CBT
What are the three points on the Cognitive Triangle?
Thoughts, feelings, and emotions
Name this cognitive distortion:
You make a minor mistake on a report at work and instead of seeing it as an isolated error, you think, "I'm going to get fired, I won't be able to pay my bills, I'm going to lose my house, everything is ruined."
Catastrophizing
What are the 4 houses of DBT skills?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
On a scale of 1-10 (1 being low intensity and 10 being high intensity) at what number do we start using Distress Tolerance skills?
7 or above
What is the only continent in the world without an active volcano?
Australia
What are Cognitive Distortions?
Irrational thought patterns that shape how we view ourselves, the world, and others
Name this cognitive distortion:
You are speaking to a friend and suddenly they sigh heavily. You assume they're bored of what you're saying and don't care.
Jumping to conclusions
What are the 3 states of mind in Mindfulness?
Wise mind, emotion mind, reasonable mind
Give an example of when you could use STOP skill.
:)
What color were Dorothy's magical slippers in the original Wizard of Oz book?
silver
What is the Cognitive Model?
A strategy to notice irrational thoughts and learn how to change them into healthier alternatives
Name this defense mechanism:
You receive upsetting personal news right before an important presentation at work. You intentionally push those emotions out of your mind to do your job.
Suppression
Which interpersonal effectiveness skill would you use if you wanted to ask for something or set a boundary?
DEARMAN
Temperature in TIPP skill works by activating what response?
The dive response, which slows down our heart rate and blood flow is redirected to the heart and brain.
What is the most common M&M color?
brown
True or False: Motivation has to come before doing something.
False! Motivation often comes after starting the action
Name this cognitive distortion:
"I should finish this whole to do list before I'm allowed to relax."
Should statement
How can Checking the Facts help us regulate our emotions?
Checking the facts helps us separate actual events from assumptions and interpretations. By identifying if our emotions fit the facts it can help us reduce emotional intensity and make more rational decisions.
Name 3 Activities you can do for ACCEPTS skill
talk a walk, listen to music, watch a show, go to a museum, gardening, talk to a friend, word search, etc.
What is the name of Wednesday's friend hand?
Thing
Values can act as our moral compass. When actions align with our core beliefs and values it creates motivation, making the task feel meaningful and worth pursuing.
Name this defense mechanism:
Someone receives a serious medical illness diagnosis from their doctor and thinks, "the doctor made a mistake, it's not that bad, I'm fine," and does not follow the recommended treatment plan.
Denial
Who created DBT?
Marsha Linehan
Should we use ACCEPTS skill long term? Why or why not?
No! ACCEPTS is a short term skill. Distracting yourself long term can lead to avoidance.
What's orange and sounds like a parrot?
A Carrot