CBT
What does CBT stand for?
Cognitive Behavioral Therapy
What des DBT stand for?
Dialectical Behavioral Therapy
What does ACT stand for?
Acceptance and commitment therapy
What is the difference between stress and a stresser?
stressor causes the feeling of stress
What do the letter T and an island have in common?
You’ll find them both in the middle of water.
What are the 3 points of the CBT model?
Thoughts, feelings, and behaviors
What are the 4 points of the DBT model?
Mindfulness, emotion regulation, distress tolerance, interpersonal effectiveness
What are the 6 parts of ACT?
present moment, values, committed action, self as context, cognitive defusion, and experiential acceptance
conflict, frustration, pressure
I have keys but unlock no doors. I have space but contain no matter. What am I?
A piano
Name 3 different cognitive distortions and their definition
1. All-or-Nothing Thinking / Polarized Thinking
Also known as “Black-and-White Thinking,” this distortion manifests as an inability or unwillingness to see shades of gray. In other words, you see things in terms of extremes – something is either fantastic or awful, you believe you are either perfect or a total failure.
2. Overgeneralization
This sneaky distortion takes one instance or example and generalizes it to an overall pattern. For example, a student may receive a C on one test and conclude that she is stupid and a failure. Overgeneralizing can lead to overly negative thoughts about yourself and your environment based on only one or two experiences.
3. Mental Filter
Similar to overgeneralization, the mental filter distortion focuses on a single negative piece of information and excludes all the positive ones. An example of this distortion is one partner in a romantic relationship dwelling on a single negative comment made by the other partner and viewing the relationship as hopelessly lost, while ignoring the years of positive comments and experiences.
The mental filter can foster a decidedly pessimistic view of everything around you by focusing only on the negative.
4. Disqualifying the Positive
On the flip side, the “Disqualifying the Positive” distortion acknowledges positive experiences but rejects them instead of embracing them.
For example, a person who receives a positive review at work might reject the idea that they are a competent employee and attribute the positive review to political correctness, or to their boss simply not wanting to talk about their employee’s performance problems.
This is an especially malignant distortion since it can facilitate the continuation of negative thought patterns even in the face of strong evidence to the contrary.
5. Jumping to Conclusions – Mind Reading
This “Jumping to Conclusions” distortion manifests as the inaccurate belief that we know what another person is thinking. Of course, it is possible to have an idea of what other people are thinking, but this distortion refers to the negative interpretations that we jump to.
Seeing a stranger with an unpleasant expression and jumping to the conclusion that they are thinking something negative about you is an example of this distortion.
6. Jumping to Conclusions – Fortune Telling
A sister distortion to mind reading, fortune telling refers to the tendency to make conclusions and predictions based on little to no evidence and holding them as gospel truth.
One example of fortune-telling is a young, single woman predicting that she will never find love or have a committed and happy relationship based only on the fact that she has not found it yet. There is simply no way for her to know how her life will turn out, but she sees this prediction as fact rather than one of several possible outcomes.
7. Magnification (Catastrophizing) or Minimization
Also known as the “Binocular Trick” for its stealthy skewing of your perspective, this distortion involves exaggerating or minimizing the meaning, importance, or likelihood of things.
An athlete who is generally a good player but makes a mistake may magnify the importance of that mistake and believe that he is a terrible teammate, while an athlete who wins a coveted award in her sport may minimize the importance of the award and continue believing that she is only a mediocre player.
What is Wise Mind?
What is present moment?
The process of becoming acquainted with sensory experiences in the present moment
Each type of stressor also has two types of that stressor, what are the two types?
External and internal
I can fly without wings. I can cry without eyes. Wherever I go, darkness follows me. What am I?
Cloud
What is the center of the DBT model where all automatic thoughts stem from?
Core Beliefs
What area is the STOP skill in? What does STOP stand for?
Distress tolerance, stop, take a breath, observe, proceed mindfully
What is the choice point?
The point at which one makes a decision that goes towards or away from their values
What is a conflict?
Conflicts occur when there are two opposing forces
I have cities, but no houses. I have mountains, but no trees. I have water, but no fish. What am I?
A map
How does one find their core beliefs? What is the skill called?
Downward Arrow Technique/ Socratic Questioning
What are the 3 acronyms of interpersonal effectiveness? What is each one used for?
GIVE: Build self-respect
FAST: Focus on others
DEARMAN: Focus on self
Explain the two ways to use self as context
1. contacting the "observing self" to take a step back from our experience
2. Free ourselves from previously tightly held beliefs about ourselves
What are the 4 common self-defense mechanisms?
Repression, Emotional Insulation, Intellectualization, and Regression
You see a boat filled with people. It has not sunk, but when you look again you don’t see a single person on the boat. Why?
All the people were married