DBT
What is the practice of living intentionally with awareness and non-judgment in the present moment?
Mindfulness
What are the (3) components of the CBT triangle?
Thoughts -- Emotions -- Behaviors/Actions
Anger is sometimes identified as a _____ emotion.
Secondary
What is the difference between a thought and an urge?
Thought- cognitive
Urge- physical/somatic
Opposite Action
What does TIPP stand for?
Temperature -- Intense Exercise -- Paced Breathing -- Progressive Muscle Relaxation
What is the name of the skill that challenges you to think about a situation in advance (in the future) when you are having a thought to engage in a self-harming behavior?
Playing the tape forward
What are the (3) types of grounding techniques?
Mental -- Physical -- Self-Soothing
True/False: a relapse occurs when an individual is engaging in a self-harming behavior.
False- relapse happens prior to engaging in self harm (the thoughts, emotions, behaviors that we engage in prior to the act of engaging is when the relapse starts)
How long, approximately, does an urge last if you don't "feed" it?
15 minutes
What is the difference between grounding and mindfulness?
Grounding: the specific PRACTICES that help bring us back to the moment
Mindfulness: a STATE of being in the moment
Name (3) examples of cognitive distortions.
Catastrophizing- Black and White thinking- All or Nothing Thinking- Projecting- Displacement- Rationalization- Mindreading- Jumping to Conclusions- Should Statement
What is the difference between an early warning sign and a trigger?
Early warning sign- INTERNAL cues (somatic symptoms) that indicate distress
Trigger- EXTERNAL events/circumstances (people, places, things)
What does the acronym SMART stand for, regarding "SMART goals"?
Specific -- Measure -- Achievable/Attainable -- Realistic -- Timely
What is the difference between an obsession and a compulsion?
Obsession- thought based
Compulsion- action/behavior based
What does the term "dialectical" mean?
That two things can be opposite, but true, at the same time
What are a person’s most central ideas about themselves, others, and the world? These act like a lens through which every situation and life experience is seen.
Core belief
What is the obligation of an individual to account for his/her own activities and accept responsibility for themselves and their actions?
Accountability
What are the (3) components of the SUD scale?
Baseline -- Early Warning Sign -- Crisis
What are the (4) types of safety?
Physical -- Mental -- Emotional -- Spiritual
Name (2) reality-accepting skills related to distress tolerance.
Radical Acceptance
Turn the Mind
Willingness
Notice Willfulness
What is the tool is used to see the interactions between thoughts, feelings, and behaviors, and can act as a way for individuals to record their own experiences?
Thought Record
What is the tool that asks you, "on a scale of 1 to 10, how important is it for you to make a change?"
Readiness Ruler
Before you discharge, we may have you work on completing a relapse prevention plan or a WRAP plan. What does WRAP stand for?
Wellness Recovery Action Plan
What are the (2) types of stress?