THoughts
A quick, involuntary thought that pops into our mind in response to a situation. Often negative of unhelpful.
What is an automatic thought?
What are "Joy, sadness, anger, fear, disgust" (other emotions acceptable)
Actions we take that are influenced by our thoughts and feelings
what are "behaviors"?
An unhelpful or inaccurate thinking pattern that can reinforce negative emotions
What is a cognitive distortion?
What is an example of a replacement behavior for substance use?
What is "Exercising, calling a support person, journaling, or attending a group"
True of False: Thoughts are facts
What is False?
T/F Emotions always match reality
What is false - emotions are incluenced by our thoughts which may be distorted
Name a healthy behavior that can improve mood
What is -
Walking, socializing, deep breathing, etc.
Name the distortion - “I got 9 compliments today, but one person gave me a weird look—so I must’ve looked terrible.”
What is "Mental filtering"?
Riding out a craving urge like a wave without acting on it, waiting for it to pass
What is "urge surfing?"
What does CBT say happens after we have a thought?
What is "it influences or emotions and behaviors"
This emotion could follow the thought "Noone cares about me"
What is "Sadness", "Loneliness", or "hopelessness"
The 3 parts to the CBT triangle
what are "thoughts feelings and behaviors?"
Name the distortion- " I'm not perfect, I'm a failure"
What is "all-or-nothing thinking"?
Name 2 coping skills
What are "holding ice" and "deep breathing" (other answers acceptable)
Identify the wording of the automatic thought: "I failed once, so I'll always fail"
What is "I'll always fail"
What do we call the ability to recognize, understand, and manage our emotional responses in healthy ways?
What is "emotional regulation"
What kind of behavior do people often use to escape emotional discomfort (like isolation or substance use)?
What is avoidance behavior?
Name the distortion- "I got clean by luck, I will probably relapse soon."
What is "Discounting the positive/catastrophizing"
Set up ahead of time identifying supports and or plan in the event of a crisis
What is a "WRAP Plan"?
deep, often unconscious beliefs we hold about ourselves, others or the world.
What are Core Beliefs?
What do we call inaccurate or unhelpful thinking patterns that can lead to negative emotions and behaviors?
What are distorted thoughts?
Engaging in positive activities to improve mood and reduce avoidance.
What is behavioral activation?
Reframe this distorted thought "I will never be good enough"
What is- "I have strengths and weaknesses like everyone else, and I can continue to grow and improve".
To identify the sequence of events leading to a behavior (trigger → thoughts → feelings → behavior → consequences).
What is "Behavior Change Analysis"