Behavioral Activation
Name a specific treatment for depression that is based on the idea that our mood and behaviors are tightly linked.
Behavioral Activation
What three things does a life worth living include?
(Hint: don't provide personal examples (i.e., family, friends, pets)
Values, pleasure, and mastery
What does CBT stand for?
Cognitive Behavioral Therapy
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation
Explain the difference between deep breathing and paced breathing.
Deep breathing involves taking slow, full breaths that fill your lungs completely, often focusing on expanding your belly as you breathe in. Paced breathing means controlling the speed of your breaths, inhaling and exhaling at a steady, set rhythm, regardless of how deep each breath is.
Behavioral activation focuses on what area of the CBT triangle?
Behaviors!
What is pleasure? Provide an example.
Activities that are enjoyable
Examples: hobbies, games, spending time in nature, and so many more....!
What are the three points of the CBT triangle?
Thoughts, Feelings, Behaviors
Name the three types of grounding
1) Physical grounding
2) Mental grounding
3) Soothing grounding
True or False: if a coping skill doesn't work once, it's not worth trying again
False.
It may take some practice for a coping skill to work, and each situation is different and may have a different result. It is worth trying each skill a few times
True or false: Behavioral activation works best with activities that require a lot of effort
False.
The activities chosen for behavioral activation should be both easy and rewarding
What is mastery? Provide an example.
Involves activities, that involve the development of skills.
Example: sports, chores, art, etc.
True or false: You should wait for your symptoms to improve before practicing behavioral activation.
False
The idea behind behavioral activation is to start now even if symptoms are present.
Name 3 skills that would be helpful to use during a panic attack
TIPP, physical grounding, soothing grounding, deep breathing, urge surfing, self-soothe, etc.
What does DBT stand for?
Dialectical Behavioral Therapy
Why is it important to be aware of our thoughts, emotions, and behaviors?
In order to know what to do to fix a problem, we first need to be aware of and understand what is going on
What activities would help you live by the value of prioritizing friends and family?
Have family dinners, hang out with friends, regularly call out of town friends/family, check in on how their lives are going, not using electronics when with them/being present with them, etc.
"I'm going to fail school and never get into college, then I'll never get a job, then I'll be homeless"
What thought distortion is this an example of?
Catastrophizing
What are three things you can control and three things you can't control?
Things you can control: your skill use, who you spend your time with, your decisions, your attitude, how you react, etc.
Thangs you can't control: the past, other people, death, rules/laws, other people's words and decisions, etc.
What skill would be considered "distraction"?
ACCEPTS
ACCEPTS stands for 7 different ways of distracting yourself: Activities, Contributing, Comparisons, Emotions, Push away, Thoughts, Sensations
Name an example of a negative activity/coping skill that you could use Behavioral Activation to reduce, and a positive replacement activity.
Negative examples: staying up late, substance use, self-harm, harm to others, biting nails, procrastinating, being on your phone too much, over eating, under eating, poor nutrition, inactivity, isolating
Positive examples: setting a sleep schedule, eating well, go outside, go for a walk, listen to music, play an instrument, do a puzzle, spend time with friends, etc.
What are values? Do they change over time? Provide two examples!
What you find meaningful in life; The most important things to you
Yes, they change over time!
Examples: Family, physical health, trust, loyalty, etc.
Name three CBT skills
Ex: Thought challenging, behavioral activation, mindfulness, DEARMAN, GIVE, FAST, radical acceptance, 6-column, STOP, problem solving
"My therapist says they care but they only say that because they get paid"
What thought distortion is this an example of?
Discounting the Positives
Name the skill that helps you to deal with strong desires and cravings through identifying these four points: Trigger, Rise, Peak, and Fall
Urge Surfing