CBT Basics
A therapy that helps people understand how thoughts, feelings, and behaviors influence each other.
What is Cognitive Behavioral Therapy (CBT)?
Expecting the worst possible outcome.
What is catastrophizing?
The integration of emotional mind and rational mind.
What is wise mind?
Paying attention on purpose, in the present moment, without judgment.
What is mindfulness?
You think ‘My friend didn’t text back; they’re mad at me.’ Name the distortion.
What is mind-reading?
This world-famous actress, known for her roles in Spiderman, Eternal Sunshine of the Spotless Mind, and Marie Antoinette, struggled with depression in her twenties, referring to them as her “dark years.”
Who is Kirsten Dunst?
A thinking error that leads to inaccurate or unhelpful interpretations.
What is a cognitive distortion?
Believing something is true because you feel it strongly.
What is emotional reasoning?
Doing the opposite of an unhelpful emotional urge.
What is opposite action?
5‑4‑3‑2‑1, paced breathing, temperature change, etc.
What are grounding skills?
You feel anxious before a job interview. What DBT skill could help?
Cope Ahead, paced breathing
This Oscar-winning actor, known for his roles in The Aviator and Catch Me If You Can, was diagnosed with OCD as a child and had a deep fear of open spaces and germs.
Who is Leonardo DiCaprio?
Specific, Measurable, Attainable, Relevant, Time-based.
What are SMART goals?
Assuming you know what others think without evidence.
What is mind-reading?
Skills for surviving crises without making things worse.
What is distress tolerance?
Evaluating whether your emotion fits the situation.
What is checking the facts?
You feel depressed and want to isolate. What CBT skill could help?
Behavioral Activation
Referred to as the “Princess of Pop,” this artist has struggled with social anxiety since her early twenties.
Who is Britney Spears?
Doing meaningful activities to improve mood and reduce avoidance.
What is behavioral activation?
Rigid rules about how you or others “should” behave.
What is "shoulding" yourself?
Fully accepting reality as it is, even when painful.
What is radical acceptance?
A DBT acronym for physical self‑care that reminds us that physical health impacts emotional health. Sleep, nutrition, illness, substances — all affect mood and urges.
What is PLEASE?
You say hi to your supervisor. She doesn't say hi back. You assume she's upset with you. Name the distortion.
What is personalizing, mind-reading, or catastrophizing?
This American singer, songwriter, record producer, and actress, referred to as the "Songbird Supreme,” was diagnosed with bipolar II disorder in 2001.
Who is Mariah Carey?
To identify a situation, automatic thought, emotion, evidence, and a more balanced thought.
What is the purpose of a thought record?
Experiences are viewed in extremes: success or failure, good or bad, perfect or worthless. There’s no room for grey areas or in-between.
What is all-or-nothing (black-or-white) thinking?
Planning and rehearsing skills for a future stressful situation.
What is cope ahead?
To communicate, motivate action, and organize responses.
What is the purpose of emotions?
I didn't get the job. I'll never find a job. I won't be able to pay rent. I'll end up homeless. Name the distortion(s).
What is all-or-nothing thinking, catastrophizing?
Battling bipolar disorder, addiction, and eating disorders, this singer/songwriter uses her platform to advocate for mental health awareness.
Who is Demi Lovato?
Deeply held assumptions about yourself, others, and the world that shape how you perceive and respond to life.
What are core beliefs?
Exaggerating the importance or consequences of negative events, thoughts, or emotions, and downplaying the significance of positive events or personal achievements.
What is magnification and minimization?
Waiting for an urge or craving to pass instead of acting on it.
What is urge surfing?
You approach experiences without labeling them as good or bad, and simply notice what is happening without criticism or evaluation.
What is nonjudgmentally?
They only complimented my work because they felt sorry for me. Name the distortion.
What is minimization?
This 16th U.S. president struggled with depression and anxiety attacks.
Who is Abraham Lincoln?
Acknowledge it. Name it. Challenge it. Reframe it.
How do I challenge cognitive distortions? What is cognitive reframing?
Predicting negative outcomes without solid evidence.
What is fortune telling?
A DBT distress tolerance skill that helps quickly reduce intense emotions using four body-focused techniques: Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation.
What is TIPP?
Focusing on changing emotions from more to less intense or flipping them to something entirely different.
What is emotional regulation?
I feel stupid; therefore, I am stupid. Name the distortion.
Emotional reasoning.
This famous actor and comedian has publicly struggled with depression and ADHD throughout his life, which have significantly influenced his personal and professional journey.
Who is Jim Carey?