Thought Challenging & IMPROVE
TRUE or FALSE: the goal of thought challenging is to gain certainty of a situation
FALSE. The goal is to see a situation differently so that one is able to change behavior and build tolerance for uncertainty
True or False: Anxiety can be helpful.
True
Fill in the blank: People who behave passively tend to avoid ____________.
confrontation
helps people ask for what they want in a healthy & assertive manner
What is a cognitive distortion?
a thought, that is not based on fact, that causes a person to perceive reality inaccurately due to being exaggerated or irrational
Is IMPROVE a DBT or CBT skill?
DBT
Name two anxiety disorders.
-Generalized anxiety disorder
- Social anxiety
- Panic disorder
- PTSD
- OCD
- Specific phobias
In which style of communication do people express their feelings/opinion/needs indirectly? This often shows the person acting out of anger in a subtle way or secretly. Their messages don’t usually reflect their actual thoughts.
passive aggressive
What does DEARMAN stand for?
D- Describe
E-Express
A- Assert
R- Reinforce
M- (stay) Mindful
A- Appear Confident
N-Negotiate
Taking things personally when they’re not connected to or caused by you at all
personalization
How might you thought challenge this statement: "I failed this test, I'm an idiot."
"I did not do well on this test but I could study more next time."
Name three physical symptoms of anxiety.
- Increased heart rate
- Sweating
- Shaking
- Fidgeting
- Trouble breathing
- Headaches
Tom's wife asks him if he would do the dishes after dinner. Tom rolls his eyes and says "Of course, I'd LOVE to do the dishes, even though I worked all day today.
What communication style is Tom using?
passive aggressive
Fill in the blanks: Use ___ statements instead of ____ statements in the express step.
Use I statements instead of you statements in the express step.
You receive many positive comments about your presentation to a group of associates at work, but one of them says something mildly critical. You obsess about his reaction for days and ignore all the positive feedback.
Mental Filtering
There are a few ways to use this skill. One is to imagine a completely safe place that has everything you need — picture yourself there. Another option is to imagine yourself coping successfully with the difficult situation you’re facing now. You can also imagine painful emotions flowing out of you. You can even make up an enjoyable and relaxing world of your own. Tap into your creative skills and put your mind to it.
Imagery
Name a therapy that can help people with anxiety.
- CBT
-DBT
Simon ran into Kaitlyn by mistake, knocking her down. Kaitlyn used a curse word and shouted, “You’re going to be sorry you ever did that!”. Her fists are clenched and she is ignores Simon’s apology. Which style of communication is Kaitlyn using?
aggressive communication
What do we do if someone interrupts or attacks while you're sharing a DEARMAN script?
You can ignore them or suggest another time to continue the conversation
Most people experience cognitive distortions from time to time. But if they’re ______ often enough, they can increase ______ and _______.
Most people experience cognitive distortions from time to time. But if they’re reinforced often enough, they can increase anxiety and depression.
Which IMPROVE skill is used in these examples: turning off your phone, taking a break, going under your covers, spending an afternoon at a park
Vacation
Name three relaxation skills that can help manage one's physical symptoms of anxiety.
- Deep breathing
- Grounding
- Progressive muscle relaxation
- Mindfulness
- Meditation
Arianna always backs out of plans last minute. Yesterday she missed a special dinner Jenna prepared for her, once again. Jenna said "I feel frustrated when we make plans and you don't follow through. If nothing changes, it will impact our relationship. Our friendship will be stronger if we use better communication.
What communication style is Jenna using?
Assertive Communication
What does it mean to "turn the tables"?
Turn the problem over to the other person and ask them to present ideas/solutions
What can we do to challenge a cognitive distortion?
Check the facts!