Name the Distortion
Allowing your feelings to guide your interpretation of reality.
What is emotional reasoning?
Give an example of a "should" statement.
I should be able to handle this on my own.
I should not have made that mistake.
I feel sad, therefore I must have depression.
What is emotional reasoning?
Name three healthy coping skills.
Any adaptive coping techniques, responses, actions.
They didn't say hi to me this morning. They must be mad at me for something I did.
There could be many reasons why they did not say hi to me. It's probably not personal?
I will check in with them later and make sure everything is ok?
Blowing a negative event out of proportion.
What is magnification? OR What is catastrophizing?
Give me an example of labeling.
I should have known that answer, I'm so dumb.
You are so annoying.
She did not say anything about my new haircut. She must think it is ugly!
What is Jumping to Conclusions? OR What is Mind Reading?
TF-CBT teaches us to challenge these three areas.
(Hint: Triangle)
What are thoughts, feelings, and actions?
I have had a headache for two days. I must have a brain tumor.
Headaches are common and happen occasionally. If my headache doesn't go away in a day or two I will make an appointment with my doctor to check it out.
I am under a lot of stress and my body might be telling me I need to take it easy.
Seeing ourselves as the cause of negative events that we are not responsible for.
What is personalization?
Give an example of an "Emotional Reasoning" statement.
I feel like nothing will ever change, so this situation must be hopeless.
This feels good, so it must be okay to do.
I can't believe they sided with him again. They never see things my way.
What is All-or-Nothing Thinking? OR What is overgeneralization?
This technique involves you breathing in, holding it, and letting it out fully.
What is deep breathing? OR What is focused breathing?
I should give my friend money because he asked me for it.
I wish I could loan him money, but I cannot afford it."
I want to give my friend money because it makes me feel good and I have enough to spare.
Picking out one negative detail in a situation and dwelling on it exclusively.
What is Mental Filtering?
Give an example of "mind reading."
I didn't get an invite to the party. They must think I'm a loser.
They probably think I'm weird.
He is frequently late to work, he is so irresponsible.
What is Labeling?
Name three unhealthy coping skills.
Any maladaptive responses/behaviors.
You make me so mad.
I feel angry right now, but I can calm down and then figure out what I am going to do.
Viewing a single negative event as a part of a never-ending streak of failure.
What is overgeneralization?
Give an example of "discounting the positive."
I only got an A in that test, because I got lucky.
She only said that to make me feel better.
I know she complimented me on my new outfit, but she was just being nice.
What is Disqualifying the Positive?
This technique has you tense up your muscles and then let them go
What is Progressive Muscle Relaxation?
I know I am going to have a panic attack if I go to the party, so I should just say no.
I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But maybe I can at least give it a try.
I have been to these types of parties before, and I did not have a panic attack. I will probably be fine.