Give an Example
Give an example of how you would explain to definition of "Labeling" to someone
Labeling is an extreme form of overgeneralization where instead of describing your negative error, you attach a label to yourself based on this error.
I should've done way better on that exam. I'm supposed to be smarter than this. I bet everyone else made a perfect score.
Judging
What are the 3 parts of the CBT triangle?
Thoughts
Feelings
Behaviors
If my friend doesn't come to school today, I'm not going to class. There's no point.
Black or White Thinking
Give an example of Mindreading
Thinking "they probably think my new glasses are so lame" after walking into a room of people.
Give an example of your favorite dance move at the moment.
*does the dougie*
I only won the prize because I got lucky. It doesn't really count. If more people participated, I definitely wouldn't have won.
Discounting the Positive
What is this?
Irrational or inaccurate thoughts that stem from errors in out thought process.
Cognitive Distortions
I was late today and one day last week. I'm NEVER on time :(
Overgeneralization
Give an example of how you could reframe the thought:
"I've been here for a week, but I haven't made any friends yet. I'm such a loser."
I don't like that I haven't made any close relationships yet. I've only been here for a week, and I meet someone new everyday. I'm sure I'll make friends soon.
Give an example of how you could reframe this distortion:
This is too difficult for me. I might as well just give up now and not try at all.
This is probably gonna be hard for me. I'm still going to try my best and do what I can.
Even though most people in the class were sick, it's all my fault that the new girl caught the virus. We sit at the same table.
Self-Blaming
True or False:
Our thoughts affect our feeling, but not our behaviors
False.
Our thoughts, feelings, and behaviors all influence one another.
I am so tired that I can't move a muscle. There's no way I can get out of bed.
Exaggerating
Give and example of Judging
"I should have my discharge date by now. Everyone else is getting theirs"
Give an example of Feelings are Facts
I'm feeling a little scared to go and hang out with my new friends this weekend. This means I should just stay home and try again another time.
It's supposed to rain today. What if the rain turns into a hurricane, and my house gets destroyed, and our car gets swept away, and we no longer have a place to live, and nobody wants to help us out, and I lose all my friends, and I'm too sad to go to school, and I never graduate, and I never get to become a doctor, and I hate my life?
Catastrophizing
True or False.
Awareness is the first and key step to challenging thoughts that may be holding us back in different aspects of life.
True.
If I walk through this alley, I'm gonna get mugged and robbed by somebody. I just know it.
Overestimating the Threat
Choose a friend, and act out an example of Discounting the Positive
Friend 1: "OMG, your hair looks so cool. I love your haircut!"
Friend 2: "Thanks!"
*to themself* "that doesn't mean anything. They're just being nice so I don't feel bad about my hair."
Give an example of the way you would explain the definition of Catastrophizing to someone.
Catastrophizing is a pattern of thinking that includes expecting disaster to strike no matter what.
It's my sister's fault I was late. She should've woken me up from my nap.
Blaming
What are 2 methods we can use to challenge our cognitive distortions and reframe our unhelpful thoughts.
Questioning and Examining the Evidence
Today you got an A on a test, made a new friend, tripped in front of the class, did a fun activity in art, and made the debate team.
Your thoughts: "I can't believe I tripped in front of everyone. I'm so embarrassed, and I can't wait for this day to be over. It's been terrible.
Mental Filtering
Give an example of how you could reframe the thought distortion:
"I'm feeling nervous about presenting my project in front of the class. This means it's not a good idea, and I shouldn't do it. I'll just take the F for this assignment."
"I'm feeling nervous about presenting my project in front of the class. Even though it's a little scary for me, I have been practicing and preparing, so I know I can do it."