CBT
Unrealistic or negative thinking patterns
Cognitive Distortions
The core principles or guiding life directions that are personally meaningful and important to an individual
What are the four modules of DBT
Mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance
Name a relaxation technique that can help reduce stress and/or anxiety
Deep breathing, listening to music, etc.
What Super Bowl did the Black Eyed Peas perform?
Identify at least 3 types of cognitive distortions
All-or-nothing thinking, jumping to conclusions, magnification, maximization, personalization, should statements, catastrophizing, and discounting the positive
The ability to allow uncomfortable thoughts, feelings, and sensations to be present without trying to fight or avoid them, essentially "making room" for them
What is the STOP skill
Stop
Take a step back
Observe
Proceed mindfully
What is progressive muscle relaxation?
Involves tensing muscles and then slowly releasing the tension
When did Wicked first appear on Broadway?
2003
Examining and changing negative thought patterns by challenging their validity and replacing them with more realistic thoughts
Cognitive Restructuring
Techniques to separate from unhelpful thoughts and see them as just words or mental events, rather than taking them as absolute truths, often using metaphors or repetition
Cognitive (thought) Defusion
Illustrate an example of Check the Facts
...
What is a SMART goal?
Specific, Measurable, Attainable, Relevant, and Timely
What kind of room has no doors or windows?
A Mushroom
Taking responsibility for events that are not within one's control
Personalization
Give an example of a defusion technique
Repeat the word over and over; for example, “loser, loser, loser, loser, loser, loser,” until the word loses its meaning and you see the word as just sounds strung together.
Tell yourself, “I’m having the thought that X.”
Leaves on a stream meditation - place your thoughts on leaves floating down a stream and watch them drift away, letting go of any engagement with them.
Sing your thought to the tune of a song; for example, sing, “what if it all goes wrong” to the tune of “Happy Birthday”.
Say the thought in a silly voice; for example, the voice of Daffy Duck.
Recognize a familiar story you tell yourself (for example, the story that no one will like me), give the story a name, and call it out each time it comes into your mind.
What are the "WHAT" and "HOW" skills of mindfulness?
WHAT: Observe, Describe, Participate
HOW: Nonjudgmentally, One-mindfully, Effectively
What is positive self-talk?
The practice of speaking positively to yourself
What year did Toy Story (1) come out?
1995
Downplaying the significance of positive events
Minimization
Identify at least 3 of the 6 principles of psychological flexibility
Acceptance, values clarification, values enactment, detachment from thoughts, observing self, and present-focused perspective
What does DEAR MAN stand for and what does it help you do?
Describe, Express emotion, Assert, Reinforce, be Mindful, Appear confident, and Negotiate
Helps us ask for what we need or say no to an unwanted request
A state of present-moment awareness that involves paying attention to one's thoughts, feelings, and bodily sensations without judgment
Mindfulness
What has keys but can't lock?
A Piano