Cognitive Defusion
True or false: Thoughts are facts!
False!
Just because you have a thought does not mean it is a fact!!!
What does mindfulness mean?
Focusing on the present moment!
What is 'evidence'?
Proof and facts - evidence cannot be argued
What is the CBT Stop?
STOP Change the Channel
TEAM 1 VS TEAM 2 QUESTION: Where was the Pumpkin Spice Latte first created?
Starbucks!
What is cognitive fusion?
Getting "stuck" to our thoughts and believing they are truth, when we view our thoughts as a rule we must follow, ideas we won't let go of even if it makes our distress level go up
Explain 4x4 breathing!
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds
What is a cognitive distortion?
Exaggerated, irrational, or warped thought patterns.
What do the letters in the DBT version of STOP stand for?
Stop! Don't move a muscle/freeze your body
Take a step back
Observe the situation
Proceed mindfully/make a helpful choice
TEAM 1 VS TEAM 2 QUESTION: What is the diameter of the average basketball hoop?
18 inches
What does cognitive defusion mean?
Creating distance from our thoughts and feelings by seeing them for what they are (words, passing sensations) not what our brain is saying they are (facts, danger, etc)
Explain 5 senses!
Name 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you taste!
Explain the difference between supporting and challenging evidence!
Supporting - makes our ANTS seem true!
Challenging - proves our ANTS false!
What are racing thoughts, and how can you use CBT STOP to help?
Racing thoughts are thoughts that keep popping up in your mind over and over. They can make you feel stressed, angry, or frustrated, and might cause you to act without thinking.
One way is to visualize a stop sign to pause the thoughts. Another way is to "change the channel" in your brain by thinking about something else you enjoy/something pleasant.
TEAM 1 VS TEAM 2 QUESTION: Where was Halloween first celebrated?
Ancient Ireland and Scotland (will take one or both)
Name two ways you can practice cognitive defusion and explain (or show us)!
Therapist will determine if correct!
Share 2 examples of when you might use mindfulness!
When worried about a test coming up, stressed about a party over the weekend, thinking about "what ifs"
Identify at least two challenging and supporting evidence for the following ANT.
"No one likes me"
Challenging: My parents/family love me, I have friends, classmates are nice to me, I was invited to a party, people have told me they like me, etc.
Supporting: Someone told me they don't like me, someone was mean to me, my friend is ignoring me, etc.
Think of a difficult situation from your own life where you did use or could have used CBT STOP.
Therapist will determine if answer is correct!
TEAM 1 VS TEAM 2 QUESTION: What year did Compass open?
2011!
Give an example of how you can defuse one of your ANTs with writing.
Scramble up the letters, make it look funny, etc
True or False - You can use mindfulness skills anywhere.
True!
Identify an ANT and then create a reframed thought using clue snooping!
Group therapist will decide if correct :)
Think of a difficult situation from your own life where you did use or could have used DBT STOP.
Therapist will determine if answer is correct!
TEAM 1 VS TEAM 2 QUESTION: What team are the Chicago White Sox currently playing in the MLB playoffs?
Cleveland Guardians!