CBT I
This step uses red flag feelings to recognize unhelpful thoughts.
What is "Catch it"
CBT is an acronym for
What is Cognitive Behavioral Therapy
This is sometimes called black and white thinking
What is All or Nothing thinking.
Noticing our failures but not seeing our successes
What is Mental Filter
Inhale for 4, hold, Exhale for 4, pause.
What is Box Breathing.
The 3 points of the CBT triangle
What are thoughts, feelings and behaviors
This step is the process of evaluating a thought
What is "Check it"
This unhelpful thinking pattern is when you blow things out of proportion.
What is Catastrophizing.
"I feel embarrassed so I must be an idiot" is an example of this unhelpful thinking style.
What is Emotional Reasoning.
In this behavioral strategy you break down "big scary" tasks into smaller doses by adapting length of time, distance, environment, or supports.
What is Exposure Ladder
This step is the process of replacing or reframing an unhelpful thought
What is "Change it"
With this strategy you can begin to improve your mood by engaging in activities you find enjoyable and by taking care of responsibilities
What is Behaviour Activation
Mind reading and fortune telling are two key types of this unhelpful thinking style
What is Jumping to Conclusions
Discounting the good things that have happened or that you have done.
What is Disqualifying the Positive.
These 2 mindfulness activities can be included in activities you already do every day.
What are mindful walking and mindful eating.
This skill compliments CBT through non-critical moment by moment observations of emotions, thoughts, and behavioral reactions
What is Mindfulness
Action is the first step, ____ will build over time.
What is Motivation
Blaming yourself or taking responsibility for something that wasn't completely your fault.
What is Personalization.
"Everything" "Always" "Nothing" and "Never" are common words to identify this unhelpful thinking style.
What is "Overgeneralizing."
In this skill you identify 3 emotions you are feeling without judgement and rate how strongly you feel these emotions on a scale from 0 to 10.
What is Mood Check In.
This skill's focus is to “face your fears” by building from lower to higher anxiety producing situations.
What is Exposure Therapy
Mindfulness and Mood Monitoring are strategies to build this
What is Self-Awareness
Using these two critical words can make us feel guilty or like we have already failed.
What is "should" or "must"
Use "Catch it, Check it, Change it" on this level of thinking, that can be full of mistakes or distortions,
What are Automatic Thoughts.
Stop "Shoulding" yourself, set yourself up for success, schedule activity, be patient and kind with yourself and "Do it Till You Feel it" are all tips for this CBT tool
What is Behavioral Activation