CBT/DBT
What does the C in CBT stand for?
Cognitive, our thoughts!
What are some positives of using opposite action?
Keeping screens, earning privileges, people feel comfortable around us, etc.
Is positive self talk a CBT or DBT skill?
CBT
What falls under the category of Feelings Mind?
ALL our emotions.
True or false: water represents our difficult situations.
FALSE! Lemons represent our difficult situations.
What does the B in DBT stand for?
Behavioral, our actions!
Name a situation you should use opposite action in.
Refusing to go to school, hitting siblings, yelling at parents, etc.
What is self talk?
It’s the way we talk to ourselves in our head
What falls under the category of Fact Mind?
Rules, expectations, facts.
What are the 3 ingredients in lemonade?
Sugar, water, and lemons
What shape do we use for CBT?
a triangle!
What do we use to break down the steps of using opposite action?
Baby steps
What are the two types of ways that we can practice positive self talk?
Cheerleader statements and listing things I'm good at or like about myself
What word do we use to combine Feelings and Fact Mind into Wise Mind?
AND.
What does the sugar stand for?
Glimmers of positivity
Share an example of an ANT
"I am the worst", "I am dumb"
How do others feel around us when we DON’T use opposite action?
Scared, uncomfortable, worried, etc.
Give an example of cheerleader statement.
"You got this" or "You can do this" or "You're trying your best"
Give an example of a wise mind statement you can use for school.
“I can feel nervous AND still go to school on time”, “I can feel annoyed AND still do homework”.
Give an example of a time lemons to lemonade would be helpful for you.
Ex. School, fighting with siblings, losing electronics
What two things do we put in our DBT donut?
Things we CAN'T control and things we CAN control.
What is the definition of opposite action?
Acting opposite of your negative emotions
How does replacing our ANTS with positive self talk statements affect our CBT triangle?
It helps us feel more pleasant emotions and have expected actions.
Give an example of a wise mind statement.
“I can feel sad AND still do my chores”, “I can feel angry AND still ask for help”.
Give an example of using lemons to lemonade when you lose your electronics.
*think about a glimmer of something positive in that situation
Ex. “If I show expected behaviors now, at least I'll get them back sooner”, “At least I can go play outside now”, “At least I can bake cookies now”.