Cognitive Distortions
You forgot to study for a quiz and think, “I’m terrible at school; I’ll never succeed.” What type of thinking is this?
a) Mind reading
b) All-or-nothing thinking
c) Filtering
B)All-or-nothing
True or False: Changing just your thoughts can also change your feelings and behaviors.
True
Doing something you used to enjoy, even when feeling down, can help lift your mood. This is an example of…
Behavioral activation
This grounding skill helps you stay present by using all five senses.
5-4-3-2-1 technique
I can be broken without being touched or picked up. What am I?
A promise
Your friend didn’t answer your text, so you assume they are mad at you. What distortion is this?
a) Mind reading
b) Catastrophizing
c) Overgeneralization
A) Mind reading
When you notice your emotions and try to understand them without judgment, you are practicing…
Mindfulness
Planning a schedule of fun, rewarding, or meaningful activities to do each day is called…
Activity planning or scheduling
Splashing cold water or holding ice is what kind of skill?
Distress tolerance skill known as TIP skill
What belongs to you, but everyone else uses it?
Your name
After failing one game, you think, “I always mess everything up.” Which distortion is happening?
a) Overgeneralization
b) Filtering
c) Should statements
A) Overgeneralization
Why is it helpful to notice all three parts (thoughts, feelings, behaviors) in different situations that you are in?
ThoughtsSo you can understand patterns and choose healthier responses
If you notice you feel worse when you isolate yourself, behavioral activation suggests you do this instead…
Engage in social or connected activities
Taking slow, deep breaths to help calm your body and mind is called…
Deep breathing
I go up and down the stairs without moving. What am I?
Carpet
ou focus only on the one mistake you made during a project, ignoring everything you did well. This is called…
a) Filtering
b) Catastrophizing
c) Personalization
A) Filtering
Taking deep breaths or counting to 10 to calm down is an example of this type of skill.
Coping skill
True or false. You have to have motivation before you do something.
False; action can come first, and motivation often follows.
Facing small fears gradually instead of avoiding them is called…
Exposure
I’m full of holes, but I can hold water. What am I?
A sponge
Why is it helpful to notice your own cognitive distortions?
a) So you can ignore your thoughts
b) So you can challenge and change unhelpful thoughts, which can improve mood and behavior
c) So you can avoid all stress
b) So you can challenge and change unhelpful thoughts, which can improve mood and behavior
Why is it sometimes unhelpful to take our thoughts as facts, especially without evidence that our thoughts are true?
We might act based on what our mind says rather than what is actually true or helpful.
Small steps toward a goal, like practicing a skill 10 minutes a day, is encouraged in behavioral activation because it…
Naming your anxious thoughts and asking “Is this really true?” is a CBT skill called…
Cognitive restructuring or challenging our thoughts
What has legs but doesn't walk?
A table/chair.