Automatic Thoughts and Thinking Traps
True or False: We have the ability to change our thought patterns
True. We have the ability to change our thought patterns by identifying them and implementing strategies
List the Three C's
Catch it, Check it, Change it
What is avoidance?
Avoidance is the act of staying away from or not doing something because we don't like it or are afraid of it
A good exposure activity is: safe or unsafe?
Safe
True or False: Automatic thoughts are always negative
False. Automatic thoughts can be positive, negative, or even neutral
What does Check it mean in the Three C's?
Stop and reflect on what you're thinking
Why can avoidance be bad?
While it can provide short-term relief to anxiety, we can convince ourselves over time that we can't cope with difficult situations without it which is untrue
Generally speaking, you should be able to do each exposure activity at least _ times
4. The idea is that it should be repeatable
List any two thinking traps
*Review CBT board*
Why is challenging our unhelpful thoughts important?
Can reduce anxiety and change thinking to be more realistic/helpful
What is exposure?
Exposure is facing a specific situation you fear instead of avoiding it
True or False: Walking a dog is an example of a good exposure activity
False: Too vague. It needs to be more specific. Ex.: "I will walk my dog for 30 minutes in my neighbourhood"
Allen got 92% but he thought he was a failure because he didn't get 100%. What thinking trap is this?
All-or-nothing thinking
I might not get an A, but maybe I'll do okay
Describe the cycle of avoidance
1. You face a difficult situation
2. Instead, you avoid it
3.You experience big relief
4. Now you believe you couldn't have handled it if you stayed in the original situation (Hint: you probably could have!)
True or False: "Be approached by a stranger" is an example of a good exposure activity
False. Not in your control/dependent on external factors
Sally thinks some people don't like her even though she doesn't know for sure. One time she decided to not to talk to a new girl at school because she was worried the girl would be mean and not want to be friends. What thinking trap is this?
Fortune telling/mind reading
When is the best time to complete a thought record when you have an unhelpful thought?
Ideally as soon as possible. Don't worry if you cannot right away but if you complete it later try to remember the details incident as vividly as you can.
What is the main difference between the different levels of a fear ladder?
The hierarchy/range of intensity of each activity. You can start by doing "easier" activities that gradually lead to more challenging ones
True or False: Your anxiety remains the same throughout an exposure
False. It should increase a i