DBT and CBT
What is an example of something that is out of your control?
The actions of others
The future
the past
what other people think of me
the weather
the opinions of others
what happens around me
What are three examples of healthy coping skills?
Journaling
Exercise
Creating a routine
Deep breathing
mindfulness exercises
creative activities
get sunshine
eat a snack or drink water
listen to music
talk to a friend or family member
affirmations and gratitude lists
etc
What is a personal boundary?
Personal boundaries are the rules and limits we set in relationships to determine what is and is not okay.
This mindfulness technique is also a coping skill used when anxious or angry
deep breathing
What are some symptoms of anxiety?
Increased heart rate, racing or out of control thoughts, sweating, rapid breathing, excessive worrying, a sense of impending doom or danger, shaking, fluttering in chest, trouble concentrating
What is an example of something that is within your control?
My thoughts and actions
What I give my energy to/focus on
My attitude
How I handle challenges
My boundaries
How I spend my time
How I speak to myself
What is an unhealthy coping skill?
A coping skill that involves numbing or avoiding uncomfortable or painful feelings, or involves self harm
Or
Provide an example of an unhealthy coping skill
Substance use
Dissociation
Risky or dangerous behaviors
Self harm
What are the three types of boundaries?
Porous, rigid, and healthy
This mindfulness technique involves identifying something you can see, hear, smell, touch, and taste
Five senses
What are some possible side effects of psychiatric medications?
Weight gain, changes to appetite, decreased sex drive, physical tics or tremors, dry mouth
Mood/emotions.
What is an affirmation, and what is an example of one?
An affirmation is a positive self-directed statement or thought. Ex - "it's ok to make mistakes." Repeating affirmations is one way to rewire our brain to think more positively.
What are the three communication styles?
Aggressive, passive aggressive, and assertive
This mindfulness technique involves spending quiet time observing our thoughts and feelings
meditation
What are some risks associated with using marijuana?
What is behavioral activation?
Engaging in healthy or pleasurable activities to improve mood
What is one way you can improve mood stability?
Get enough sleep
Eat well
Reduce screen time
Take deep breaths
Create a schedule or routine
Exercise
Engage in hobbies and pleasurable activities
Practice acceptance
Avoid substance use
What are some signs of toxic or abusive behavior in relationships?
Manipulation, physical or verbal abuse (name calling, humiliation and cruelty, physical harm) intimidation, isolation, controlling who you speak to or what you wear, financial dependence, blameless accusations, drastic mood swings
This mindfulness exercise involves bringing your awareness to each part of your body, moving from your feet up to your head. We have engaged in this exercise in group.
Body scan
What is psychosis?
A set of symptoms where a person has lost touch with reality. People with psychosis may experience auditory or visual hallucinations or delusions.
What is a value? What is an example of one of your values
Values are principles or morals that guide how you live and act in the world. Examples: trust, loyalty, kindness, creativity, love, family
Explain the concept of acceptance as it relates to mental health
Acceptance means riding the wave of distressing thoughts or emotions, acknowledging them rather than fighting against them, knowing it will pass.
What is an example of a statement you might use to express a boundary with someone?
"I'm not comfortable with that," "I can't do that for you," "Please don't do that," I don't want to do that"
What is mindfulness?
The practice of focusing your attention on the present moment, without making judgements
What is anhedonia?
The loss of interest or pleasure in activities once enjoyed