CBT Thinking Errors
Define Catastrophizing and give one example.
Seeing only the worst possible outcome and convincing yourself that this is what is most likely going to happen.
Ex: I got a C on my test - now I won't get into college!
What are ways to combat Catastrophizing?
Challenge rigid thought processes, brainstorm choices, "taking thoughts to court," list positive potential outcomes, examine validity of this narrative, focus on what you can and cannot control, remember that this is a cognitive distortion, etc.
What does "dialectic" mean in DBT? Give an example.
It means that two things can be true at the same time. For example, acceptance and change.
What is the name of the circular emotions resource that helps you identify your feelings?
Feelings Wheel - easily Google-able!
What does TIPP stand for?
Temperature, Intense Exercise, Paired Muscle Relaxation, Paced Breathing
Define All-or-Nothing Thinking and provide one example.
ex: If I can't do a perfect job, forget it - my work is a failure.
What are ways to combat All-or-Nothing Thinking?
Taking thoughts to court, remember this is a cognitive distortion, back up plans, functionality levels, balance, common humanity, etc.
Dialectical Behavioral Therapy
Give an example of indirect communication with the following format: I feel like [a label]. Replace it with the Three Sentence Structure.
"I feel like a failure" --> "I feel frustrated"
What is the name of the DBT pillar that we can use for deescalation?
Distress Tolerance
Define Mind Reading and provide one example.
Assuming we know what someone else is thinking/ how someone feels about us.
Ex: "He clearly thinks I'm annoying"
What are ways to combat Mind Reading?
Communication, check in with your own thoughts and emotions, remember you are not responsible for another person's feelings, affirmations, validations, remember that this is a cognitive distortion.
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Relationships
Give an example of indirect communication with the following format: I feel like [a thought]. Replace it with the Three Sentence Structure.
"I feel like this is going to be a disaster" --> I feel nervous.
What are the 3 Mindful Self-Compassion steps?
1. Mindfulness
2. Common Humanity
3. Self-Compassion/ Self-Kindness
Define Should Statements and provide one example.
A shame based approach to attempt to motivate oneself to act.
ex: "I should be doing work right now."
What are ways to combat "Should" statements?
Common humanity, "It would be nice if____.", understand that humans need rest, ask yourself if you'd say that to a friend, remember this is a cognitive distortion, etc.
Pick any DBT acronym and tell me what it stands for AND what skill it can be used for.
[staff discretion]
Give an example of indirect communication with the following format: I feel like [a behavior]. Replace it with the Three Sentence Structure.
"I feel like giving them a piece of my mind" --> I feel frustrated.
How can we use Observe, Describe, and Participate to deescalate? Additionally, what are the two components of Observe?
We can use external observations (5 senses) and internal observations (emotions) and use mindfulness to be aware of what's happening in the moment. Objectively describe the scenario and use the facts to decide how you want to participate and stay in line with your values. Check back and Observe how your solution made you feel!
Define Disqualifying the Positive and provide one example.
Focusing on the reasons that would invalidate one's success; focusing on the negative.
ex: I only made the team because I got lucky.
What are ways to combat "Disqualifying the Positive"?
Take thoughts to court, affirmations, validation, gratitude list, remember that this is a way your brain is processing something and it may not be an accurate thought!
How does the Chain Analysis of Problem Behaviors work?
We look at a prompting event, observe subsequent actions, behaviors, cognitions, events, and feelings. We notice these as triggers and hopefully find alternative solutions to prevent escalation.
What are two ways we corrupt communication? For example, Masking Our Real Feelings ("I'm fine"). [Note: you cannot use this example]
Inconsistency (feeling overwhelmed but using a nonchalant tone of voice), Overuse (ex: hate, love, etc.), Exaggeration (ex: I feel completely devastated), Minimization (ex: it's whatever though).
Name five strategies for Deescalation.
[up to staff discretion]