black and white?"
When in an argument, this is a way to break the rules of fair-fighting.
a. Stonewalling/"silent treatment" b. Give each person a set amount of time to explain their perspective c. Bring up several problems which might be related to the current issue d. Use "I" statements e. both a and c
Of the following list, this is not a trigger for stress:
a. an upcoming quiz/test b. cluttered personal space c. interpersonal conflict d. planning a vacation e. none of the above
What is e. none of the above?
These are the 4 sections in a behavior chain, stated in the correct sequence.
What are thoughts, feelings, actions, and consequences.
Tuning into these can warn a person of potentially risky emotions, improving chances that the person would not react impulsively, driven by the emotion, but rather take time to consider the situation and respond pro-socially.
What are bodily sensations?
Deciding to say this one word is one of the easiest but most effective skills to develop healthy boundaries. It is said the same way in over 100 languages throughout the world!
What is no?
Foundational to cognitive behavioral interventions is the understanding that ________ are not facts.
What are feelings?
With regard to the assertive communication skill, what kind of communication is this?
"I don't want to offend you, but I really don't like the way you are talking to me right now. I mean, I'm not going to do anything, but if we were out on the streets, I wouldn't tolerate that."
What is aggressive?
What do you think makes this aggressive?
Of the following, this would be a good example of stress management.
a. Visiting a casino and getting lost in the slots b. Confronting a significant other about an issue in the relationship c. Revisiting an old neighborhood to confront internal triggers and gain closure d. Watching a movie about gangs and violent crime to fulfill the desire without actually engaging in such activities.
What is b?
Why are these other activities discouraged?
Tapes and counter tapes would be placed in this section of the behavior chain.
What is the thoughts section?
Weighing the _____ and ________, or decisional balancing, can help in decision-making by observing what one stands to lose or gain as a result of making a change.
What are costs and benefits?
This is one of the most important Cognitive Behavioral coping-by-doing skills and takes multiple sessions to learn. It begins by stopping to think, and several steps later, ends with evaluating how effective the strategy was.
a. Acknowledging My Progress b. Assertive Communication c. Problem-Solving d. Staying In My Lane e. Forgiving and Accepting
What is c. Problem-Solving?
This is a type of cognitive distortion in which a person consistently expects worst-case scenarios with little-to-no evidence.
What is catastrophizing?
This is the skill in which the listener repeats back to the speaker what she/he was saying in the listener's own words to demonstrate hearing and understanding.
What is reflecting/reflection?
Fight, _______, or freeze. Fill in the blank.
What is flight?
This must be identified before the behavior chain can be written, as this is what makes the behavior chain necessary to begin with.
What is a risky situation?
________ seeking and risky behavior are closely related.
What is "pleasure"?
While some believe this skill can be fulfilled simply by enjoying the benefits of a positive achievement, cognitive behavioral specialists encourage doing something tangible, like enjoying a nice meal with family, as a way to commemorate the achievement.
What is rewarding my successes?
These can shape our thoughts and decisions. Often, we adopt them at a young age and they influence us into adulthood. That does not mean that they cannot be changed or altered.
What are beliefs/core beliefs?
This is the final step of assertive communication.
What is explaining what you would like to have happen in the future?
_______ and cortisol are the two main hormones produced by our sympathetic nervous system when we experience stress. Cortisol can be a problem if we face chronic stress.
What is adrenaline?