ABC's
The ABC's of CBT are also known as:
What is REBT by Ellis
This cognitive distortions predicts how something will turn out
All-or-nothing thinking in terms of a romantic relationship
This can show up in perfectionists as “I am not perfect, therefore I’m a complete failure.” There’s a whole lot of grey area in between those two extremes, but all-or-nothing thinking isn’t interested in any sort of grey area. The same sort of thing can be seen when you question if you’re a bad person. No one is all good or all bad, and the fact that you’re not all good doesn’t discount all the shades of grey between those two poles.
The term splitting is often used in the context of borderline personality disorder and the tendency to rapidly switch between idealizing and devaluing other people.
Cognitive coping can be defined as:
What is: thinking patterns and reduce the negative impact of stressful or challenging situations. This can lead to improved mood, coping skills, and overall well-being.
This person has a birthday November 10
Who is Aoibheann
A type of talk often associated with Beliefs of ABC's of CBT
This is the belief that since we’ve sacrificed/suffered, something good/rewarding must come of it eventually, and if we’re not getting that good outcome, we’re not trying hard enough.
What is Heaven's Reward Fallacy
Catastrophizing being vulnerable in group therapy
Catastrophizing involves predicting and expecting that the worst will happen. Your catastrophic prediction may or may not be in the realm of possibility, but even if it is, you’re probably wildly inflating the likelihood of it happening.
This cognitive coping skills focused on Questioning the validity of underlying beliefs that maintain negative emotions.
What is Challenging assumptions
This person has a birthday on November 21
Who is Zhimin
The ABCDE model helps individuals changes this.
What is: thinking patterns and reduce the negative impact of stressful or challenging situations. This can lead to improved mood, coping skills, and overall well-being.
This cognitive distortions doesn't think things are as bad as others make them out to be
What is minimization
Disqualifying the positives of compliments from someone you recently had an argument with
This can come into play in impostor syndrome; positive feedback may be interpreted as an indicator that the person giving the feedback hasn’t caught on to you being a fake, rather than being seen as valid positive feedback.
This cognitive coping strategy focuses on Viewing situations from a more positive or realistic perspective.
What is Cognitive Reframing
This person has a birthday on November 27th.
Who is Sara
These are the 2 elements of the C in ABCs of CBT
What is: Emotional Consequences and Behavioral Consequences
This is the expectation that others will change to suit our needs if we just push them hard enough, and that in turn will change our situation.
What is Fallacy of Change
Emotional Reasoning of being called out on ineffective communication from your therapist AND how you could use cognitive coping skills
Emotional reasoning is essentially I feel it, therefore it is so (kind of a distorted twist on “I think, therefore I am”).
This is the first step of cognitive coping strategies
What is Identifying negative thoughts: Recognizing and challenging automatic negative thoughts that contribute to distress.
This person has a birthday on November 19
Who is Ella
This is what the ABCDE of CBT
What is: A: Activating Event (the triggering situation)
B: Beliefs (about the event, often irrational or distorted)
C: Consequences (emotional and behavioral reactions)
D: Disputation (challenging and questioning the beliefs)
E: Effect (changed beliefs and improved consequences)
This is the idea that good things happen to good people who behave properly, and bad things happen to bad people who behave badly.
What is the Fallacy of Fairness
Personalizing a clearing or boundary AND how to cope with it
As humans, we’re self-referential creatures. We think about ourselves far more than anyone else thinks about us. One of the ways this can show up is through personalization, which involves perceiving things to be totally because of or directed at us, when in reality, they have nothing to do with us. Consider the catastrophizing scenario with the boyfriend not having returned a text message. What set off the catastrophizing was personalizing the non-response, which was actually related to his migraine and had nothing to do with me.
These are the 3 C's of cognitive coping.
What is Catch it, Check it, Change it.
These gemstones are associated with November
What are Citrine and Topaz