Types
The belief that things should be a certain way.
What is should statements?
"If I fail my final, my life will be over"
What is Catastrophizing ?
Inhale for 4 seconds. Hold for 7 seconds. Exhale for 8 seconds.
What is 4-7-8 breathing?
An intense fear of social interactions and the anticipation of negative judgment by others.
What is Social Anxiety?
Negative thinking patterns that aren't based on fact or reality.
What is Cognitive Distortions?
Emphasizing the negative aspects of a situation. or Down-playing the positives of a situation.
What is Magnification and Minimization?
"I should always get straight A's."
What is Should Statements?
Strategies that help us manage our stress, anxiety, etc.
What are Coping Mechanisms?
Sweating, trembling, and an increased heart rate
What is physical symptoms of anxiety?
This is another term for Cognitive Distortions.
What is thinking traps?
Seeing the worst possible outcomes of a situation.
What is catastrophizing?
"They haven't texted me back. They must be mad at me."
What is personalization?
Ideas that we have about ourselves, others, and the world.
What are core beliefs?
When someone tends not to do certain things because they feel anxious.
What is Avoidance?
Thoughts that pop-up automatically as a response to a trigger.
What are automatic thoughts?
The belief that one is responsible for events outside of their own control.
What is Personalization?
I passed my test. But it was easy so it doesn't count.
What is Minimization?
Breathing in for 4, holding for 4, and exhaling for 4.
What is Box breathing?
This influences what we think about others, what others think about us, and what we think ab ourselves.
What is Social Anxiety?
Believing you know what others are thinking.
What is Mind Reading?
Seeing things in only two categories, so they're either really good or really bad (no in-between).
What is All-or-Nothing Thinking?
Encouraging words we say to encourage and motivate ourselves along the way. (I can do this, Today will be a good day).
What are positive affirmations?
Meeting new people, group activities, starting conversation, etc.
What is triggers of Anxiety?
Our thoughts affect our feelings and actions. Our feelings affect our thoughts and actions. Our behaviors affects our thoughts and how we feel.
What is the Cognitive Triangle?