Enter Category Name
therapy modality that focuses on emotion regulation
DBT
therapy modality that focuses on the interconnectedness between our thoughts, feelings, and behaviors
CBT
temp change, intense exercise, pmr, paced breathing
TIPP
communication style where we have issues saying no, avoid expressing opinions or feelings, difficulty standing up for themselves
passive communication
behaviors and actions we do in order to maintain our physical, social, spiritual and emotional well being
self care
5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you taste
5-4-3-2-1 (grounding technique)
negative thoughts that pop up in our mind that are limiting and self defeating
automatic negative thoughts (ANT's)
stop, dont say anything. take a step back, observe, proceed mindfully
STOP
avoiding direct or clear communication, saying one thing and doing another, smiling when actually lashing out inside, manipulative
passive aggressive
the ability to be kind to ourselves, acknowledge our shared human experience, and validate ourselves
self compassion
DBT skill that is used to create positive emotions, build skills and talents, and think ahead in order to cope.
ABC Please
our most central beliefs about ourselves, others, and the world
core beliefs
the integration of our fact/logic mind and emotional mind
wise mind
yelling, demanding, name calling, and intimidating
"you" not "I"
aggressive
styles include the "raincheck" "direct" or "reflecting"
ways of saying no
when the facts do not fit the emotion, or the action urge is not helpful during the situation, this coping skill is effective
opposite action
habitual ways of thinking that are inaccurate or biased. ex: fortune telling, or black and white thinking
cognitive distortions
the ability to tolerate negative emotions effectively
distress tolerance
clear and confidently expressing needs. demonstrate the ability to empathize with others while upholding own opinion and needs. "I" not "you"
assertive communication
when we engage in meditation, what is the goal?
to become aware of our thoughts and feelings, and to focus on the moment
challenging our negative thoughts to look for evidence to support or challenge the thought
cognitive restructuring, Socratic questioning, or challenging
not approving of or liking a situation, but accepting reality as it is and not working to change it
radical acceptance
can be emotional, intellectual, physical or time. identify our personal needs and making it clear to others
boundaries