CBT
According to the Cognitive Behavioral Triangle, which of the following can directly influence how a person behaves?
Both thoughts and feelings
What is the first stage in the Stages of Change Model?
Precontemplation
Describe what stress is.
A natural physical and emotional response to a challenging situation
Name something WITHIN your circle of control.
Your attitude, your actions, your goals, your level of effort, etc.
What is person-first language?
Language that emphasizes the individual before any labels
What are the three components of the Cognitive Behavioral Triangle?
Thoughts, feelings, and behaviors
Which stage is characterized by an awareness of a problem but no commitment to change yet?
Contemplation
Why does something happening “Out of Nowhere” cause stress?
The brain prefers predictable events
Name something OUTSIDE of your circle of control.
A friend’s behavior, someone's actions or thoughts, sickness, weather, etc.
What is the main purpose of creating a bucket list?
To list meaningful goals or experiences you want to achieve in your lifetime
If someone feels anxious before a test and avoids studying, which component of the triangle does "anxious" represent?
Feeling
In which stage does someone actively start changing their behavior?
Action
In the acronym TONS, what does the "T" stand for?
Threat to self-esteem or ego
What is the purpose of using the Circle of Control in stress management?
To focus energy on what you CAN influence
What is sleep hygiene?
Practices and habits that help you get good sleep
What happens when you change a negative thought into a more balanced one?
It can reduce distress and influence healthier behavior. In some cases... "better outcomes"
Describe the Preparation stage.
Gathering resources and making a plan to change
What does the "O" in TONS represent?
Out of nowhere
Which of these is outside your circle of control?
A. How much sleep you try to get
B. Whether someone likes you
C. What you say to someone
D. Your effort on a task
B. Whether someone likes you
Name TWO good sleep hygiene habits.
Use your bed only for sleep, go to bed and wake up at the same time every day, avoid caffeine later in the day, etc. (Refer to Malinda's worksheet)
In CBT, what is often the first step in breaking the negative cycle?
Identifying and challenging negative thoughts (awareness)
During which stage might someone say, “I don’t have a problem”?
Precontemplation
Name a coping skill for calming stress triggered by "Out of Nowhere" events?
Practicing deep breathing or grounding
Which of the following shows someone focusing on their circle of control?
A. “I can’t do anything until my boss changes.”
B. “I’ll focus on improving my attitude, even if others don’t.”
C. “They need to fix themselves first.”
D. “I’ll wait for everything to be perfect before I try.”
B. “I’ll focus on improving my attitude, even if others don’t.”
What are the names of the IOP instructors?
Kim and Malinda!