CBT
CBT acronym
What is cognitive behavioral therapy?
ACT acronym
What is Acceptance Commitment Therapy?
DBT acronym
What is Dialectical Behavioral Therapy?
Subjective statements that reflect personal beliefs, feelings, or interpretations. They cannot be proven true or false.
what is an opinion?
These skills are helpful for situations where a client might not be able to control a situation, but they need to manage their own response.
what is distress tolerance?
helping people learn to manage their thoughts and feelings, and how they interpret and respond to their environment.
what is the goal of CBT?
helping people adapt to life's challenges by developing psychological flexibility. This means being able to fully engage in the present moment and act in ways that align with their values, even when faced with difficult emotions or experiences.
what is the goal of ACT?
two opposing truths that are simultaneously true
What is a dialectic?
fact or opinion: No one will ever like me.
what is opinion?
these skills are designed to help manage acute emotional distress by quickly altering your body’s physical responses.
what are TIPP skills?
thoughts, feelings, and behaviors (all interconnected)
what is the CBT triange?
being open to experiencing difficult thoughts and emotions without trying to change, avoid or control them. Encouraging individuals to accept and embrace their feelings as they are, rather than trying to suppress or alter them.
what is acceptance in ACT?
a balance between the reasonable and emotional mind? when you are able to recognize and respect your/others feelings, while responding to them in a rational manner.
what is wise mind?
fact or opinion: I listened to my friend talk about their bad day.
what is fact?
temperature, intense exercise, paced breathing, progressive muscle relaxation
what is TIPP?
a person’s most central ideas about themselves, others, and the world? These beliefs act like a lens through which every situation and life experience is seen.
what is a core belief?
taking concrete steps to incorporate changes that will align with your values and lead to positive change? This may involve goal setting, exposure to difficult thoughts or experiences, and skill development.
what is commitment in ACT?
4 components of DBT
what is interpersonal effectiveness, distress tolerance, mindfulness, and emotion regulation?
rephrase the thought: Everyone thinks I am stupid.
example: It feels like people are judging me.
* Separate the thought into factual and opinion-based components.
stop, take a breath, observe, proceed
what is STOP?
Immediate, involuntary thoughts that are often negative and unhelpful. These thoughts can lead to feelings of anxiety, depression, or low self-esteem.
what are cognitive distortions?
distancing yourself from and changing the way you react to distressing thoughts and feelings, which will mitigate their harmful effects? Techniques for cognitive defusion include observing a thought without judgment, singing the thought, and labeling the automatic response that you have.
what is cognitive defusion?
a strategy for effective communication. Using this skill, clients learn to express their needs and wants in a way that is respectful to themselves and others, increasing the likelihood of positive outcomes.
what is DEARMAN?
rephrase the thought: no one loves me.
what is "it feels like no one loves me. I'm lonely right now."
*Create more balanced and realistic thoughts based on the evidence.
a relaxation technique that uses visualization to promote a sense of calm and well-being.
What is guided imagery?