DBT
_______ is staying in the present moment?
Mindfulness
What does ACT stand for?
Acceptance and Commitment Therapy
What are cognitive distortions?
"Thinking Traps"; unhelpful patterns of thinking that increase our anxiety
What does CRT stand for?
Cognitive Remediation Therapy.
Wise Mind is in which branch of DBT...
Distress Tolerance
Describe the emotional and reasonable minds
Emotional: feelings- anxiety, fear, anger, stress, etc.
Reasonable: past experience, logic, research, statistics
What are values and what do they do for us?
Morals- your principles or standards of behaviors. They help guide our decision making.
______ is our attempt to gain insight or make sense of things that happen
Rumination
The more you take, the more you leave behind. What am I?
Footsteps
Name the two types of distractions
*DOUBLE JEOPARDY* Name the two types of judgements
Internal and External
*Positive and Negative*
A balance of the emotional and reasonable minds; “I feel this AND I know this"
What bodily sensations are associated with anger?
Feeling hot, clenched fist/ teeth, tense muscles, rapid breathing, increased heart rate, etc.
Name 3 of the 9 thinking traps
Fortune-telling, catastrophizing/minimizing, emotional reasoning, black and white thinking, personalization, mental filters, should-ing and must-ing, labeling, overgeneralization
What is the benefit of bigger picture thinking?
It prevents us from getting stuck on finer details and rigid thinking and allows improved problem solving.
Name the AC categories from ACCEPTS
Activities: doing a pleasant activity as distraction
Contributing: doing something nice for someone else
Describe a situation that represents the three states of mind...
Picking a college, walking past animal shelter, weekend plans before a big test, etc.
What are the 3 parts of the system that traps?
1. Difficult thoughts, feelings, and bodily sensations 2. Behaviors aimed at decreasing contact with stressful situations 3. Short term relief/long term cost
This is an example of which thinking trap: “I will never get better."
Fortune-telling
I can be cracked, I can be made, I can be told, I can be played. What am I?
Name the CE categories from ACCEPTS
Comparisons: acknowledging progress by comparing self to a fictional character or past version of self
Emotions: doing the opposite emotion to your current feeling
What are the pros and cons of the emotional and reasonable minds?
Emotional pros- living with empathy/ cons-using emotions as facts
Reasonable: pros- logical is functional/ con- close-minded
Describe a situation that represents "the system that traps"
Thoughts, feelings, sensations: "I have more food than everyone else- everyone knows"; embarrassed, shameful; sweaty palms, increased heart rate
Behaviors: avoiding eating in the lunchroom, hiding food, etc.
Brief relief: not facing anxiety
Long-term: losing parents trust, relapse
Describe three thinking traps
*DOUBLE JEOPARDY* Describe three more
Catastrophizing- worst case scenario/ Fortune-telling- assuming a negative outcome with no evidence/ Black & White- all or nothing/ Mental Filter- focusing on the negative/ Emotional Reasoning- taking feelings as facts/ Personalization- assuming responsibility for everything/ Overgeneralization- drawing a conclusion/ Labeling- assigning negative judgements/ Should & Must- creating unrealistic expectations and guilt
Name every therapist and behavioral specialist.
*DOUBLE JEOPARDY* Name the nurses and directors.
Noel, India, Katelyn, Melissa
Madison, Deanna, Devon
*Alexia, Abbey, Katrina, Alexis, Colleen*
Name the PTS categories of ACCEPTS
Pushing away: "time out"- pausing difficult emotions/ thoughts until you are calm enough to think logically
Thoughts: replacing difficult thoughts with distraction- puzzles, games, movie
Sensations: self-soothing through five senses- hot/ice, music, candles