Self-Compassion
How can you show yourself compassion?
Remember: be nice to yourself!!!!
Name the 4 communication styles and a pro and con of each style
passive
passive aggressive
aggressive
assertive
What does the D and E stand for in DEAR?
DESCRIBE the situation
EXPRESS your emotions
Name the 3 parts of ride the wave and their corresponding mood rating ranges.
PREVENTION
CRISIS
RECOVERY
Challenge these thoughts:
“I’m not good enough”
“I can’t handle school”
FREE RESPONSE
What are the 3 components of self-compassion?
Mindfulness (awareness)
Self-Kindness (empathizing)
Common Humanity (normalizing)
Someone with an aggressive communication is speaking to you. What are some ways and at least 1 skill you can use to respond?
make sure you're being realistic
The A in DEAR has 3 meanings. What are they?
Assert
Ask
Apologize
Can you control your emotions?
NO
NO
NO
NO
What is a cognitive distortion?
A negative thought
What kind of skill is DEAR?
DBT--INTERPERSONAL EFFECTIVENESS
What are 3 skills YOU will use in your crisis zone?
skills
Name 3 different cognitive distortions
1)All-or-nothing thinking: You see things in black and white categories. If your performance falls short of perfect, you see yourself as a total failure.2) Overgeneralization:You see a single negative event as a never-ending pattern of defeat.3)Mental Filter: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened.4) Disqualifying the positive: You reject positive experiences by insisting they “don’t count” for some reason or another. In this way you can maintain a negative belief that is contradicted by your everyday experiences.5) Jumping to conclusions:Youassume there will bea negative outcome even though there are no definite facts that convincingly support your conclusions.Mind reading:You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out.The fortune teller error:You anticipate that things will turn out badly, and you feel convinced that your prediction is an already established fact.6) Magnification (catastrophizing): You exaggerate the importance of things (such as your goof-up orsomeone else’s achievement).7) Minimization:You inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections).8) Emotional Reasoning: You assume that your negative emotions necessarily reflect the way things really are: "I feel it, therefore it must be true."9) Should Statements: You try to motivate yourself with shoulds and shouldn’ts. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment.10) Labeling and Mislabeling: This is an extreme form of over-generalization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s ajerk.” 11) Personalization:You see yourself as the cause of some negative event of which in fact you were not primarily responsible for.