CBT
What shape do we associate with CBT?
Triangle
Classifying everything as either good or bad/right or wrong
What does DBT stand for?
Dialectical Behavioral Therapy
Name 3 coping skills
How many hours of sleep should teens be getting each night?
7-9
What does CBT stand for?
Cognitive Behavioral Therapy
Only seeing the negatives; having blinders on that block the positives
Wise Mind
What's the difference between adaptive and maladaptive coping skills?
Physical activity releases these in our brains, which boosts happiness and fights anxiety/depression
Endorphins
What are the 3 components of the CBT triangle?
Thoughts, Feelings, and Behaviors
Expecting the worst-case scenario, no matter what
Catastrophization
What are the 4 core skills of DBT?
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
What are at least 3 categories of coping skills?
Distraction, Grounding, Emotional Release, Self-Love, Thought Challenge, Access Higher Self
What are 2 behaviors/mindsets that are harmful to our self-esteem?
"Carnival Mirror Syndrome," Comparisons, FOMO, Perfectionism, Chronic Guilt, "Invisible Spotlight Syndrome"
Which 2 components of the CBT triangle can we control directly?
Thoughts and Behaviors
Fortune-telling or Mind-reading
What is the DBT skill for interpersonal (objective) effectiveness?
DEAR MAN
What is the difference between up-regulating skills and down-regulating skills?
What are the 4 styles of communication?
Passive, Aggressive, Passive-Aggressive, Assertive
Give an example of a situation using the CBT triangle
"If I feel that way, it must be true"
Emotional Reasoning
Define Radical Acceptance
What are the TIPP skills?
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
Can you name all of Santa's reindeer?
Dasher, Dancer, Prancer, Vixen, Comet, Cupid, Donner, Blitzen, Rudolph