CBT
The parts of the cognitive triangle model.
What are Thoughts, feelings, and behaviors?
The steps for box/square breathing.
What is breath in for 4 seconds, hold for 4, out for 4, and hold for 4?
Establishing limits and expectations with someone.
What is setting boundaries?
The 4 fear responses
What is fight, flight, freeze, and fawn?
This star known for her role in the TV series "Only Murders in the Building" candidly spoke out about her psychosis experience triggered by Bipolar Disorder.
Who is Selena Gomez?
Bad thoughts, usually about ourselves, that run through our head.
What are Automatic Negative Thoughts (A.N.T s)?
Becoming aware of your feelings by naming items perceived by your senses.
What is five senses grounding?
This skill shows the other person you are listening, encourages sharing, and strives to understand the speaker.
What is active listening?
Disconnecting the consciousness from what is happening. This can be an unhealthy coping strategy that is used when a survivor feels overwhelmed.
What is dissociation?
This singer may sing about being the "bad guy" is an advocate for mental health and has opened up about her history of self harm and suicidal thoughts.
Who is Billie Eilish?
Thoughts used to replace the negative thoughts we have.
What are alternative thoughts/statements?
Expressing good things from your day/life
What is practicing Gratitude?
This skill allows you to take responsibility for your own feelings, reduces feelings of blame, and tactfully describes the problem.
An intensely painful feeling of being fundamentally flawed.
What is shame?
A former band member of One Direction discussed his experience with anxiety and how it impacted his ability to perform.
Who is Zayn Malik?
Irrational thoughts that can influence your emotions.
DOUBLE Bonus if you can name three types.
What are cognitive distortions?
Examples include magnification, minimization, catastrophizing, overgeneralization, magical thinking, should statements, emotional reasoning, All-or Nothing thinking, and 'Should' statements.
Asking yourself “Is my thought based on facts or feelings?” or “What’s most likely to happen?”
Challenging your thoughts
This type of communication style is defined as “the ability to speak and interact in a manner that considers and respects the rights and opinions of others while also standing up for your rights, needs, and personal boundaries.”
What is assertive communication?
Describes adopted personality characteristics based on our position we have within an unhealthy family unit.
DOUBLE BONUS: name three
What are dysfunctional family roles?
Examples: the comedian/clown, scapegoat/black sheep, hero, and lost child.
This singer known for her dedication and support to the LGBTQ community, spoke out about her PTSD dissociation and memory loss she experienced at the beginning of her career due to being raped at age 19.
Who is Lady Gaga?
The views we have of ourselves, others, and the world around us.
What are core beliefs?
A type of meditation, typically utilized in trauma therapy, where you visualize a setting that is calm and relaxing.
What is Safe Place Meditation?
Includes facial expressions, body movements, tone of voice, personal space, and physical appearance. This mode of communication performs important functions for us, such as sending relational messages, emotional expression, and impression of information.
What is non-verbal communication?
This therapy helps your brain process and release traumatic memories through bilateral stimulation.
What is Eye Movement Desensitization and Reprocessing (EMDR) therapy?
This prince described how grief impacted his mental health. "I can safely say that losing my mum at the age of 12, and therefore shutting down all of my emotions for the last 20 years, has had quite a serious effect not only on my personal life but also my work."
Who is Prince Harry?