Introduction & Distress Tolerance
What are the 3 parts of the cognitive triangle?
Thoughts: Represent a person's thoughts, beliefs, and attitudes about themselves, others, and the world around them.
Feelings: Represents a person's emotions, such as sadness, anger, fear, or happiness
Behaviors: Represents a person's actions and responses to thoughts and feelings.
What is one strategy you use to regulate your emotions?
FREEBIE
Mindfulness is being able to stay present and aware in the current moment
Shout out a personal positive affirmation that you use/can use!
FREEBIE
What are the 4 communication types?
Assertive, Aggressive, Passive, and Passive-Aggressive
What are the 4 main components of DBT?
Mindfulness, Emotional Regulation, Distress Tolerance, Interpersonal Effectiveness
What are automatic thoughts?
Thoughts that pop in our head in response to a trigger (have little conscious thought)
What is square breathing?
A deep breathing technique in which you breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds
Why is it important to clarify your values?
It is important to be aware of your values and decide how you want your life to be to take action that matches said values
Name one strategy of proactive communication.
Being active rather than reactive.
Using "I" statements.
Making your purpose clear.
Making yourself vulnerable to others.
What are the ABC's of cognitive behavioral therapy (CBT)?
Adversity, Behavior, Consequences
True/False: Our thoughts impact our behaviors, but our behaviors do not impact our thoughts.
False
Describe 'leaves on a stream' mindfulness exercise...
Leaves on a stream is a mindfulness exercise in which you visualize placing your thoughts atop a leaf and watch as they float away down a stream. This allows you to step back and view your thoughts from afar.
What is an example of sensory input that is calming?
Relaxing scents (e.g. lavender)
Soft light
Rocking movements
Sweet candy
Describe the difference between assertive and aggressive communication styles...
Assertive communication: expressing yourself clearly and confidently, while respecting the other person
Aggressive communication: expressing yourself with anger and hostility; tends to be reactive
In the Kawa Model of Occupational Therapy, what does the driftwood represent?
Personal factors
If you are in a dissociative state, should you provide calming sensory input OR alerting sensory input?
Alerting
What is interoception?
Interoception (the "hidden sense") is the ability to connect body signals to emotions/needs
Core beliefs begin forming in ________________.
Childhood
FREE
FREEEEEEEE
What are the 3 most important components to address in occupational therapy?
Person, Environment, Occupation
What is psychological flexibility?
The ability to adapt to life's difficulties while remaining true to one's values.
What is progressive muscle relaxation?
A relaxation technique where you tense up particular muscles and then relax them
True/False: Willingness is a feeling.
False; willingness is a "doing". It means making a choice to experience our current state for what it is.
What does each letter in DEAR MAN stand for (DBT skill)?
Describe
Express
Assert
Reinforce
Mindfulness
Appear confident
Negotiate