Cognitive Distortions
The belief that thoughts, actions, or emotions influence unrelated situations. "If I hadn't hoped something bad would happen to him, he wouldn't have gotten into an accident."
Magical Thinking
The belief that things should be a certain way. “I should always be perfect.”
Should statements
positive statements that are used to challenge unhelpful or negative thoughts
positive affirmations
What does CBT stand for?
Cognitive Behavioral Therapy
What does DBT stand for?
Dialectical Behavior Therapy
Exaggerating the importance of events. You might believe your own achievements are excessively important
Magnification
Minimizing the importance of events. You might believe your own achievements are unimportant.
Minimization
Within this exercise you tense up particular muscles and then relax them, and do so moving from each muscle in your body to another
Progressive muscle relaxation
A technique used to identify automatic thoughts and replace them with more balanced thoughts.
Reframing
What does ACT stand for?
Acceptance Commitment Therapy
Thinking in absolutes such as “always,” “never,” or “every.” “I never do a good enough job on anything.”
All-or-nothing thinking
Making broad interpretations from a single or few events. “I felt awkward during my job interview. I am always so awkward.”
Overgeneralization
Rules that we implement in our daily life that are automatically applied and rarely challenged in daily life. They are often expressed as “musts” and “shoulds” and usually based on inflexible expectations or demands.
Rigid Rules
Repetitive thinking or dwelling on negative feelings and distress and their causes and consequences
Rumination
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce, Mindfulness, Appear Confident, Negotiate
Recognizing only the negative aspects of a situation while ignoring the positive. You might receive many compliments on an evaluation, but focus on the single piece of negative feedback.
Disqualifying the positives
The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”
Emotional Reasoning
What are the four parts of the cognitive model?
situation, thought, emotion, behavior
What does the acronym S.M.A.R.T. goals stand for?
Specific, Measurable, Achievable, Relevant, and Time-Bound.
The balance between your emotions and logistics. Using this mindset allows you to recognize and respect your feelings while also responding to them in a rational manner.
Wise mind
The belief that you are responsible for events outside of your control. “My mom is always upset. She would be fine if I did more to help her.”
Personalization
Interpreting the thoughts and beliefs of others without adequate evidence. “She wouldn’t go on a date with me. She probably thinks I’m ugly.”
Mind reading
Fundamental, absolutist and generalized beliefs that we hold about ourselves, other people, the world and the future.
Core Beliefs
When you systematically observe and record your own thoughts, emotions, body feelings, and behaviors.
Self-monitoring
What shape is associated with ACT?
Hexaflex