CBT
The Primary goal of CBT
What is "Helping people reduce symptoms of anxiety and by changing thought patterns"?
"I want to run more"
Not smart.
SMART: I will increase my running distance to 3 miles within the next 8 weeks by running 3 times a week.
CBT teaches that it is not necessarily the situation that causes the distress, but....
What is: "....the individual's interpretation or view of the situation that leads to this"?
Automatic thought: "Peter didn't smile at me - I must have offended him"
What is "It's true he didn't smile at me - but I have no good reason to believe he is offended by me"?
Confusing a thought with a fact
"I am a bad person for feeling angry and jealous"
What is:" Feeling emotions like anger and jealousy is human. what matters is how i respond (Not react) to them and learn from them"?
Cognitive restructuring or reframing is......
WHAT is:" a common CBT technique that involves identifying negative thoughts and replacing them with more balanced or positives alternatives"?
I am going to save more money each week for a vacation some time.
What is: Not smart.
SMART: I am going to save $5000 for a vacation by setting aside $500 each month starting on Jan 1st 2026 for the ten months
NATs - Negative Automatic Thoughts
What are : "Unhelpful thoughts that pop into our minds without any effort"
"I cannot handle this situation!"
What is "This is difficult but I have managed to handle difficult situations before and I can find ways to cope with this too"??
"Im a failure because I did not stick to my plan"
What is: "Adjusting my plan showed flexibility and resilience. Each setback is a chance to reassess and try something new"?
This skill involves recognizing the impact of our thoughts on our feelings and behaviors
What is: "Self-monitoring or building self-awareness"?
I would like to spend 30 minutes with a friend 2 times a week and achieve this in 2 months
SMART
Coping mechanisms such as avoiding the situation, or doing something differently to control my anxiety....
What is: "...may lower anxiety in the short term , but can actually maintain and reinforce it in the long term"?
Bonus: Breaking this vicious cycle may cause an increase in anxiety to begin with but ultimately help reduce it.
"I'm always anxious in social situations. I just never fit it"
What is "Feeling anxious is common. I can take a skill I have learned to feel more comfortable, especially over time. Fitting in comes from being authentic"?
"I am a burden to others."
What is: "Everyone needs help sometimes. seeking support shows strength, not weakness"?
The CBT triangle
What is: "A model that emphasizes the relationship between thoughts, feelings, and actions/behaviors."
OR: What is: "A model that illustrates how distorted thinking can lead to emotional distress"?
I want to read more books this year
What is "Not smart"?
SMART: I will read12 books this year, average one a month, by setting aside 30 minutes every evening for reading
CBT teaches us that "our thoughts can be like a bad roommate: Loud, annoying, and convinced that know better than you about everything".
This metaphor describes....
What is: "Negative thoughts in CBT
I did that really badly. I might as well give up.
What is "The fact is that I didn't do as well as I wanted. If I expect to do everything 100% I will never be satisfied"?
"I cannot stop thinking about how I let them down!"
What is "I CAN stop thinking about this; and I am responding now as well as I can at this time"?
A Potential Problem such as "I only know that I would like to feel different" may have a solution that looks like this:
What is: "Think about what you would do differently if you felt like that?"
I want to volunteer more this year
What is "Not smart"?
SMART: I will volunteer at the Ruby's Pantry for 4 hours every month and reach my goal of 48 hours by November 2026
S.M.A.R.T goals are....
What is: "...Specific; Measurable; Achievable; Relevant; Time-limited"?
"I cannot trust anyone because I have been betrayed before"
What is: "Past betrayals have hurt me buut not everyone is untrustworthy. I can learn to discern who deserves my trust"?
I will never overcome my past. It is too painful"
What is: "While my past has shaped me, it doesn't define my future. I have the power to create new experience and healing"?