Name That Distortion
What's Wrong With This Song?
DBT Skills
Stop That Thought!
The Basics
100
I'm such an idiot.
Labeling
100
What does dialectical mean?
2 truths can exist at the same time.
100
Demonstrate a mindful breathing technique.
(client choice)
100
What is the CBT triangle?
200
OMG I forgot to send that email so my boss isn't going to trust me anymore and I won't get a raise at my next review and my wife is going to leave me!
Catastrophizing
200
How do these three interact: emotion mind, reason mind, and wise mind?
200
What is the rubber band technique?
Wrist snap to distract your thinking
200
Thought: "I can't do anything right. I'm going to get fired because of this!"
Feeling: Depressed and nervous
What's the behavior?
Avoidance or aggression
300
I cut back my nightly Oreo eating from 10 to 2 but it doesn't count because I haven't stopped eating them completely.
Discounting the positive
300
Name a DBT acronym.
DEARMAN, PLEASE, ACCEPTS, IMPROVE, etc
300
What's the biggest problem with using distraction as a coping skill for your thoughts and feelings?
It's doesn't really address the problem.
300
What are denial, projection, and dissociation examples of?
Defense mechanisms
400
He didn't answer my phone call because he thinks I'm weird
Mindreading
400
What are the 4 main skill areas that DBT addresses?
Mindfulness, interpersonal effectiveness, distress tolerance, emotion regulation
400
What is it called to think of all the next steps in a scenario, all the way to it's end, in order to check your thinking?
Playing the tape
400
Finish the statement:
Thoughts are not feelings, and feelings are not ______.
Facts
500
If you loved me you would do this for me.
Fallacy of Change
500
Name the 3 "What's" and 3 "How's" of mindfulness.
What: observe, describe, participate
How: one-mindedly, nonjudgmentally, effectively
500
Reframe this thought:
"If I don't do this, she won't be happy."
I have to do this so I can be happy. I hope she's happy too, but I can't control that for her.
500
What are "I am unworthy" or "I am unlovable" examples of?
Negative core beliefs