CBT
The 3 parts of the CBT Triangle
What are thoughts, emotions, and behaviors?
The communication skill we use to build/maintain relationships (bonus points if you name the whole acronym)
What is the GIVE skill? (be gentle, act interested, validate, easy manner)
Four ways to become a social thinker
Use your brain, eyes, body, and words
We use this to help us face our fears
What is exposure therapy?
The parts of the STOP Skill
What are stop, take a step back, observe, and proceed mindfully?
How we get out of the TRAP/TRAC cycle
What is active coping?
The communication skill we use to maintain self-respect (bonus points for naming the whole acronym)
What is the FAST skill (be fair, no apologies, stick to values, be truthful)
Self-compassion
What is the practice of treating yourself with kindness and understanding during difficult times, recognizing that suffering and personal failure are part of the shared human experience?
We use this skill when ruminating
What is mindfulness?
The three types of BA activities
What are routine, enjoyable, and valuable activities?
The method of responding to distress that involves “repetitively and passively focusing on symptoms of distress and on the possible causes and consequences of these symptoms.”
What is rumination?
This distress tolerance skill can be used to modify our body chemistry (bonus points for naming the whole acronym)
What is the TIPP skill? (temperature, intense exercise, paired muscle relaxation, and paced breathing)
Shame vs. Guilt
Guilt
Feeling you did something wrong
Situation specific
“I did something bad”
Lessens with forgiveness and time
May be functional (for example,
may lead to apology that is needed)
Shame
Negative feeling about yourself
A pervasive, global feeling
“I am bad”
We often hide our shame from others
Much less functional
Skill we use to soothe ourselves in times of crisis
What is self-soothe?
The 4 categories of anger cues
Physical, behavioral, emotional, cognitive
The skill we use to distance ourselves from our thoughts and give them less power
What is cognitive defusion?
The ways we practice effective mindfulness
What is the what and how skill?
This skill helps us manage our time
We use this skill to challenge our thoughts
What is cognitive reappraisal?
The distraction technique we can use for crisis survival
What is the ACCEPTS skill? (activities, contributing, comparing, emotions, pushing away, thoughts, sensations)
3 barriers to behavioral activation
Do you know how to do the activity?
Did you avoid due to painful emotions?
Did you ruminate during the activity?
Did other people react negatively to you doing the activity?
Is the assignment too difficult?
Does the assignment feel unrelated to your treatment goals?
Are your expectations unrealistic?
Did you forget?
Did something outside of your control get in the way?
How we assert our needs (bonus points for the full acronym)
What is DEARMAN (describe, express, assert, reinforce, mindful, act confident, negotiate)
Difference between stereotypes, prejudice, and discrimination
Stereotypes are ideas, prejudice is beliefs, and discrimination is action
According to DBT, these are the three states of mind
What are emotion mind, logic mind, and wise mind?
The SMART goal acronym
Specific, measurable, achievable, relevant, time-bound