Intro to CBT 101
This "three-part" model explains how emotional experiences work and are interconnected. What is the name of the “three-part” model and name each of the three parts.
Cognitive Behavioral Triangle (CBT Triangle)
Thoughts, Emotions, Behaviors
What’s the fight-flight-or-freeze response?
o The body’s quick survival mechanism that gets activated when faced with a perceived threat or danger.
What do you call unhelpful, automatic thoughts that can make emotions stronger?
Thinking traps (or Cognitive Distortions)
What is opposite action?
A skill where you do the opposite of what your emotion is trying to get you to do.
Which specific type of thought is this? Example: You have the thought that your teacher is disappointed and thinks poorly of you after turning in an assignment late.
Mind Reading
Name at least 2 ways of being mindful or practicing mindfulness?
Includes: Be present, nonjudgmental, descriptive, observe your internal and external experience, focus on one thing at a time, do what works for you (what’s effective for you)
True or False. Validation is the same as praise or agreement.
False
What's an example of "all-or-nothing" or "black-and-white" thinking?
Example: "If I don't win, I'm a total loser."
Avoiding an emotion and emotional situation usually does what over time?
Make things worse.
Name another Detective Thinking question.
What happened in the past in this situation? What has happened to other people in this situation? Could there be any other explanations?
What are S.M.A.R.T. goals? Why do we recommend them?
Specific, Measurable, Attainable, Relevant, and Time-bound
Give an example of a self-invalidating statement.
“I should be able to handle this” or “I’m making too big of a deal over nothing"
Name at least 3 different kinds of unhelpful thoughts (not already named).
All-or-nothing, Catastrophizing, Disqualifying/discounting the positive, Emotional reasoning, Labeling, Magnification/minimization, Mental filter, Mind reading, Overgeneralization, Personalization, "Should"/"Must" statements, Tunnel vision, Jumping to conclusions, Fortune telling, Magical thinking
The best way to overcome fears is to...
Face your fear! (Exposure Therapy)
How do we practice the skill of Opposite Action?
All the way! In our thoughts, attitude, words, behaviors, etc.
Why do we recommend S.M.A.R.T. goals?
Lots of reasons! They help... get clear on your goals, stay on track, track your progress, maintain motivation and accountability, ensure your goals are realistic, ensure your goals are important to you, and increase likelihood of follow-through.
Give an example of a self-validating statement.
“It makes sense I feel this way” or “it’s okay that I feel this way”
Name one “thought detective” question you can ask yourself to think more flexibly.
Am I 100% certain that X will happen? What evidence do I have for this being true? Do I have a crystal ball/can I tell the future? What’s the worst/best/most realistic thing to happen?
Avoiding an emotion and emotional situation usually does what over time?
Make things worse.
Name at least one reason why validation is a powerful, helpful tool.
Enhances one’s self-respect, soothes emotions, slows or reverses negative reactivity, helps relationships (helps connect with other person)
Give an example of non-S.M.A.R.T. goal versus a S.M.A.R.T. goal.
"Do better at school" versus "I will raise my math grade from a C to a B by the end of the semester"
What’s the purpose of the “Ride the Wave” skill?
This skill is helpful for when emotions feel unbearable or that we’re stuck in them. Instead of trying to avoid them (doesn’t work, emotions just flood back in!), we want to try and recognize that emotions come and go, that you’re not your emotion, you do not have to act on your emotion, and by welcoming and radically accepting the emotion, we can bear it more skillfully.
What does Detective Questioning help us do?
Helps us to evaluate our thoughts to make sure they're telling the truth and are factual.
Describe how an Emotion Ladder (exposure hierarchy) works.
By entering and tolerating increasingly difficult situations, you eventually learn you don’t need to engage in unhelpful emotional behaviors (e.g., avoidance) in order to manage uncomfortable or intense emotions.
Why is practicing exposures (steps on your Emotion Ladder) helpful?
By entering and tolerating increasingly difficult situations, you eventually learn you don’t need to engage in unhelpful emotional behaviors (e.g., avoidance) in order to manage uncomfortable or intense emotions.