Stages of Change
"This stage is when someone doesn't think they have a problem or doesn't see a reason to change."
Precontemplation
What modality does the Tug of War skill fall under
What is ACT
Define Self Talk
Internal monologue; how we treat ourselves.
Can be positive, neutral, or negative
What is the Social Self?
Acceptable answers:
the self we most often present to others
parts of ourselves we are willing to share
how we present in social settings
the “mask” we wear when we are in social situations, version of ourselves we might see at a birthday party or in a group
behaviors that are visible to others
experiences and beliefs that we share and discuss openly
What modality does the Gratitude skill this week fall under?
A. ACT
B. CBT
C. DBT
B. CBT
What stage are you in when you are actually doing the work which is part of the program. This includes going to therapy, practicing coping skills, or reducing unhealthy behaviors.
What is action?
"In the Tug of War skill, what represents the difficult thoughts, emotions, or mental health challenges you're struggling with."
What is the monster?
What is positive self-talk and negative self-talk?
Negative self-talk: an internal monologue that is unfair towards us (even when attempting to motive ourselves!)
Positive self-talk: an internal monologue that is kind and compassionate
The following describes what kind of self?
- who we authentically are
- the thoughts/feelings/experiences/urges we do not often
- share “what going on underneath” or “who we are when no one is around” (or when we are around close/trusted others)
- what cannot be seen unless we choose to show or share it
Authentic Self
True or False:
Gratitude doesn't help us tolerate distress more effectively, but does improve our communication skills
FALSE: Gratitude DOES help us tolerate distress more effectively and improves our communication skills
I know staying up until 3 a.m. on my phone isn't helping my mood, but I really don't want to change.'"
What is contemplation
True or False: Dropping the rope means your anxiety, OCD and/or sadness disappears immediately.
What is false
How does negative self-talk impact the CBT cycle?
A negative self talk thought
uncomfy physical sensations & uncomfy emotions
Negative/ harmful behaviors
Give an example of when/ where you show your social self and when/ where you show your authentic self.
EX:
Social self is probably how you presented at Compass for your intake and/or on your first day. Some of you may be more of your authentic selves maybe in check in/process and/or with treatment team members 1:1. No judgment with this example, just a way to help illustrate!
The following statement is an example of what kind of gratitude?
"I am thankful for my ability to share my needs"
Internal Gratitude
"I have decided to improve my anxiety and make a plan to practice one coping skill every day starting next week."
What is Preparation?
"After dropping the rope, ACT encourages people to focus on moving toward these instead of fighting uncomfortable thoughts and feelings."
What are values?
Explain the correlation between practicing positive self-talk and having a growth-mindset
Using positive self-talk allows us to move towards a growth mindset, giving us an opportunity to change
Name one pro and one con of the social self.
Pro Examples: can help us make connections; Allows us to share what we are comfortable with; can be helpful for setting, holding, and maintain boundaries; help us think more before acting/sharing
Con Examples: May feel draining at times; feeling like we can’t get to know the “real you”; make it complicated for others to understand our struggles; can lead to self-judgment or criticism
Which of the following is NOT a way gratitude can be used:
A. In the moment grounding/ regulation/ distress tolerance
B. Reflection
C. Interpersonal work
D. Escaping Discomfort
D. Escaping Discomfort, this can suppress emotions, hinder growth and possibly harm relationships
What is the difference between lapse and relapse
Lapse is a temporary slip or bump in the road. This is usually one event or short period of lapse.
Relaspe is a longer pattern of returning to previous and old unhelpful behaviors. This is more than a lapse as you have left your recovery path.
This represents the struggle you keep engaging in when you argue with your thoughts, try to make feelings disappear, or constantly fight your own emotions.
What is the rope?
What were the two activities offered during the Positive Self Talk skill group?
- ABC Mindfulness of Mantras, Self- Affirmations and Positive Self Talk Statements
- Personalization exploring a scenario, initial thoughts and positive self-talk statements
Give one pro and one con of the authentic self.
Pro examples: feels more “true” or “honest”; allows us to “go deeper” in our connections with others; can feel easier to identify, name, and care for our needs here; may gain self-esteem; require less energy in filtering our thoughts/actions/emotions
Con Examples: Might make it challenging to stop and considering options before acting; can cause more short-term distress or frustration; May feel more vulnerable
Provide 2 examples of ways to practice gratitude.
Examples:
- sending a "thank you" text
- daily gratitude journaling
- looking through a jar of pleasant memories/ emotions/ hopes
- notice, name, appreciate
- creating art
- Coping Cards
- identifying values and goals