Name the Distortion
You believe you are the reason people act as they do
Personalization
Which method suggests that you generate 3 positive statements for each negative thoughts
What is the Positive Replacement Method
When I notice I am applying negative labels that are Over-Generalized, I could look at examples of past success. What technique could this be?
Just the Facts
A fundamental concept in CBT is that __________ is driving my mood and behavior
What are perceptions/cognitions/thoughts
I am planning to write out an example of one of my distorted beliefs including what was going on when that belief emerged, how it made me feel, and how I acted at that time. I'm also going to record one idea-another way of looking at the situation. This practice is known as keeping a ________ __________
Thought Record
I am never going to feel better could be this type of distortion
Jumping to Conclusions
or
All or NothingWhich CBT technique prompts you to consider the extreme negative version of your thought (your thought may already be at its extreme negative) and its opposite (an extreme positive twist on the same thought) to help you identify several thoughts in between that are more moderate?
What is the Shades of Gray technique
I am going to schedule more activities, including interesting things to do, hobbies, interactive events like Bingo Night, Photography, fishing. I will repeatedly try activities to manage my mood and then re-evalute my mood.
Behavior Activation
True or False:
CBT helps you directly change up your behavior
True
The Nike slogan "Just Do It" aligns well with the CBT concepts known as this
Thinking about activity as intervention/approach in recovery, do the activity, then see how you feel afterward. Don't decide whether to do activities based on your mood. Motivation/energy e.g follows activity.
Behavior Activation
If I make a mistake I am a total failure
Labeling
Black and WHite/All or Nothing
This CBT technique asks you to imagine your really good friend or loved one had the exact same life experience and negative thought as you. The task is to list all of the responses you would have toward your friend with that thought and ultimately practice that more compassionate response toward yourself
What is the Open Chair technique
Participant in the PHP thinks, "Everybody is understanding the content quicker than me." This line of thinking indicates what type of cognitive error?
Overgeneralization
Jumping to Conclusions/Mind Reading
Which concept argues against waiting for motivation to strike in order to go do/try activities when trying to manage depression
What is Behavior Activation
If I would like to approach challenging my negative or distorted thought by hearing other people's take on it, what method could I engage?
Survey Technique
Focus solely on negative details and ignore all positive or neutral information is what type of cognitive error
What is Mental Filter or Filtering
What technique might help me to cross check actual data and facts to crush my negative thinking? I would consider any information that supports my negative thought is true and any what evidence directly contradicts my negative thinking?
What is Just the Facts (AKA Examine the Evidence) technique
I am working to take note and record proof that I am likeable or lovable, that I reasonably have some things to offer to other people. For a long time I have felt that I am defective. This is an example of a negative ______ __________
What is Core Belief or Schema
What does the B in CBT stand for?
Behavior
<<DAILY DOUBLE>>
Identify two ways you could run a survey technique that don't involve you directly asking your friends, family, or stopping random strangers for their perception on the distorted thought
Possible ideas:
Share the distorted thought in the PHP group
Ask therapist to run the survey with a sampling of folks
Survey Monkey
What cognitive distortion is also known as catastrophizing?
What is Magnification
Going for a ride in a car to stop thinking about a negative thought
What is the Distraction Method
Maria is a 31-year-old financial analyst who experiences significant anxiety during casual conversations with coworkers. While she performs well in formal meetings, she avoids chatting in the break room, joining colleagues for lunch, or making small talk before meetings. Maria's automatic thought is: "If I try to make small talk, people will think I'm awkward and wish I would leave."
Maria's therapist suggests challenging her negative assumption. They identify one action to try: chat with coworkers while waiting for the coffee machine as one way to test whether her predictions are accurate. This is an example of which CBT technique?
What is the Experimental Technique
True or False:
Using CBT and the "cognitive model" I must first address my behavior in order to effect a change
False
If I started making a log of how I spent my day, what activities I did, and rating my mood during activities on 10-best scale, even when the activity is not doing much at all like laying on the sofa, I would get a sense of which activities have little impact, which worsen or improve my mood. This practice of logging and rating is known as what in CBT?