CBT Basics
What are the three points on the CBT triangle?
Cognitions, feelings, and behaviors.
What is a cognitive distortion?
Biased ways of thinking that cause us to misinterpret reality.
If you're my friend, you should always be willing to listen to all my problems.
"Should" statements
I got all A's and one C. I'm the worst student of all time.
Disqualifying the positives.
Everything sucks here!
All-or-nothing thinking or disqualifying the positive.
According to CBT, what are cognitions?
Internal mental processes, like thoughts, beliefs, attitudes, and interpretations.
What is overgeneralization?
Making broad interpretations/assumptions from a single or few events.
My boyfriend broke up with me. I'm going to be alone forever.
Catastrophizing
I didn't study for my last test, and I got an A! I'm going to do that every time now.
Overgeneralization.
ROWI ruins my whole day!
All-or-nothing thinking or disqualifying the positives.
According to CBT, what are feelings?
Emotional and bodily responses.
What is magnification and minimization?
Exaggerating or minimizing the importance of events.
I texted my friend, but he's not texting me back. I probably did something and he hates me now!
Personalization or Mind reading
I failed my test. I'm not going to get into college, and I'm going to be homeless!
Magnification or catastrophizing
They're doing a rules group again. They're probably being passive aggressive to me.
Personalization.
According to CBT, what are behaviors?
Actions, reactions, and inactions.
What is all-or-nothing thinking?
Thinking in absolutes such as "always," "never," or "every."
I accidentally said something that hurt my friend's feelings. I'm so stupid. I'm a terrible friend.
Overgeneralization
If I'm not going to get 100%, I might as well not try.
All-or-nothing thinking.
Mind reading.
What is in the middle of the CBT triangle?
Activating event (trigger).
What is jumping to conclusions?
Interpreting the meaning of a situation with little or no evidence.
I hate everyone. If you're not my friend, you're my enemy.
All-or-nothing thinking.
I feel so anxious and hopeless at school. I shouldn't even try.
Emotional reasoning.
I'm probably never going to leave here. My parents are gonna force me to be here forever!
Fortune telling.