Weeks 1 & 2
Exercise, Talking about your problem, Healthy eating, Seeking professional help, Relaxation techniques, using social support, and problem-solving techniques are examples of what type of coping skills?
Saying "No" is a _________________.
Boundary
Making a list can help you ______________.
The "halfway point" between passive and aggressive is __________________.
Assertive
Week 10 of group is ALWAYS ______________?
A pizza party!!!
Drug or alcohol use, overeating, procrastination, sleeping too much or too little, social withdrawal, self-harm, and aggression are examples of what type of coping skills?
Unhealthy coping skills.
The first thought we have when an event occurs is referred to as what?
Sometimes this thought happens so fast we do not notice, BUT it still affects our mood.
Automatic Thought
Why is time management important?
It helps to reduce stress, reduce the fear of failure, improves your confidence, reduces completing tasks at a mediocre level, and it makes the day run more smoothly.
What type of communication style is described by:
Forcing your needs or opinions onto others, involves bulling or pushing others around, only your needs matter, no compromise, damages relationships, may lead to shouting or physical altercations, and damages self-esteem
Aggressive communication
What is the term used for accepting things as they are without judgement or trying to change them?
(Think DBT)
Radical Acceptance
Porous boundaries, Healthy boundaries, and Rigid boundaries
Saying things like:
"I'm not comfortable with this"
"I'd rather not"
"I can't do that for you"
"This doesn't work for me"
Are ways to.....
Say NO.
Experiencing the world in the "here and now", sometimes referred to the "being mode". This offers a way of freeing oneself from automatic and unhelpful ways of thinking and responding.
Mindfulness
What are the four self-care categories?
Physical, psychological, emotional, and spiritual
In DBT, the acronym REST stands for ....?
Relax
Evaluate
Set An Intention
Take Action
What are the four different attachment styles?
Secure attachment, anxious attachment, avoidant attachment, disorganized attachment.
What does the ABCDE Model stand for?
Activating Event
Beliefs
Consequences
Disputation of beliefs
Effective new beliefs
What are the core features of mindfulness?
Observing
Describing
Participating fully
Being Non-judgemental
Focusing on one thing at a time
Lack of energy, headache, heart palpitations, fatigue, sleep problems, teeth grinding, upset stomach/nausea, sadness or depression, irritability or anger are all signs of ______________.
Stress
What are the four pillars of DBT?
Mindful Awareness
Emotion Regulation
Interpersonal Effectiveness
Distress Tolerance