CBT
What does CBT stand for?
Cognitive Behavioral Theory
What are the three components for the CBT triangle?
Thoughts, emotions (or feelings), and behaviors
The process of identifying and reframing negative thought patterns into more realistic and positive thoughts.
What is Cognitive Restructuring.
"I will never be happy"
Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
give 2 example of self-care?
exercise, hygiene, deep breathing, art, music, etc.
A core principle of CBT that believes problems are in part due to learned patterns of _________ behaviors.
What is unhelpful.
Your thoughts impact your...
Emotions and behaviors
A technique to track your thoughts, mood, and help identify the source of it.
What is Journaling and Thought Records.
"I should have run faster in the game then maybe we wouldn't have lost"
Examples:
"The team didn't lost because of one person."
"I am a fast runner, I did the best I could"
Emily has panic attacks in the grocery store. What might help her?
Relaxation strategies (like deep breathing).
A core principle of CBT that believes problems are in part due to ________ ways of thinking.
What is Faulty.
What triggers the cognitive triangle?
What is a situation.
A technique where you relax one muscle group at a time until your whole body is in a state of relaxation.
What is Progressive Muscle Relaxation.
"He didn't say 'Hi' to me this morning so he must be mad at me for something I did."
Examples:
"There could be many reasons why he did not say Hi to me. It's probably not personal."
"I will check in with him later and make sure everything is ok"
"I don't have any reason to believe he's mad."
True or False: No need to practice coping skills
False
True or False: People can learn and implement coping skills to relieve their symptoms.
What is True.
Your interpretation of the situation.
What are your thoughts.
What does it mean to challenge a thought?
Challenging a thought means questioning whether it's true or helpful and replacing it with a more balanced or realistic thought.
"I know I am going to fail the test tomorrow so I might as well not go to school."
Examples:
"I will do fine, it's okay if I don't do perfect"
"I've never failed a test before"
"If I don't go to school tomorrow the teacher will make me do the test next week"
When Emily feels her parents are complaining about her behavior, what can she do?
Seek clarification
Challenge the thoughts
Talk to parents
CBT is based on the idea that thoughts, feelings, and behaviors are what?
Interconnected
Your response to a situation/ your actions.
What is your behaviors.
A technique where the client and therapist decide on a scenario and act it out.
What is role-playing.
"I have had a headache for two days.There must be something terribly wrong with me!!"
Examples:
"Headaches are common and happen to lots of people. My mom will take me to the doctor if I need help."
"I have been feeling upset a lot this week and my body is probably telling me I need to calm down."
"I got an A+ for health at my last doctor's visit"
how to prevent overthinking?
focus on staying present, challenging negative thoughts, and practicing mindfulness.