General
These 3 elements make up the CBT triangle
What is behavior, thoughts, emotions/feelings
Irrational, dysfunctional, biased, distorted thoughts are called this
What are thinking errors
Time and task management relieve these
What are depression and anxiety
This treatment is used in situations that trigger our fears
What is exposure therapy
Besides CBT, this has benefits for depression and anxiety
What is exercise
One of the most helpful tools for staying well is to practice this
What is focusing our attention on the present and being open to our experiences/mindfulness
Making list of evidence for my thoughts and evidence against my thoughts
What are ways to examine our thoughts
Identifying, prioritizing, plan completion date and following through
What are principles of time and task management
When we do what we are truly afraid of, we can choose to do this
What is embracing the fears
This is used to combat the catch 22 of we won’t feel better until we do more things and we won't do more things until we feel better
What is behavioral activation
“________ is not the absence of ______ but rather the judgment that something else is more important than one’s ____”
What is courage, fear
Expecting the worse case scenario is called/living in an imaginary future
What is catastrophisizing
This helps in addressing difficulty sleeping-
What is CBT
This is the easiest thing to do when managing panic/anxiety disorders
What is breathing techniques
Meaningful and satisfying connections to other people
What is relatedness
It is important that we _____ in a situation long enough to learn something new
What is stay
Core beliefs and core fears influence these
What are decisions and actions
Although completing activities can be _______ in and of itself, we can help ourselves even more by finding small _______ for meeting a goal
What is rewarding/rewards
The antidote for avoiding thinking about our fears is this
To deliberately think about them
Feeling like we’re good at what we do and able to put our talents to use
What is competence/confidence
Usually done for one of two reasons:Either we’re afraid we won’t do well or we find the task overwhelming
What is procrastination
We can feel better about our imperfections and not hating ourselves for being fully human by doing this
What is accepting them
Problems with attention, task completion, punctuality and procrastination are prominent in this
What is attention deficit/hyper activity disorder
Returning to the present is not to avoid our fears, but to be more fully engaged in this
What is the reality of our lives
There’s no time when we say we’ve “completed” this
What is beautifying our living situation