Types 1
Types 2
Examples 1
Reframing practice
Potpourri
100
This is when we see things in black and white categories. There is no grey area.
What is All-or-Nothing Thinking
100
This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
What is Labeling
100
She broke up with me last night. Now I'll never meet anyone.
What is All-or-Nothing Thinking OR What is Overgeneralization
100
"I will never be happy"
Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
100

What kind of DBT skill is ABC Please?

Emotional regulation

200
This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," "everybody".
What is Overgeneralization
200
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
What is Fortune Telling
200
She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading
200
I should give my friend money because he asked me for it.
Examples: "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."
200

What does the S in SMART Goals stand for? Why is it important?

Specific! If our goals are not specific, it will be harder to know what steps are necessary to accomplish it. Being specific with who is needed, what exactly the goal is, where the tasks will take place and why it is important help us get started and track our progress.

300
This happens when we blow a negative event out of proportion.
What is Magnification or Catastrophizing
300
This is when we see ourselves as the cause of negative events that we are not responsible for.
What is Personalization
300
She is moving to a new apartment because she does not like having me as a neighbor.
What is personalization
300
He didn't say Hi to me this morning so he must be mad at me for something I did.
"There are many reasons why he did not say Hi to me. It's probably not personal." "I will check in with him later and make sure everything is ok"
300

What does building mastery mean?

Doing something that helps you feel confident, capable and in control. Increase feelings of accomplishment!

400
This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.
What is Mind Reading
400
This is when we look at our strengths and trivialize them.
What is Minimization
400
I know she complimented me on my new outfit but she was just being nice.
What is Disqualifying the Positive OR What is Minimization
400
I know I am going to have a panic attack when I go the party tomorrow so I should just cancel my plans now.
"I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But I should at least give it a try." "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."
400

What are the three topics that interact within CBT?

Thoughts, feelings and behaviors

500
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter
500
This is an extreme example of turning positive events into negative ones.
What is Disqualifying the Positive
500
I am mentally ill and cannot contribute anything to anyone.
What is Labeling. Reframe! I am living with a mental illness and I have a lot to offer to this world! Mental illness does not define who I am as a person!
500
I have had a headache for two days. I must have a brain tumor.
"Headaches are common and happen occasionally. There is no need to worry." "If my headache doesn't go away in a day I will make an appointment with my PCP to check it out." "I am under a lot of stress and my body is probably telling me I need to take it easy."
500

What are the three methods of thought challenging we talked about this week?

Abstract to concrete, alternate explanations, designing an experiment

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