CBT and Stages of Change
True or false: you can control how other people respond and their behaviors.
FALSE
True or false:
Anger is a secondary emotion.
TRUE- often, anger is what is shown on the surface, but underneath there are other emotions that are the root cause for how we feel (ex: guilt, embarrassment, shame, tiredness)
True or false:
Difficulty saying "no" to other's requests and accepting abuse are healthy boundaries.
FALSE!!!
Name one of the skills in STOP.
S- stop what you're doing
T- take a step back
O- observe
P- proceed mindfully
What are the only birds that can fly backward?
Hummingbirds
What is the purpose of CBT?
How our thoughts control our feelings which control our behaviors.
Name this type of anger:
This is caused by life demands that are too much for an individual to handle.
Overwhelmed
An example of this type of boundary would be someone who has a wall up, does not share personal information, and seems closed-off with others.
Rigid boundary
Give an example of a way to mentally ground yourself.
Describe your environment using your five senses, play a categories game, describe an everyday activity in great detail, use imagery, say a safety statement, or use humor.
What ancient civilization built the pyramids?
Egyptians
This is the stage of change where you are modifying your behavior and making the change
Action
What is an example of positive self-talk you could say to yourself or someone else regarding anger?
-This won't last forever
-I'm not going to let this person get to me, I want to stay in control
-What can I do right now to make this situation better?
-Think about what the consequences might be
Physical boundary
Name and give an example of one of the coping skills in ACCEPTS.
A- activities (read, write, color, exercise)
C- contributions (make a gift for someone)
C- comparisons (realize how resilient you are)
E- emotions (opposite emotion; sad-happy)
P- push away (imagine putting negative thoughts in a jar and throwing them out)
T- thoughts (positive affirmations, think of something neutral)
S- sensations (using 5 senses to relax)
What is the world's hottest chili pepper?
Carolina Reaper
Name this thought distortion:
If I fail this test, I'll never get into college and then I'll never have a job and probably be alone forever.
Catastrophizing
What is a core belief?
A person's central ideas about themselves, others, or the world.
Why are values important when discussing the topic of boundaries?
Values are important because they set the ground rules for determining how we want to be treated in a relationship. For example, if you value honesty, someone lying to you would not be acceptable within the relationship.
Pick one of the states of mind and describe it.
(HINT: emotional, reasonable or wise)
Emotional mind: thinking solely with your feelings, dismissing logic and being reactive and impulsive.
Reasonable- thinking with logic and facts, dismissing feelings and being cool and rational.
Wise- thinking intuitively, using common sense and wisdom. Being factual, and thinking with our feelings.
What is the capital city of Canada?
Ottawa
What is the definition of radical acceptance?
Accepting things the way they are and without resistance. Understanding the reality and realizing the things you can or cannot control.
Give at least three ways you can manage anger in a healthy way.
Examples:
Recognize your anger, take a timeout, deep breathing, exercise, express your anger, think of the consequences, visualization. (also may include other healthy coping skills.)
Name three examples of being an assertive communicator.
Making eye contact while speaking, open-body language, good posture, clear tone of voice, being respectful and understanding of others wants and needs, being able to say "no" when needed.
What does TIPP stand for?
T- temperature
I- intense exercise
P-paced breathing
P- progressive muscle relaxation
In what year was the first iPhone released?
2007