Cognitive Triangle
You think “I’m terrible at this game,” you might feel this way inside.
What is frustrated or sad?
Your heart beats fast and your stomach feels weird before talking to the class. This is your body sending a signal about this emotion.
What is nervousness or anxiety?
You feel upset and decide to draw or color instead of yelling. This is an example of what?
What is a coping skill?
You think “Nobody likes me,” and then feel sad. This shows how your thoughts can affect your what?
What are feelings or emotions?
Choosing to play outside even though you feel bored or tired is an example of what CBT skill?
What is behavioral activation? Or What is doing something to boost your mood?
If you feel nervous about a test, you might act in this way.
What is avoiding the test or procrastinating?
Sometimes you notice you are slouching, frowning, or tensing your shoulders. These are clues about how you might be feeling inside. True or False?
What is True?
You have a thought “I can’t do this,” but you tell yourself “I can try.” This helps you change what?
What are your thoughts or self-talk?
Happy, angry, scared, and frustrated are all examples of this.
What are emotions or feelings?
Making a list of one small thing to do each day, like making your bed, is a type of this.
What is activating behaviors or scheduling activities? or What is planning simple, helpful actions?
The triangle in CBT shows how your thoughts, feelings, and what you do are connected. This means changing one can change the others. True or False?
What is True?
When you take a deep breath and notice your shoulders relax, you are doing this kind of skill.
What is calming yourself or using a coping skill?
Writing down what happened in a journal helps you understand your feelings and this
What are your thoughts?
Using a feelings thermometer helps you do this with your emotions.
What is rate or identify your feelings?
You don’t feel like doing homework but start with just one question. This is using what strategy?
What is behavioral activation or starting small? Or What is starting small to get moving?
You notice your friend ignored you. You think, “They don’t like me,” feel upset, and text them angrily. This is an example of what in CBT?
What is the cognitive triangle?
You feel tense, tired, or sad but didn’t know why. Paying attention to your body helps you figure out your emotions. This is called what?
What is body awareness or noticing body cues?
Doing something you enjoy, like playing a game or listening to music, when you feel low is called this.
What is a pleasant activity or behavioral activation?
You notice a thought is making you upset, and try thinking “Maybe it’s not all bad.” This is practicing what?
What is changing or challenging thoughts?
Doing something that gives you a sense of success, like finishing a project, is an example of this kind of activation.
What is mastery-based behavioral activation? Or What is choosing activities that make you feel accomplished?
Changing the thought “I always fail” to “I can try my best” affects your feelings and actions. This is called this type of skill.
What is cognitive restructuring?
If you notice your body getting tense when thinking about homework, and you take a short break, you are practicing this CBT skill.
What is self-monitoring or emotional awareness?
Naming five things you see, four things you touch, and three things you hear is an example of this skill.
What is grounding or mindfulness?
Observing your thoughts without getting stuck in them is called this skill.
What is mindfulness or noticing thoughts?
Even when feeling sad, choosing to do an activity you usually enjoy can help you feel better later. This is the main idea behind this CBT skill.
What is using action to improve your mood?