Review
True or False: It takes some practice to learn and implement coping skills to relieve symptoms.
True
What are the three components for the CBT triangle?
Thoughts, emotions (or feelings), and behaviors
____ is the tendency to see situations in black-and-white terms, with no middle ground (e.g., “I failed this task, so I’m a failure”).
What is all-or-nothing thinking?
True or false: CBT is often called the "gold standard" in psychotherapy and can be a standalone (without medication) treatment for less severe depression
True. For moderate to severe depression, a combination of CBT and antidepressants give the best results. Patients treated with CBT often have lower relapse rates compared to those on medication alone
What's harder for you to catch the faster you run?
Your breath
What does CBT stand for?
Cognitive Behavioral Theory
CBT helps clients by teaching them what?
Skills to manage their thoughts, emotions, and behaviors on their own
Bob believes that because they made one mistake at work, they are terrible at their job. This is an example of ______.
Overgeneralization
what CBT tool is helpful for identifying & changing negative thinking patterns, by writing down the situation, negative thought, the associated feeling, and the behavior response?
thought diary/record
Which state in the U.S. has only one syllable in it's name?
Maine
What does "SMART" stand for in SMART goals?
Specific, measurable, attainable, realistic/relevant, time-bound
CBT focuses on changing what two things
Unhelpful thoughts and behaviors
Susan experiences a minor headache and immediately thinks that it must be a sign of a severe, life-threatening condition.
Mike misses one day of work because he was sick. He immediately thinks he is going to lose his job, and then lose his house, lose his health insurance, and will die.
Which cognitive distortion is this?
Catastrophizing
The process of identifying and reframing negative thought patterns into more realistic and positive thoughts is called what?
Cognitive Restructuring
What goes around the world but stays in a corner?
What are boundaries in relationships?
limits and rules you set for yourself in relationships to determine what is okay and what's not, to keep you safe
What are cognitive distortions?
Habitual, automatic, faulty ways of thinking. These biased thinking patterns can cause us problems in many parts of our life, impact how we feel and act, and don't reflect the truth of the situation.
_____ is when someone blames themselves for things outside of their control (e.g., “It’s my fault the team didn’t win”)
What is personalization?
What the CBT strategy based on the idea that when people are depressed, they often withdraw from activities that support their mood. This intervention encourages individuals to participate in meaningful activities even when they don't feel motivated.
What is a group of hedgehogs known as?
A prickle or array
Name 3 elements that are part of a relapse prevention plan.
triggers, warning signs, coping skills, support systems, healthy activities, safe people/places, action steps for high risk situations
Name a condition that CBT is particularly effective at treating
depression or anxiety disorders
Name 3 examples of a cognitive distortion
Catastrophizing, black-and-white thinking, mind reading, overgeneralizing, personalization, jumping to conclusions, should statements, blaming, magnification/minimization, labeling or mislabeling
Name the technique in CBT that is designed to help individuals face fears, anxieties, or traumatic memories in a controlled and safe environment.
What is Exposure Therapy
(Exposure therapy breaks this cycle by gradually introducing the feared stimuli, allowing the brain to learn that these situations are not inherently dangerous, which reduces anxiety and avoidance behaviors over time) - APA
I speak without a mouth and hear without ears. I have no body, but I come alive with wind. What am I?
An echo