CBT
What is the CBT triangle made up of?
Situation, Thought, Feeling/Emotion, Behavior/Action
What is a coping skill?
Coping skills are things you can do to help you reduce and better manage your emotions. They can help you relax and improve your mood.
What does the S stand for in SMART?
Specific- clear, answer the who, what, where, when, and why questions.
What types of goals are there?
Health, hygiene, social, financial: fitness, weight, sleep, diet, water, self-care, mood, making friends, social events, volunteering, attendance, grades, reading, art, crafts, other hobbies.
What is the process of shifting attention from the content of thoughts to the process of thinking, loosening the hold thoughts have over you?
Thought Defusion
What are the two types of coping skills?
Healthy and unhealthy
What does the M stand for in SMART?
Measurable-Use numbers or data to track your progress. Know how you will prove success.
How can habit trackers help with SMART goals?
They can be used to measure our goals and make sure we are progressing.
Sabah
When can you use thought defusion?
When you feel triggered, when your thoughts are one sided, when you're lost in thought (rumination).
List an example of unhealthy coping skill?
Reacting with anger, lashing out, drug or alcohol use, bullying, skipping school, avoiding/withdrawing from others
What does the A stand for in SMART?
Achievable- Make sure the goal is truly doable. Check that you have the needed skills and tools.
True or False: Over 40% of your daily activities are habits.
True - Research shows that over 40% of what people do every day is habitual rather than the result of active decision-making. This is known as autopilot mode.
What staff member enjoys scrapbooking in their free time?
Marla
Name at least 2 thought defusion techniques?
Putting your thoughts on a cloud, filing your thoughts away, throwing the thought away, click the "X" button, use a silly use, name the story, screen your thoughts, zoom out, say, "I'm having the thought that...."
What are some examples of healthy social coping skills?
Connecting with friends or family, volunteering, joining a club or sport, talking to a therapist or counselor, talking to a trusted friend
What does the R stand for in SMART?
Relevant-Ensure the goal matters to your broader plans. Ask why this result counts right now.
Write a smart goal, including a plan to use a habit tracker to measure it's progress.
Judge's call
Got married in Vegas-at the little white wedding chapel
Blanca
Jessica can't sleep the night before her first day of school. She keeps thinking "Tomorrow is going to be really bad and I'm not going to know anyone" Give an example of a thought defusion technique she could use to help lessen her anxiety?
She can image her thought floating away on a cloud, she can file her thought away like a file cabinet, she can click the "x" button on her thoughts like a tab on a computer, she can say I'm having this thought (to put distance between her and the thought), she can name the story, screen her thoughts (observe the movie without getting lost) etc.
What are some examples of healthy physical coping skills?
Exercise, getting good sleep, good diet and nutrition, daily hygiene routine, exercise, self-care
Time-Bound-Set a clear target date or deadline. Keep yourself on a strict schedule
28 to 30 days.
Which staff member scored a 98 in Karaoke?
Kailyn