CBT Basics
What does CBT stand for?
Cognitive Behavioral Therapy
What is all-or-nothing thinking?
It’s the tendency to see situations in black-and-white terms, with no middle ground (e.g., “I failed this task, so I’m a failure”).
If I feel anxious, I can use this to calm my body.
Coping / Regulating skill
Alex believes that because they made one mistake at work, they are terrible at their job. This is an example of ______.
Overgeneralization
True or False: CBT is only about thinking positively.
False (CBT focuses on realistic thinking, not just positive thinking.)
What are the 3 main components CBT focuses on?
Thoughts, Emotions, Behaviors
What is a cognitive distortion?
An irrational or biased way of thinking.
Changing a negative thought to a more helpful one is called ______.
Reframing
If Maria has social anxiety and avoids parties, what CBT technique could help her?
Exposure Therapy
True or False: CBT works instantly.
False. (CBT takes time and practice.)
True of False: CBT is based on the idea that thoughts, emotions, and behaviors are connected.
True
Name 3 example of a cognitive distortion.
Catastrophizing, black-and-white thinking, mind reading, etc.
This common CBT technique involves tracking automatic thoughts.
Thought Record
Jake thinks, "If I don’t get an A, my parents will hate me!" How could he reframe this thought?
Something like... “Even if I don’t get an A, my parents still love me and care about my efforts”?.
Some people believe CBT ignores emotions. What does CBT actually do with emotions?
CBT helps us understand and manage emotions
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.
What is catastrophizing?
It’s the tendency to expect the worst possible outcome and magnify the negative aspects of a situation.
Facing fears little by little is called ______.
Exposure Therapy
After a breakup, Sam believes they will never be happy again. Which cognitive distortion is this?
Catastrophizing
True or False: CBT is only for people with mental health problems.
False (CBT can help anyone improve their thinking and behavior).
The goal of CBT is to help individuals identify and change ______ thoughts.
negative or unhelpful
What is personalization?
It’s when someone blames themselves for things outside of their control (e.g., “It’s my fault the team didn’t win”).
True or false: Avoiding situations that cause anxiety is a recommended CBT strategy.
False
Emily has panic attacks in the grocery store. What two CBT techniques might help her?
Exposure therapy and relaxation strategies (like deep breathing).
Some people think that just learning about CBT is enough. What else is needed for it to work?
Practice and applying the skills in daily life.