Camera or Brain?
Decide whether this is something a camera could see or hear, or an interpretation made by the brain.
“She read my message but didn’t respond.”
Camera
Choose the behavior that best fits the rest of the CBT cycle.
Situation: You get a lower grade than expected.
Thought: “I knew I was going to mess this up.”
Emotion: Discouraged
A. Ask the teacher how to improve
B. Avoid looking at the feedback
C. Feel embarrassed
D. Think, “I’ll do better next time.”
B
Choose the option that changes a behavior without requiring the emotion to change first.
You’re anxious about walking into a new group.
A. Wait outside until you aren’t anxious
B. Tell yourself you shouldn’t be anxious
C. Walk in while still feeling anxious
D. Decide the anxiety is irrational
C
Decide whether this behavior provides short-term relief, long-term benefit, both, or neither.
You’re overwhelmed by homework, so you avoid looking at it for the rest of the night. You feel less stressed immediately, but tomorrow you have less time to finish it.
Short-term relief
Decide whether the statement is a thought, emotion, behavior, body reaction, or situation.
“They’re probably ignoring me.”
thought
Decide whether this is something a camera could see or hear, or an interpretation made by the brain. Explain your answer.
“He gave me a weird look when I walked in.”
Brain
A camera could record the facial expression, but “weird” is an interpretation.
Figure out how the behavior could feed back into the cycle and make the original problem worse.
Situation: You have several assignments due.
Thought: “There’s way too much. I can’t deal with this.”
Emotion: Overwhelmed
Behavior: Avoid checking your assignments.
What might happen next?
More unfinished work/less time →
more overwhelm →
more avoidance
Choose the most realistic and believable alternative thought. The goal is not just to make the thought positive.
Original thought:
“I completely embarrassed myself. Everyone is going to remember this.”
A. Nobody noticed anything.
B. Everyone loves me.
C. Some people may have noticed, but they’re probably not thinking about it as much as I am.
D. I should never be embarrassed about anything.
C
Choose the answer that best describes what can happen when we change what we’re doing.
You’re bored and tired and have been lying in bed for an hour. You decide to get up, shower, and get something to eat.
What could happen?
A. Your mood or energy might change
B. Your mood has to improve
C. Nothing can change unless your thoughts change first
D. You will immediately feel motivated
A
Changing a behavior can affect other parts of the CBT cycle, but it doesn’t guarantee we’ll feel better
Decide whether the statement is a thought, emotion, behavior, body reaction, or situation.
“My face gets hot and my heart starts beating faster.”
Body reaction
This statement combines something observable with an interpretation. Separate it into the camera part and the brain part.
“They obviously didn’t want me there because they barely talked to me.”
Camera = They barely talked to me.
Brain = They didn’t want me there.
Two people experience the same situation but react differently. Identify what most clearly explains why their reactions went in different directions.
Situation: Both people receive corrective feedback.
Person A:
“They think I’m incompetent.”
Feels embarrassed.
Stops participating.
Person B:
“Okay, now I know what they want.”
Feels mildly annoyed.
Makes the correction.
What part of the CBT model most clearly explains the difference?
Their thoughts/interpretations
You are not allowed to change the thought. Find another place where you could interrupt the cycle.
Thought: “This assignment is going to be awful.”
Emotion: Frustrated
Behavior: Avoid starting
Result: Less time to finish and more stress
What could the person change while still having the exact same thought?
Behavior
ex, start for 5 minutes, open the assignment, do one part, ask for help
Choose the response that shows someone acting even though their mood hasn’t changed yet.
Someone feels tired and unmotivated before school.
A. “I’ll wait until I feel motivated to get ready.”
B. “I still don’t feel like getting ready, but I’ll start with putting my shoes on.”
C. “I shouldn’t be tired.”
D. “I’ll probably feel like this all day.”
B
Motivation doesn't have to come first.
Decide whether the statement is a thought, emotion, behavior, body reaction, or situation. Explain your answer.
“I feel like nobody takes me seriously.”
Thought
Even though it says “I feel,” it’s a belief or interpretation rather than an emotion.
Decide whether this is camera or brain. Then explain whether your answer means the statement must be wrong.
“My teacher thinks I wasn’t trying.”
Brain.
That answer doesn’t mean the statement is necessarily wrong; it means we can’t directly observe another person’s thoughts unless they tell us.
Find the problem with this explanation using the CBT model.
“He got angry because his plans changed.”
What is missing from this explanation?
It skips over his interpretation/thoughts and the other parts of the CBT model.
The same situation doesn’t automatically create the same emotion for everyone.
Choose one part of this cycle to change. Explain how changing it could affect the rest of the cycle.
Situation: You don’t understand an assignment.
Thought: “If I ask for help, they’ll think I’m stupid.”
Emotion: Embarrassed/anxious
Behavior: Don’t ask for help
Result: Don’t complete it and fall further behind.
What would you change, and what might happen next?
Full points if you correctly explained the effect on the cycle
Compare the two options. Choose which one gives the person a better chance to find out whether changing their behavior affects how they feel.
Someone is in a bad mood and doesn’t feel like doing anything.
Option A: Wait until they feel better before doing something.
Option B: Try an activity for 10 minutes and check how they feel afterward.
Which option gives them more information?
A. Option A
B. Option B
C. Both give the same information
B
This statement contains two different parts of the CBT model. Identify both parts.
“I was embarrassed, so I avoided looking at anyone.”
Embarrassed = emotion
Avoided looking at anyone = behavior