FEELINGS ID
True or False: Feelings ID focuses on the emotions part of the CBT triangle?
TRUE!
True or False: Being Stuck and Flexible is in our control
TRUE!
Name 2 unhelpful ways to communicate and 2 helpful ways to communicate
Unhelpful: yell, scream, hit, kick, punch, ignore, refuse to try, demand things
Helpful: use DEAR, ask for help, use kind words, accepting "no"
What does the word Distorted mean?
Twisted, not totally true
What does C in CBT stand for?
Cognitive, our thoughts!
Why is it important to tell other people how we are feeling?
So we can get our needs met and help other people understand us better; Helps us lower our mood rating!
What visual do we use to talk about Stuck v Flexible?
Fork in the road
When we are asking for what we need, should it be realistic?
YES
True or False: All or Nothing thinking happens when we think in extremes such as "EVERYTHING sucks" or "NOTHING goes my way!"
TRUE!
What does B in DBT AND CBT stand for?
Behavioral, our actions!
What skills can you use if your mood rating is at 0-5?
4x4 Breathing, DISTRACT, STOP CBT, Positive Self Talk, Lemons to Lemonade, POPS
Give an example of being STUCK when your parents ask you to turn off electronics
You keep playing electronics, throw them, yell, slam the door etc.,
What should our reaction be if the listener says "no"?
Still have a calm body and accept the "no", we can use Radical Acceptance, 4x4 Breathing, Lemons to Lemonade, and Positive Self Talk
How can you turn this into a Balanced Thought: "My sibling NEVER play with me!"
Sometimes my sibling plays with me, and sometimes my sibling doesn't play with me
What shape do we use for CBT?
A Triangle!
Name 3 emotions you might be feeling if your mood rating is at a 1-3
Happy, Peaceful, Calm, Content, Focused, Relaxed
Give an example of being FLEXIBLE when you really don't want to do your homework.
Take a short break and then keep trying, use TIP, take deep breaths, ask for help
What does DEAR sand for?
D:describe the situation
E:express your emotions
A:ask for what you need or want
R:reward the listener
True or False: Cognitive Distortions make our mood rating go up and make us feel stuck!
TRUE
What shape do we use for DBT?
Circle, Donut!
Give an example of a time being flexible would be helpful for YOU!
Going to school, coming to Compass, doing homework, fighting with parents and/or siblings etc.,
Use a DEAR to ask a therapist for a break
The situation is I am at Compass..
I am feeling nervous..
Can I please take a 3 minute break in mindfulness room?
Thank you for listening!
Name 3 skills you can use to fight back ANTS!
Positive Self Talk, Lemons to Lemonade, STOP CBT, DISTRACT, etc.,
"I am the worst", "I am dumb", "I suck", I never get what I want", "Nobody likes me" etc.,