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Breaking down ways to asses the situation.

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When looking at DBT, this really stood out to me. When I was going through the slides, the concept of distress tolerance really caught my eye.

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"Two opposite ideas can be true at the same time"

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Looking at this photo, it really caught my eye with the understanding of Acceptance and Commitment therapy. It shows a way on how we break down each problem in our life. Theres so many problem/issues that we come across everyday in our lives. If I was able to view each problem like this "ACT" I feel as though my thoughts wouldn't consume me as a person.

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We also had other groups present there mindful meditation, this got me very relaxed and I was able to slow my mind and keep my thought relatively at bay. I also got ideas on ways I can do my own mindful meditation and what helps for me

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We got to facilitate our own mindful meditation with our class, we had a handout that we got out peers to fill out. As we as having a 5 guided meditation, that was really relaxing

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We did our own mindful mediation!

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The second one that we did was like a mantra meditation, where can say a phrase in our heads as we breathe in and out. This one was a lot better for me because what I did was I would align my breaths with me counting down from 10 to 0 in my head. I was able to keep my mind focused on one thing that I can control without getting distracted by the quietness of the classroom

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We got to participate in Mindful Meditation in class

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We got to participate in Mindful Meditation in class

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This first one we did was like a guided meditation, I noticed that I have a hard time calming my breath down and just trying to focus on it solely.

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I can see why, using myself as an example how I could possibly benefit from exposure therapy is for my anxiety. The most it affects is when I have to speak in from of a large group of people in any sense. If I were to actively put myself in these situations, I can see myself improving in my public speaking.

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The most common way exposure therapy is used: 

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The most common way exposure therapy is used: 

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Panic Disorder

Social Anxiety Disorder

Obsessive-Compulsive Disorder

Post Traumatic Stress Disorder

Generalized Anxiety Disorder

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The reason for doing this was to expose our clients to the issue in the safe way possible and for them to slowly work on their fears.

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This type of therapy exposes the client to their own fears in a sense. When I think of this I always thought this was a strange concept to think of because why would you expose a traumatized person to the thing that causes it?

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We were given an assignment to practice our own Behavioural Activation. The point of the assignment was to allow us to track our behaviour for a week and reflect on it at the end.  We can view what we did for that week and hold ourselves accountable for the things we do, while also seeing how each activity affects us.

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What are some mood enhancing activities I do:

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What are some mood enhancing activities I do:

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Reading

Taking a break from my phone

Having some sort of physical activity

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"Its focuses it effects on depression"

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Acceptance and Commitment Therapy (WK10)

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Acceptance and Commitment Therapy (WK10)

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Think before I speak, as well as don't speak out when I'm angry

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When we did this role play not only did we use our own knowledge to apply the material we also got to hear our own peers apply their knowledge, so we heard it aloud for us to hear the material being applied in different ways

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I remember doing these role plays last semester and I guess in a way it helps us get thinking of ways to apply the material in a small practice setting.

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We did a role-playing assignment, where we practiced motivational interviewing and the use of problem-solving threapy.

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Introduction to Cognitive and Behavioural Approaches (WK1)

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Introduction to Cognitive and Behavioural Approaches (WK1)

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This makes me the think, is this a automatic thought as well? or a Automatic habit that we do?

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People tend to hide that primary emotion and present the secondary one. As the person helping the client, we need to be able to help them identity what is the first feeling that is actually presenting itself in the situation.

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There's a primary and secondary emotion.

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"Core beliefs are learned"

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I was looking at the example of cognitive Distortion and was surprised! I did not think that there was a name for these kinds of thoughts or that they fall into a specific category. It makes me think how many of these example I do?

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Core Beliefs and Automatic Thoughts (WK2)

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Core Beliefs and Automatic Thoughts (WK2)

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This is understandable because it tells me that we often see how the situation affected us mentally instead of seeing how what is actually happening as a whole.

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"Meaning we assign to the situation that affects how we feel and act, not the situation itself."

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This makes me want to try constructive reconstruction!

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I wonder if this has something to do with how some of us compartmentalize our thoughts. But instead everything just overlaps.

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When I first saw this, it made so much sense. The moment a situation occurs, it will start to affect the other parts of my mind.

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Effective Motivational Interviewing allows the client to feel:

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Effective Motivational Interviewing allows the client to feel:

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Validated

Accomplished

Goal Settings

Determination

Accepting the time for change

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How I feel after being motivated to complete a task:

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How I feel after being motivated to complete a task:

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Feel accomplished

Won't have to stress about it later

Can work towards something else

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I always wonder why I have so many mental setbacks that stop me from achieving my goals. I have a habit of the moment I experience any sort of setback when doing a task, I stop trying to achieve it.  I know it’s a mindset thing, it's something that needs to improve over time. I need to stop sitting in these set back and be able to push through it and accomplish what I need to do.

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By allowing myself to be alone for a while and during this time I collect my thoughts.

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"Healing is not linear"

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I created my own Problem-Solving recipe. The exercise we did in class was a cool concept, it put it in perspective in a fun way. We were able to think of the important factors that go into problem-solving. I tried applying this exercise to my own life, by creating my own recipe. By thinking about what "ingredients" I put into my recipe when my family or friends come to me with a problem. Also I feel I should use this to solve my own internal problems as well.

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I can relate to this, negative automatic thoughts. I’m so used to thinking negatively that I feel as if they appear so quickly that I don’t notice it happens and I just accept it. This is something that I want to change to help maybe better my mental health.

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Introduced something called Negative Automatic Thoughts.

“These are thoughts that automatically appear in our minds without conscious control”

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Self Regulation and Emotional Regulation (WK3)

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Self Regulation and Emotional Regulation (WK3)

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When I was doing the assignment, self-care plan; I really enjoyed it. It really made me think of what habits I wanna change and what I want to add to my life as the semester goes on. It was really beneficial for me to see it visually because I know I have it written down somewhere and I know I can continue to look at it often.