Stages of change
Define radical acceptance
It's accepting reality, no matter what it is, whether we like it or not.
The cognitive model says that this influences how you feel, and behave. What is this?
Thoughts! Thoughts ---> feelings ---> behaviors
What does "Dialectical" mean in Dialectical behavioral therapy?
that two opposite ideas can be true at the same time, and when considered at the same time they can reveal a new perspective on something
What is the largest mammal in the world?
Blue Whale
If we don't accept that we can NOT change something, how can that lead to stress?
Because if we don't accept it, we'll be trying to change something that we can't. It would be a never-ending battle.
What are thought distortions?
They are maladaptive, possibly irrational ways of thinking that can lead to stress and anxiety.
What are the big skills that DBT aims to teach us?
Core mindfulness skills, emotion regulation skills, distress tolerance skills, and interpersonal effectiveness skills.
What state in America has the highest deer population?
Texas
Give an example of something you can change, and something you cannot change
Can change: your actions, what you say to people
Cannot change: Other peoples reactions and actions
Give an example of a thought distortion.
Overgeneralization, personalization, what if, should statements, etc.
Explain what Wise mind is.
It's balancing logical thinking with emotional thinking.
How tall is Cole?
6'5"
You have to radically accept that there are things you can and cannot change.
How are thought distortions related to the cognitive model?
Because they impact our thoughts, and the cognitive model says that our thoughts influence our feelings and behavior. So if we can control thought distortions, and our thoughts overall, we can have a lot more control over our emotions and behaviors.
There are two types of mindfulness: Open mind and focused mind. Give an example of either of these
Open mind: Doing something and just seeing how you feel, your thoughts, observing the moment and how your body feels.
Focused mind: Trying to focus only on the task you're trying to do. Similar to entering flow state when you're doing something.
How old is Bran?
3021
List all the stages of change
Pre contemplation, contemplation, preparation, action, maintenance, relapse
Explain how we can battle our own thought distortions. There could be multiple answers, but there's one big one.
Putting the thoughts on trial, and reframing them into more realistic thoughts.
Give an example of when we should use our emotional mind, and when we should use our rational/logical mind.
Emotional: If a friend is going through a hard time or a break up, a friend is crying, etc.
rational/Logical: A test, navigating a new country/area, driving, etc.
What percentage of the earths surface is water?
71%