Basics
What is a cognition?
A thought
What is the definition of a cognitive distortion?
A skewed thought that distorts how we see ourselves and reality.
What’s one thing you can do to figure out if a thought is realistic?
Look for evidence, ask a friend, check the facts
Give a real-life example of when thoughts led to feelings that led to behaviors.
Example:
“I’m going to fail” → anxious → avoid studying
What is 5 senses grounding?
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
What are the 3 parts of the CBT triangle?
Thoughts, Feelings, Behaviors
Name 2 cognitive distortions.
Examples: catastrophizing, mental filtering, all or nothing thinking, shoulds and musts, disqualifying the positives
You didn’t get picked for the team. Give an example of how your thought could change your behavior.
Example:
Thought: “I’ll try again next year” → Behavior: keep practicing
You think, “I have no friends.” What’s a question you could ask yourself to challenge this?
Examples: “Is that completely true? Who do I talk to sometimes?”
If you could only use one sense for grounding, which one might be easiest to do anywhere?
Any answer works :)
What does the acronym "CBT" stand for?
Cognitive Behavioral Therapy
“I got one question wrong, so I’m going to fail the class.” Name the distortion.
Catastrophizing
You avoid starting homework because you think “It’s too much to finish.” What’s one strategy to get started anyway?
Examples: Break it into smaller steps, set a timer, start with the easiest part
You fail a big test. Explain the thought → feeling → behavior chain for an unhelpful chain and a helpful chain.
Unhelpful: “I’m dumb” → hopeless → stop studying. Helpful: “I can learn from this” → motivated → study more.
True or False: Feelings and emotions are the same thing.
False, feelings are conscious experiences of emotions (embarrassed, curiosity). Emotions are not conscious, they are automatic reactions (happy, sad, anger).
How does the CBT triangle tie in with our Big 4?
What is the distortion where you ignore the good things and focus only on the bad? (think: tunnel vision only on the bad thing)
Mental filtering
You fail a driver’s test. How might the outcome be different if you think “I’ll never pass” vs. “I’ll learn from this and try again”?
First leads to giving up; second leads to practicing more and retesting
Which CBT skill would help you not believe every “pop-up ad” of a thought your brain gives you?
Thought defusion / noticing thoughts without reacting
*Bonus Trivia* When was CBT developed?
a. 1940's
b. 1950's
c. 1960's
C. 1960's
Someone avoids joining a club because they “know” everyone will think they’re boring. Identify the distortion and explain one CBT strategy to challenge it.
Example:
Distortion — Fortune telling; Strategy — Look for evidence, test the prediction by joining the club; reframe the thought to be balanced
You hear people laughing in the hallway and think it’s about you. How can you apply the “check the facts” skill to handle it?
Look for evidence — Did they look at you? Did you hear your name? Could they be laughing about something else?
Describe a situation from school or home where using CBT could change the outcome, and explain the steps you’d take.
Example:
thought is "I am a failure because I failed the test"
actions: challenge the thought, reframe to more balanced thinking "I tried my best and I can improve next time."
Example:
"CBT is noticing how your thoughts impact your feelings and actions, like how if you think 'I'm going to fail,' you don't study and your mood gets lower."