Intro to CBT
CBT stands for...
Cognitive Behavioral Therapy
This is when we make broad interpretations from a single or few events.
Overgeneralization
If I don't do this perfectly, I'm a total failure
I don't have to be perfect to make progress- effort still counts
True o False: You are born with core beliefs
False. They are learned
Skill that emphasizes engaging in positive and enjoyable activities to enhance one's mood
Behavioral activation
Three points of the CBT triangle are
Thoughts, feelings, behaviors
This is when we see things in extremes and with no grey area
All-or-nothing thinking
If I make a mistake at work, I'll get fired and never find another job
Mistakes happen - i can learn from it and find another job
Core beliefs are a person's most central ideas about _____, ______, and ______
Themselves, others, and the world
Strategy used to challenge thoughts by collecting evidence for and against it
Putting thoughts on trial
An individual's thinking errors that cause distress
Cognitive Distortions
When we place great importance or blow out of proportion something normal or insignificant
Magnification
I will never get better
Healing is not linear and I can continue to take step sin the best direction
Strategy used to follow your string of thoughts about a situation down to to your core belief
Downward arrow
Therapeutic technique used to gradually introduce the individual to fears and anxieties
Exposure hierarchy
Enhanced version of CBT used in eating disorder treatment
CBT-E
When you see yourself as responsible for negative events outside of your control
Personalization
She didn't text me back right away - she must be mad at me
I can't know what she's thinking. There could be many reasons she hasn't replied
The tendency to only take in information that aligns with our core beliefs and discard evidence that disproves them
Confirmation bias
Skill used to challenge your worst-case scenario thoughts
Decatastrophizing
Founder of CBT
Aaron Beck
When we apply simplistic and unfair definitions that are probably wrong on ourselves and others
Labelling
I forgot to send that email - I'm so stupid
I made a mistake but that doesn't define me as a person
ABCDE Model stand for
Activating event, belief, consequence, disputation, and effective new belief
What quadrant of the mood meter would peaceful be in?
Low energy, highpleasantness