CBT Basics
What does CBT stand for?
Cognitive Behavioral Therapy
What type of thought often comes automatically and affects how we feel?
Automatic thought
What are cognitive distortions?
Unhelpful or irrational ways of thinking
Name one healthy coping skill.
Deep breathing, journaling, talking to a friend, exercise, etc.
You think “No one likes me.” What’s a more balanced thought?
“Some people like me, and I can build new friendships.”
Who is known as one of the founders of CBT?
Aaron Beck
What’s the term for identifying how thoughts affect emotions and actions?
The CBT triangle or model
Name the distortion: “If I’m not perfect, I’m a total failure.”
All-or-nothing thinking
What type of breathing is often taught in CBT to reduce anxiety?
Deep or diaphragmatic breathing
A client feels anxious before a job interview. What CBT strategy can help?
Challenge negative thoughts / Use relaxation skills
CBT focuses on the connection between what three things?
Thoughts, feelings, and behaviors
Give an example of a thought that might increase anxiety.
“I’m going to fail this test.”
Name the distortion: “She didn’t text back — she must be mad at me.”
Mind reading
What’s one benefit of using coping skills regularly?
Reduces stress and improves emotional regulation
A teen says, “I’ll never get better.” What CBT question could you ask?
“What evidence do you have for or against that thought?”
True or False: CBT focuses mainly on the past.
False – it focuses on the present.
What might happen to behavior if someone believes “I can’t do anything right”?
They may avoid trying new things or give up easily.
Name the distortion: “I failed once, so I’ll always fail.”
Overgeneralization
What is grounding?
A technique to stay present and connected to the moment
You’re helping someone identify triggers for anger. What CBT technique is this?
Thought or behavior tracking
What is the main goal of CBT?
To change unhelpful thoughts and behaviors to improve emotional well-being.
In CBT, what’s the first step in breaking a negative cycle?
Becoming aware of the thought pattern.
Name the distortion: “If something bad happens, it’s all my fault.”
Personalization
Give an example of a grounding exercise.
5-4-3-2-1 senses exercise (5 things you see, 4 touch, etc.)
A person avoids social events due to anxiety. What CBT intervention might help?
Gradual exposure or behavioral activation