CBT Model
This Part of the CBT Model triangle refers to what happens in your mind, like beliefs or ideas.
What are Thoughts?
This distortion involves seeing things as all good or all bad.
What is All-or-Nothing Thinking?
This coping skill involves taking slow, deep breaths to calm your body.
What is deep breathing?
This question helps you check if a thought is true: “What is the ______ for and against this thought?”
What is evidence (or facts)?
This strategy involves gradually facing fears instead of avoiding them.
What is exposure?
In CBT, this comes after thoughts, and includes feelings like sadness or anxiety.
What are emotions?
This distortion happens when you expect the worst possible outcome.
What is catastrophizing?
This skill helps you stay in the present moment, often using your senses.
What is mindfulness?
This step involves asking if your thought is realistic.
What is evaluating the thought (challenging the thought)?
This involves scheduling enjoyable or meaningful activities.
What is behavioral activation?
This part of CBT Model includes actions you take, like avoiding or confronting something, or doing nothing.
What are behaviors?
This is when you assume you know what others are thinking about you.
What is Mind Reading?
This involves replacing a negative thought with a more balanced one.
What is reframing (or positive self-talk)?
This involves coming up with a more balanced or helpful thought.
What is replacing the thought?
This means breaking a big task into smaller, manageable steps.
What is task brakedown or chunking?
True or False: In CBT, thoughts, emotions and behaviors are connected.
What is True?
This distortion involves blaming yourself for things outside your control.
What is Personalization?
This coping skill includes activities like exercise, hobbies, or talking to friends.
What is healthy distraction (or self-care)?
This question helps you gain perspective: “What would I tell a ______?”
This involves rewarding yourself after completing a task.
What is reinforcement?
This is the CBT idea that changing your thoughts can help change your feelings.
What is Cognitive Restructuring?
This is when you focus only on the negative and ignore the positive.
What is Mental Filtering?
This skill involves writing down your thoughts and feelings.
What is journaling?
This step involves noticing the thought before trying to change it.
What is identifying the thought?
This strategy helps reduce avoidance by planning actions ahead of time.
What is action planning?