Cognitive Behavioral Therapy

Thoughts

100

Thought or Feeling?

I am so stupid.

Thought 

200

What is wrong with this thought?

I ALWAYS have to be happy.

Black and white thinking can be harmful because we fluctuate.

300

Thought or Feeling?

I am so ashamed that I said something mean to my friend.

Feeling

400

Change this thought into something more productive:

I didn't sleep well last night so I know I am going to be grouchy.

"Although I didn't sleep well, I am going to stay happy today."

"I am going to take a nap today!"

500

What is an automatic thought and how can they impact us negatively?

Thoughts that automatic thought is something that pops into your mind without really thinking about it. Automatic thoughts can be negative without us realizing them. 

Emotions

100

Thought or Feeling?

Nothing ever good happens to me.

Thought

200

Name 5 emotions

Happy, sad, angry, excited, nervous, tired, ashamed, depressed, content, etc.

300

What are 3 coping skills that help when you feel angry?

(All responses are correct!)

400

Are emotions like anger, sadness and frustration bad?

No! However, we have to manage them appropriately so they do not become destructive.

500

Gratitude can help our feelings. Name 3 ways to show gratitude. 

Gratitude journal, words of affirmation, helping someone, reflecting on things that make you happy.

Behaviors

100

Thought, Feeling or Behavior?

Staying in bed all day

Behavior

200

What are 2 coping skills for anxiery?

Meditation, relaxation, journaling, exercise, mindfulness, arts/crafts, etc.

300

How do our thoughts and feelings influence our behaviors?

If we have negative thoughts and intense (un-managed) emotions, out behaviors are likely to be more destructive and unproductive. 

400

Who has control over our behaviors?

OURSELVES! 

500

How do I change my behaviors?

We have to be aware of how we think/feel/behave in the moment. Have a list of behaviors or coping skills that help you!

CBT

100

What does CBT stand for?

Cognitive Behavioral Therapy

200

What are the 3 components of CBT?

Thoughts, Feelings and Behaviors.

300

What does "Mind Over Mood" mean?

Our thoughts are strong. We have the ability to shift our thoughts to help improve our mood and behavior.

400

CBT is a cycle. Explain how thoughts can worsen if we don't make changes.

If we have negative thoughts, that leads to intense emotions and behaviors. This spiral can worsen the longer it goes on!

500

What is your favorite part of CBT?

(All answers are right!)

Coping Skills

100

What is a coping skill?

Something that helps us manage a thought or feeling.

200

What are 3 coping skills for depression or sadness?

Socializing, exercise, hobbies, activities that we enjoy, journaling, etc.

300

Are all coping skills good?

No, sometimes we use drugs/alcohol, violence, destruction, self-harm, etc. as coping skills.

400

How do we create new coping skills?

Make them a habit. Redundancy and practice.

500

Name 3 emotions and provide a coping skill for each one. 

(All answers are correct)