DBT
What is DEARMAN used for?
Communicating to get your needs met, or resolving a conflict,
What are two coping skills against anxiety?
Distraction skills, breathing, Communication, being assertive, problem solving, being mindful (etc)
What is self-esteem?
A person's overall sense of self-worth or personal value.
How much you appreciate and like yourself.
It involves a variety of beliefs about yourself, such as the appraisal of your own appearance, beliefs, emotions, and behavior.
What are coping skills?
Helps to tolerate, minimize, and deal with stressful situations.
If you freeze water, what do you get?
ICE
What does DBT stand for?
Dialectical behavior therapy
What does CBT stand for?
Cognitive Behavioral Therapy
Name at least 3 ways to improve self-esteem
1. Challenge negative thoughts (look for evidence)
2. Positive affirmations.
3. Build positive relationships.
4. Gratitude journaling.
5. Identifying positive traits/strength
How can making art be a coping skill?
Helps you calm down, be mindful, and show your feelings/emotions
How many arms does an octopus have?
8
Name 3 different coping skills
Deep breathing, meditation, journaling (many answers may work)
What is catastrophic thinking?
Thinking that the worst possible outcome is true, and going to happen
Name at least 3 of your personal strengths or give examples of what strengths could be.
kindness, bravery, wisdom, empathy, loving, optimism, funny, smart, caring, honesty, flexibility, open mindedness, leadership, confidence, ambition,creativity and persistence.....
Great job!
What is a coping skill that involves writing down what you are thinking and feeling?
Journaling
Name three animals at the Cleveland Zoo
......
Correct!
What does STOP stand for?
STOP
Take a Step Back
Observe
Proceed (Mindfully )
What are three parts of the cbt triangle?
Thoughts, Feelings, Behaviors
(& The situation )
What are core beliefs?
Beliefs about ourselves, other people, and the world we live in. Our Values.
Essentially, core beliefs determine how you see and understand the world.
What is a coping skill that uses counting?
Grounding skills- naming 5 things you can see/five senses, counting objects in the room,
How many points is a Touchdown worth?
6
Give an example of communicating assertively.
Hint: not passively, or aggressively
Correct examples will include: respectful language and direct statements to get your point across
Describe possible thoughts feelings and behaviors in the following situation:
Your friend does not respond to your text message- its been three days, and they usually respond quickly.
Feeling: rejected, disappointed, confused, unloved, irritated
Thoughts: "They don't like me" or "they must be busy"
Behaviors: Avoiding your friend, or confronting them
What are two questions you can ask yourself to help challenge negative thoughts?
1. What is the evidence for my thought?
2. What is the evidence against my thought?
3. What would a friend think about this situation?
4. If I look at this situation positively how is it different?
5. Will this matter a year from now?
6. Will this matter 5 years from now?
What IS mindfulness?
Being fully present and focused in on something, having awareness
What does ACE stand for?
Accountability, Courage, Enlightenment