Identify Distortion by Definition
This is when we see things in black and white extremes. There is no grey area.
What is All-or-Nothing Thinking
She broke up with me last night. Now I'll never meet anyone.
What is Overgeneralization (and reframe)
The three sides of the CBT triangle
What are thoughts, feelings, and behaviors.
When we draw sweeping largescale conclusions from a single incident.
What is Overgeneralization
This is predicting the future will go badly with no real evidence.
What is Fortune Telling
She did not say anything about my new haircut. She thinks it is ugly!
What is Mind Reading (and reframe)
In this technique/type of therapy, you gradually face feared or distressing situations in a controlled way to reduce anxiety.
Exposure Therapy/Exposure Response Prevention
A technique used in CBT to help people create some distance from unhelpful thoughts and feelings.
What is Cognitive Defusion
She is moving to a new apartment specifically because she does not like having me as a neighbor.
What is personalization (and reframe)
When we are attached and entangled with a thought so much so that we believe it to be the truth regardless of any facts.
What is cognitive fusion/fused thought
Thinking that things must be a certain way, which can lead to frustration or disappointment when reality doesn't match those expectations.
What are "Should" statements.
This is deciding you know what others think without any proof.
What is Mind Reading
This involves downplaying or shrinking down events or making them seem unimportant.
What is Minimization
My boss gave me a compliment, but they were just being nice.
What is Disqualifying the Positive OR Minimization (and reframe)
This CBT technique involves focusing on the positive aspects of our lives, identifying what we are thankful for which helps to shift attention away from negative thinking patterns.
These are well-learned ways of thinking about situations that are instantaneous and reflect our underlying beliefs about the world.
What are automatic negative thoughts
This is letting your feelings dictate your reality/taking your emotions as absolute truth.
What is Emotional Reasoning.
This is ignoring good things and focusing only on the negative. Even compliments might feel overshadowed by a single critique.
What is Disqualifying the Positive
I already know I’m going to mess up during the presentation tomorrow.
What is Fortune Telling (and reframe)
A technique used to break the cycle of anxiety or negative thinking by focusing on your breath, body sensations, and present moment.
What is Mindfulness/Grounding
In this CBT technique, you are asked to engage in activities that bring you pleasure or accomplishment to improve your mood. (hint: we do this in optimal engagement one of the days!)
What are Behavioral Activations