Basic CBT
What does the C in CBT stand for?
Cognitive
What is a thinking trap?
An unhelpful way of thinking that makes a situation seem worse than it really is
How many stages of sleep are there?
Four
What is at least one stage of change?
precontemplation, contemplation, preparation, action, maintenance
If we're feeling overwhelmed, anxious, sad, or angry... what's one healthy thing we can do?
take deep breaths, go for a walk, call a friend
What is a trigger?
A trigger is something that causes a strong feeling, thought, or urge.
Making a problem seem much bigger than it actually is. "I made one mistake; all my progress is ruined."
Minimization
What is the total recommended number of hours we should be getting a night?
8
"I don't really see a problem with anything I'm doing."
Precontemplation
Who is the most important person in recovery?
Ourselves
True or False: A trigger can be internal and external.
True
Dismissing positive experiences. "I've been sober for 30 days, but it should be more by now..."
Disqualifying the positive
What are some risks associated with not getting enough sleep or not prioritizing sleep?
poor concentration, poor ability to manage emotions, poor decision-making, increased stress, easier to get sick
You begin taking action and start taking small steps to change.
Preparation
What does the B stand for in CBT?
Behavioral
What is an automatic thought? Are they always true?
Can they helpful and hurtful?
An immediate thought that pops into our heads.
Using words like "always" or "never." "Things NEVER go my way." "I'm ALWAYS messing EVERYTHING up."
All-or-nothing thinking
What are some things we could do to improve sleep? (sleep hygiene)
exercise, go to bed and wake up at the same time every night, make sure it's quiet, dark, that our space is comfortable, limit caffeine, limit naps, create a bedtime routine, only sleep in bed
"I know my drug use is ruining things, maybe I'm ready to give it up."
Contemplation
What is a coping skill?
something we do to help us manage difficult feelings
Is CBT about thinking positively or rationally?
Rationally
Taking too much responsibility or taking responsibility for everything. "My friend is in a bad mood today, I must've done something wrong."
Personalization
What is the fancy german word that we use to talk about things in our environment such as the sun that let us know when to wake up and when to go to sleep?
Zeitgeber
Actively working on and changing behaviors
Action stage
Who is the only person's behavior we can control?
Ourselves