CBT Basics
What does the B in CBT stand for?
Behavioral
What is an "Automatic thought" in CBT?
A thought that comes automatically and affects how we feel.
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.”
What does the C in CBT stand for
Cognitive
What does the CBT triangle explain?
How thoughts affect emotions and actions affect thoughts affect emotions etc.
Give an example of all or nothing thinking
If I can't get an A, there's no point in trying
Name a breathing technique for relaxation
Deep, diaphragmatic breathing, box breathing
A client feels fearful 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.
Give an example of the cognitive distortion "mind reading"
He doesn't want to hang out tomorrow because he doesn't like me any more.
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.
Give an example of the cognitive distortion called "Personalization"
“If something bad happens, it’s all my fault.”
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 / exposure therapy