Thought Traps
This is the distortion where you assume the worst will happen, even with no evidence.
What is catastrophizing?
The CBT technique used to challenge and replace negative thoughts
What is thought challenging?
A small action taken to test a belief is called this
What is a behavioral experiment?
The body’s alarm system, also known as this, kicks in during anxiety.
What is the fight-or-flight response?
The “B” in CBT stands for this.
What is behavior?
You think in extremes like "always" or "never."
What is all-or-nothing thinking?
This is a helpful question to ask: “What would I tell a friend in this situation?"
What is an empathy reframe?
Avoidance maintains anxiety. This opposite approach is encouraged.
What is exposure?
CBT teaches that feelings are influenced by these.
What are thoughts or interpretations?
The term for automatic and often unhelpful thoughts.
What are automatic thoughts?
You dismiss the positives and only focus on the negative parts of a situation.
What is mental filtering?
Name one way to find evidence against a negative thought.
What is asking for past experiences or observable facts?
The “test your belief” technique often involves this kind of setup.
What is a prediction vs. outcome exercise?
Deep breathing and progressive muscle relaxation are examples of this.
What are relaxation techniques?
The term for untested beliefs that shape our thinking.
What are core beliefs?
You think you know what others are thinking and assume they’re judging you.
What is mind reading?
The process of identifying the situation, thought, feeling, and behavior is called this.
What is using a CBT thought record?
Trying a feared activity while observing your anxiety level is part of this.
What is graded exposure or behavioral activation?
Physical symptoms like a racing heart or sweating may mimic this mental health issue.
What is a panic attack?
A written form used to analyze negative thinking.
What is a thought record or CBT worksheet?
You blame yourself for things out of your control.
What is personalization?
The cognitive triangle connects these three components.
What are thoughts, feelings, and behaviors?
This technique tracks how mood changes when engaging in different activities.
What is an activity diary or behavioral activation log?
Labeling and accepting your emotion without judgment is part of this mindfulness-based approach.
What is emotional awareness or acceptance?
The long-term goal of CBT is to build this kind of independence.
What is self-therapy or coping skills mastery?