Cognitive Distortions
People should always be nice to me
What is urge surfing?
Urge surfing is a technique for managing your unwanted behaviors. Rather than giving in to an urge, you will ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
What are the points on the CBT triangle?
Thought, Feelings, Behaviors
Anger
Feeling. What is a thought you have when you feel angry?
What are automatic thoughts?
Thought that happen so quickly we don't even realize we are having them
Believing you know what someone else is thinking without having enough information.
Mind Reading
Define a trigger and provide an example
What does CBT stand for?
Cognitive Behavioral Therapy
Thought. Is this a fact or opinion?
What is cognitive restructuring?
Taking an unhelpful thought are re-wording it to be more helpful or positive
Thinking you know what will happen in the future and that it will be bad
Fortune Telling
Define a warning sign and provide an example
Beginning of symptoms that tell us our mental health may be declining or getting worse
What are core beliefs?
A person’s most central ideas about themselves, others, and the world.
They don't like me
Thought. What may be a feeling behind this thought?
What do the 3 C's stand for?
Catch it, Check-it, Change it
What does this mean? What does it help with?
Define a Cognitive Distortion
Negative, hurtful, thoughts or thinking patterns
Coping skills to help with relapse prevention
If I have a core belief that I am helpless, what might some of my thought look like?
“I am weak” “I am a loser” “I am trapped"
Frustrated
Feeling. What would a thought be that goes with this feeling?
What does the anger iceberg tell us?
Many emotions fall under the anger that we show others. (Depression, fear, anxiety, disappointed, overwhelmed, lonely, hurt, frustrated, insecure, stressed, threatened, jealous, shame, guilt, grief, hunger, tired)
I get 99 right on a test but miss 1
Focusing on the negatives and minimizing the positives
What are common causes of relapse?
Lack of understanding of mental illness, not taking medication, lack of sleep, substance use, stress, lack of support, poor physical health
If I have a negative core belief about places and people being dangerous, what might some of my thoughts look like?
“The world is dangerous” “People can’t be trusted” “Nothing ever goes right"
Feeling. What may be some thoughts I have if I am in a scary environment? How may I behave?
What is an anger thermometer?
As our anger increases, our negative behavior may also increase.
When should we use our coping skills?