Thinking Errors
What are thinking errors/ cognitive distortions?
When your brain tells a story that feels true but isn't fully accurate
Function 1: Prepare for action
Intrapersonal
Fight, Flee, Freeze
Built in survival tools
fast information signals/systems
action motivators
social communication signals
They are not "good" or "bad"
What are emotions?
Purpose: To reduce unnecessary emotional intensity by checking whether your interpretation fits the situation
What is: Checking the Facts?
Turning one mistake into a whole identity
ex. I messed up so I am stupid
What is Negative labeling
Function 2:____?
Help us decide what to approach
or what to avoid
Guide Behavior & Decisions
Emotions act as internal signals
What/why Emotions Feel "Too Big"
Chronic stress
trauma history
lack of positive exoeriences
sleep/health issues
shame about emotions
Purpose: Change your emotion by changing your behavior
What is Opposite Action?
Assuming you know what others think.
Ex. They looked at me weird. They must think I am annoying.
Function 3: _____?
Facial expressions, tone and bondy language
builds connection, empathy and social order
Communicate with Others
Helps others understand our needs
A metaphor for your overall emotional reserves. The amount of energy, resilience, and capacity you have available to handle stress, challenges, and big feelings
What is an Emotional Bank Account
This is a skill often paired with the ABC Skill (Build emotional resilience)
It is used to reduce emotional vulnerability
What is the PLEASE SKILL?
This skill keeps your emotional system stable.
Making something small feel huge or life-ending
ex. If I can't go out tonight my whole weekend is ruined.
What is catastrophizing
Function 4: Provide Information
Intrapersonal vs Interpersonal
Interpersonal: Alert us to problems and signals unmet needs
Interpersonal: Helps us read other's emotions and guide how we respond in relationships
This emotion is commonly known as a defense mechanism and hides other emotions
____ Iceberg
What is Anger
Creating space between you and your thoughts so they don't control your emotions.
What is thought defusion?
If I feel it, it must be true,
Ex. I feel guilty so I must have done something wrong.
What is emotional reasoning.
Function 5: ____?
Can sharpen or disrupt focus
makes moral judgement and decision making more emotional than logical
direct mental resources towards what matters most
Influence Cognition
Determines what is most worth paying attention to
This cbt cycle, often portrayed as a triangle, explains how each piece impacts the next. Because each are linked, changing one point can change the entire cycle. What are the three components of the cycle.
Thoughts, feelings, actions
Thoughts become feelings which become actions
feelings become thoughts which become actions
Use this when you can expect upcoming distress
What is a Cope Ahead Plan