CBT Facts
CBT is focused on these 3 core components of a human. Don't overthink this... it's in the name!
Thoughts, behaviors, and emotions
You assign general (often negative) traits to yourself and others.
*Daily Double*
Provide an example of a thought that demonstrates this type of distortion.
Labeling/Mislabeling
Example: "I'm a loser."
Someone receives feedback at work and starts thinking they are going to get fired.
Magnification/Catastrophizing
I saw my friends whispering to each other in the hall. They must be talking bad about me.
Jumping to Conclusions
Raise your hand if you have ever been told to _____ your thoughts... a core skill from CBT.
Re-frame
You assume you know what people are thinking without having evidence or proof of their thoughts.
Mindreading
I failed the math test, so I'm just not good at math. I'll never be able to understand math.
Overgeneralization
“I fail all the time.”
Overgeneralization
Since ACT is a hexagon, CBT would be this shape.
A triangle
You predict the future – that things will get worse or that there’s danger ahead.
Fortune Telling
I messed up yesterday, so all of this me in recovery was wasted.
All-or-Nothing Thinking
I should always look good.
Should Statement
There's no need to blow things out of proportion or engage in this (incredibly common) cognitive distortion.
Catastrophizing
You let your feelings guide your interpretation of reality.
Emotional Reasoning
I have to wear my lucky bracelets when I take a test, otherwise, I won't do well.
Magical Thinking
My friend canceled our plans for this Saturday. It must be because I did something and they don’t like me anymore.
Personalization
What kind of distortion does the following definition describe:
The tendency to unfairly blame oneself for events or situations that are largely outside of one's control, essentially taking things too personally and assuming responsibility where it isn't due, often leading to feelings of guilt and inadequacy.
Personalization
Ignoring the positives or claiming that your successes don’t matter as much as the negatives/challenges.
Discounting the Positives
I know I won’t do well on this project. I’ll probably mess up and forget everything.
Fortune Telling
I’m feeling anxious, so something bad must be about to happen.
Emotional Reasoning