CBT
What does CBT stand for?
Cognitive Behavioral Therapy
What does DBT stand for?
Dialectical Behavioral Therapy
What happens when we avoid?
Temporary relief followed by intensification
Name a way you can activate your sense of touch
Fav blankets, sweaters, stuffies, pets, pillows, fidgets, noticing textures around you
Name a way you can activate your sense of smell
Essential oils, candles, baking
Name or describe an activating event
Cues or triggers, any situation or event leading to thoughts and feelings
You see a nutrition label, someone around you makes a food judgement, the meal in front of you is something you’ve never had before
What are some skills you can use to surf the wave of an urge?
TIPP, distraction, asking for support, opposite action
Slip, lapse, or relapse?: You’ve been using social media more frequently and notice that you’ve been thinking about restricting more often.
Slip
Name a way you can activate your sense of sight
Identifying things of one color in a room, eye spy, looking at photos
Name a way you can activate your sense of taste
Mints, gum
What do the ABC stand for in the ABCs of rational thinking? Can you name the DE also?
Activating events, Beliefs, Consequences, Dispute, Effect
Name a way you can activate your sense of sound
Listen to music, guided meditation, pay attention to the sounds around you
Slip, lapse, or relapse?: After a particularly difficult day, you end up restricting dinner, but decide to drink a supplement to help meet your nutritional needs.
Lapse
How can you dispute irrational beliefs?
Fact checking, look for evidence
What physical sensations might you experience while having urges?
Hot/sweaty, shaky, tense, breathing changes
What’s the difference between a cue and a trigger?
A cue is something that might signal discomfort and can eventually lead to a trigger. A trigger is something that causes an intense emotional or fight or flight response.
Explain what the skill self-soothe is
Self-soothing is a distress tolerance skill that uses intentional activation of the 5 senses to provide yourself with comfort and calm
What is a slip?
A temporary loss of psychological balance during which an individual might have strong ED thoughts or urges
Can urges last forever, 100% of the time? Why or why not?
No, even if they break only for seconds an urge will have points of stopping
Give an example of a belief for the activating event of your meal plan being increased
I don’t need to eat more
What are the three stages of distress when we’re talking about triggers?
Being uncomfortable, being activated, and being triggered
What are the 4 stages of urge surfing?
Trigger, rise, peak, fall
What’s the difference between a lapse and a relapse?
A lapse is a return to an ED behavior on a one-time basis and then regaining control and recommitting to stopping the behavior
A relapse is a repetition of a lapse or a return of ED behaviors at a pre-treatment rate or at an escalating rate
Define/describe being activated
Being activated is when it gets harder to regulate, and often we start to feel some intense psychosomatic symptoms, but we are still able to de-escalate ourselves
Who is the best pop diva of the 2020s? (According to Briar)
Charli xcx