Cognitive Distortions
"I failed one test, so I'm stupid."
Black-and-White Thinking
Name one grounding skill.
Possible answers:
5 senses, Deep breathing, Cold water/Ice, Body scan, etc.
Is this a thought or feeling?
“I feel stupid.”
Thought
Reframe:
“I always mess everything up.”
Possible answer: “I make mistakes sometimes, but everyone does.”
What is one physical symptom of anxiety?
Possible answers:
Sweating, Racing heart, Shaking, Nausea, etc.
"My friend looked annoyed. They must hate me."
Mind reading
Name one healthy coping skill for anxiety.
Possible answers:
Deep breathing, Walking, Music, Journaling, Grounding, etc.
Is this a thought or feeling?
“I’m nervous.”
Feeling
Reframe:
“If I feel anxious, something bad will happen.”
Possible answer: “Anxiety feels uncomfortable, but it doesn’t mean danger is actually present.”
What is one common symptom of depression besides sadness?
Possible answers:
Low motivation, Fatigue, Isolation, Hopelessness, Irritability, Changes in sleep/appetite
“Nobody ever listens to me.”
Overgeneralization
What is a healthy coping skill you can do in under 5 minutes?
Possible answers:
Music, Stretching, Journaling, Breathing, Walking, etc.
True or False:
“If I feel anxious, something bad will happen.”
False
Reframe:
“I’ll never get better.”
Possible answer: “Progress takes time, and hard moments don’t mean things won’t improve.”
What does avoidance usually do to anxiety over time?
Makes it stronger
“If I fail this assignment, my future is ruined.”
Catastrophizing
Name one coping skill that involves movement.
Possible answers:
Exercising, Walking, Yoga, Dancing, Stretching, etc.
“Nobody wants me here.”
Thought or feeling?
Thought
Reframe this thought: "Nobody likes me."
Possible answer: “Some people may not understand me, but that doesn’t mean nobody likes me.”
What is one sign someone may be isolating?
Possible answers:
Avoiding friends, Staying in room, Not texting back, Skipping activities, etc.
“If I go to the party, everyone will judge me.”
Fortune Telling
Why is avoiding emotions NOT a long-term coping skill?
Avoidance can make emotions stronger over time.
Why is it important to separate thoughts from feelings?
Thoughts can be challenged; feelings can be validated without assuming they are facts.
Reframe:
“People are judging me.”
Possible answer: “I can’t know what others are thinking, and most people are focused on themselves.”
Why can small goals help depression?
They increase motivation, confidence, and momentum.