Interpersonal Effectiveness
Cognitive distortions are simply fault thinking patterns. Name at least 3 of them.
all or nothing thinking (black/white thinking), over-generalization, mental filter, jumping to conclusions, magnification/minimalization, should statements, fortune telling, disqualifying the positive
What does Dialectical mean?
Two opposing ideas can both be true at the same time.
Ex: my mom could be mad at me AND still love me
Replace either/or with both/and to change language
When is it appropriate to use distress tolerance skills? *Think of emotion ladder* Do you use them in a safe zone, warning zone, or crisis zone? Why?
Crisis zone. When you're in crisis (numbers at 6/7) you are very dysregulated and it is hard to effectively use other types of skills. Distress tolerence skills are easier to do and are meant to help you get back down to a safer level.
What is emotion regulation?
Emotion regulation is the ability to exert control over one’s own emotional state. It may involve behaviors such as rethinking a challenging situation to reduce anger or anxiety, hiding visible signs of sadness or fear, or focusing on reasons to feel happy or calm.
Who is Alexa's favorite artist?
Tycho OR Lady Gaga are acceptable answers :)
Thought reframing: is a technique used in Cognitive Behavioral Therapy (CBT) to identify automatic thoughts and replace them with more balanced thoughts. The practice of identifying and stopping these distortions/negative thoughts is crucial in breaking the cycles of stress, anxiety, and depression that so many individuals find themselves stuck in.
Reframe this thought: Everybody thinks I'm annoying
BS approved answer
What is TRAP/TRAC? What do the letters stand for? Give me an example of a TRAP cycle you can get stuck in
Trigger
Response
AP - Avoidance Pattern
AC - Active coping
What do each of the letters stand for in the DBT skill TIPP?
T- temperature
I- intense exercise
P - progressive muscle relaxation
P- paced breathing
What are the components of the ABC skill? Give an example for each one.
accumulate pleasant experiences, build mastery, cope head/connect to values
What are the 4 communication styles? Give an example of each
Passive
Passive-aggressive
Aggressive
Assertive
This skill is for self-respect effectiveness. What are the letters of the FAST skill?
fair to self, apologize less, stick to values, truthful
Say 3 nice things about everyone in the room, including yourself
:)
What is self-soothe? What are the components of self-soothe? Give me an example of something you could use for each component
BS approved answer
self-soothe: taste, smell, hear, see, touch
Free 300 points :)
:)
What is the tallest building in the world?
a. Merdeka 118
b. Shanghai Tower
c. Burj Khalifa
d. China Zun
C. Burj Khalifa
This skill helps with relationship effectiveness. What are the letters for GIVE?
gentle, interested, validate, easy manner
Complete the A-Z exercise on the board for one of the following categories:
Countries
Names
Music Artists
Movies
*BS approved*
Name at least 5 of the letters for the DBT skill ACCEPTS
activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
What is an emotion ladder? Name the 3 zones in an emotion ladder
safe zone, warning zone, crisis zone
***Exposure Time***
Sing a song (karaoke) for the group, stand up and give a 3 minute impromptu speech on a random topic
BS approved
Name all the letters of DEARMAN. When would you use DEARMAN?
Describe, express, assert, reinforce, mindful, appear confident, negotiate
Explain what wise mind is AND give me 5 examples of mindful activities you can do
Wise Mind is the meeting of emotion mind and reasonable mind. It’s being able to see the value in both reason and emotion and choosing the middle path.
Name a least 6 of the letters of the DBT skill IMPROVE
What is the difference between ACCPETS and IMPROVE?
imagery, meaning, prayer, relaxation, one thing at a time, vacation, encouragement
Name all the stages of change
Precontemplation stage, contemplation stage, preparation stage, action stage, maintenance stage,
Factor out the greatest common factor:
6x7 + 3x4 - 9x3
3x3 (2x4 + x - 3)