CBT
What is another phrase for the pros/ cons skill?
Cost-Benefit Analysis
example: a peaceful lake with lotus flowers blooming on the surface
Drink Coke or Pepsi?
Coke
What percentage of a watermelon consists of water?
92% of watermelon is water!
What is 1 enjoyable activity you plan to engage in this weekend?
Read 3 chapters of my fantasy book.
What stage of change might you practice the pros/ cons skill in?
Contemplation Stage of Change
What is a mantra/ positive affirmation you could remind yourself when you are struggling? (encouraging words in the IMPROVE the moment skill)
No mud, No lotus
"I don't have to be the best, I just have to do my best."
"I am enough."
"This too shall pass."
Hot coffee or hot tea?
Hot tea
How many grams of protein is in a hard-boiled egg?
6 grams of protein
What is 1 routine activity you plan to engage in this weekend?
I will write a list and go grocery shopping for the week on Sunday.
Name a real-life example when it would be helpful to use the pros/ cons list skill.
To decide which job to pursue, to decide whether or not to purchase a new car, to decide whether or not to end a relationship.
What does "validation" mean?
To acknowledge the "kernel of truth" in an experience and express an understanding for someone's experience, such as their emotions, circumstances, or response
Process emotions with a journal prompt or a mindfulness meditation/ body scan?
Body scan
How much caffeine in mgs is in 1x 8oz cup of DECAF coffee?
2-15 mgs of caffeine
What is 1 valued activity you plan to complete this weekend?
I will attend 1 outside support group meeting on Saturday night.
What are the 3 components of self-compassion?
Self-kindness: be gentle with self when faced with suffering
Common humanity: being human means failing/ making mistakes
Mindfulness: be effective, open/ curious, and nonjudgmental towards self
We practice self-validation to reduce the intensity of our emotions. How can you practice self-validation for yourself this weekend?
"It is understandable that I would be feeling ___(angry)___ today because ___(my friend did not invite me to their birthday party)___."
A sweet treat or a savory snack?
Savory snack
How many mg of calcium is in 1x 8oz glass of milk?
about 300 mg of calcium
What is 1 coping skill you plan to practice this weekend?
STOP, assertive communication, paced breathing
How can you practice self-compassion this weekend?
Practice talking kindly to self if I make a mistake this weekend.
Give myself permission to rest if I am still feeling ill.
What does IMPROVE the moment stand for?
Imagery, Making Meaning, Prayer, Relaxing actions, One thing in the moment, Vacation (time-limited), Encouragement
Use sense of hearing or touch to practice self-soothing techniques?
Touch with a heated blanket
How many grams of protein is in a crown of broccoli?
2 grams of protein
If you feel unsafe over the weekend, how could you cope?
Use a distress tolerance skill, use your safety plan to reach out to a support, admit to inpatient treatment.