CBT/DBT
What does the C in CBT stand for?
Cognitive, our thoughts!
How long do you hold your breath during 4x4 breathing?
4 seconds
What are examples of unhelpful communication?
Yelling, screaming, hitting, hiding, ignoring, etc.
Name 2 unhelpful ways to communicate and 2 helpful ways to communicate.
Unhelpful: yelling, screaming, hitting, kicking, ignoring, refusing to participate, demanding things
Helpful: using DEAR, asking for help, using kind words, accepting "no"
What is an example of a bedtime routine?
Therapist will determine a correct answer
What does the B in DBT stand for?
Behavioral, our actions!
What are your 5 senses?
Sight, taste, touch, smell, hearing
What are the three different communication styles? HINT: they are 3 different animals.
Aggressive tiger, passive turtle, assertive owl.
When we are asking for what we need, should it be realistic?
YES!
What's an example of an exercise you can do for 20 minutes?
Therapist will determine a correct answer
What shape do we use for CBT?
A triangle
True or False, you can only use 4x4 breathing when you are at home?
FALSE! you can use it anywhere!
When we are communicating like a passive turtle, do others know what we need?
NO!
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.
What are the two categories of self care?
Hygiene and hobbies
Share an example of an ANT.
"I am the worst" or "I am dumb"
What shape can you trace as you are using 4x4 breathing?
a square
Which of the two communication styles are unhelpful?
Aggressive tiger and passive turtle
What does DEAR stand for?
D: describe the situation
E: express your emotions
A: ask for what you need or want
R: reward the listener
How many meals should you eat a day?
3, plus snacks!
What does dialectical mean?
Two things we do not think go together but actually do- things that we can't control and things that we can control.
What is one way you can use each of your 5 senses to lower your mood rating?
Example for Sight, Taste, Smell, Touch, Hearing.
Give an example of communicating like an assertive owl.
Ex: asking for help, using a DEAR, calm voice, calm body, using a skill.
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 break? Thanks for listening"
Name each letter of SEEDS.
Sleep
Eat
Exercise
Doctors orders
Self care: hygiene and hobbies