Thinking Traps
What is the CBT term for assuming you know what someone else is thinking?
Mind reading
What are the three parts of the CBT triangle?
Thoughts, feelings, and behaviors.
What does it mean to challenge an automatic thought?
Examine its evidence, accuracy, and usefulness rather than automatically accepting it.
What is behavioral activation?
Taking planned, meaningful actions to improve engagement and interrupt withdrawal or inactivity.
A friend offers you a vape. Give one assertive refusal.
'No thanks, I'm not using.'
'I failed one test, so I'm stupid at everything.' Name the distortion.
Overgeneralization
You think 'Nobody likes me' and feels sad. What might they do next?
They might withdraw, avoid friends, or stop participating.
Change 'Everyone is judging me' into a more balanced thought.
'Some people may notice me, but I don't know what they're thinking.'
Name two coping behaviors that can help someone manage anxiety.
Grounding, paced breathing, movement, seeking support, or gradual exposure.
You have the belief 'Everyone will laugh if I speak in group.' What could you try?
Identify the prediction and test it by contributing something small in a supportive setting.
'If I don't do this perfectly, I'm a failure.' Name the distortion.
All-or-nothing thinking.
What's the difference between a thought and a feeling?
A thought is an interpretation or belief; a feeling is an emotional experience.
What are two questions you can ask to test a negative thought?
What evidence supports it? What evidence challenges it? What would I tell a friend?
You feel depressed and stay in bed all weekend. What's one small behavioral activation goal?
Shower, walk outside briefly, or contact a supportive friend.
Someone feels bored and starts craving substances. Name a CBT-based response.
Notice the trigger and thoughts, plan a meaningful alternative activity, and seek support if needed.
'My friend didn't respond. They must hate me.' Name two possible distortions.
Mind reading and jumping to conclusions.
You avoid school because you predict embarrassment. Explain the CBT cycle.
The prediction creates anxiety; avoidance brings temporary relief but can maintain the fear.
You think 'I'll never get better.' Give a balanced alternative.
'Recovery is difficult right now, but I can't predict my future, and improvement is possible.'
Explain the difference between problem-solving and avoidance.
Problem-solving identifies workable steps toward an issue; avoidance postpones or escapes it.
You get in an argument with your parent and think 'They never listen, so why try?' How could CBT help?
Identify overgeneralization, review evidence, and plan a specific communication behavior.
'I used once, so all my recovery progress is gone.' Identify the distortion and challenge it.
All-or-nothing thinking. A lapse does not erase prior progress; the next choice still matters.
You feel anxious, think 'I can't cope without weed,' and use. Identify the CBT cycle and an intervention.
Anxiety and the belief about coping contribute to use; temporary relief may reinforce that belief. Challenge the prediction and practice an alternative coping behavior.
'If I tell my friends I don't want to use, they'll reject me.' Design a behavioral experiment.
Practice a refusal with a safe person, predict what might happen, try a low-risk real-world boundary, and compare the outcome with the prediction.
Someone says coping skills never work because anxiety doesn't disappear. How would CBT respond?
Skills may reduce distress, improve functioning, or help someone act effectively even when anxiety remains.
You feel depressed, skip treatment, and use substances to cope. Build a CBT intervention plan.
Map the thought-feeling-behavior cycle, identify triggers and beliefs, practice coping alternatives, schedule achievable activities, and arrange recovery support.