CBT Model
What does CBT stand for?
Cognitive behavioral therapy
When you take on too much personal responsibility for negative events. Eg. your team loses a game and you think it is all your fault that you lost..
Personalization
Cognitive distortions are irrational thoughts that influence our emotions
True
Why is using coping important when we are not depressed or anxious?
Keep momentum
What has a neck, but no head?
A bottle
What are core beliefs?
A lens on how we view ourselves and the world
When you pay attention only to negative information and ignore the positive information.
Disqualifying the positive
Everyone has fallen into "thinking traps" in their lives
True
What are unhealthy coping skills?
Drug and alcohol use, impulsive shopping/behaviors (eating), looking for evidence to support your negative thought, not problem solving, seeking reassurance, double checking, procrastination
The Future
When you expect bad outcomes even though you do not really know how things will turn out.
Jumping to conclusions/fortune telling
Setting SMART goals does not assist in developing change
False
How do we cope with rumination?
Be aware, think about 1 problem at a time, focus on what is in your control, acceptance, plan worry time, remind yourself you are not automatic thoughts.
What do you answer even though it never asks you questions?
phone or doorbell
When things are blown up and become bigger and worse than they really are.
Catastrophizing
Greater ability to handle problems is not an outcome of CBT
False
What is the function of a Thought Record?
Helps identify automatic thoughts as a result of a situation, our feelings, cognitive distortion, an alternative thought and outcome
I shrink smaller every time I take a bath
bar of soap
What are ways to challenge our negative self talk?
Is this helpful? What would I say to a friend? Will this matter in x amount of days/time? What is the worst/best outcome?
Eg. You have the thought "I never do a good enough job on anything"
Black and white thinking- always, should, never, etc...
A trigger is any situation that can evoke a thought, create a feeling, and engage us in unhelpful coping.
T
What is behavioral activation?
The goal of behavioral activation is to gradually assist you in decreasing your movement toward isolation and avoidance and to help you become more active and engage in activities that are known to improve mood.
What falls but never gets hurt?
Snow or rain