Thought Distortions
All or nothing thinking
What is Black and White Thinking?
Thinking about changing a behavior.
What is Contemplation Stage?
Increases energy, decreases stress/anxiety, improves sleep, feel proud/accomplished are all benefits of this.
What is exercise?
Gardening is an example of this micro self-care practice.
What is Grounding?
"I failed a test. I'll fail the class. I won't be able to graduate. I'll never get a job. I'll be homeless and alone forever!" is an example of this type of thought distortion.
What is catastrophizing?
Looking only at the worst case scenario
What is catastrophizing?
Desired change is happening
What is Action Stage?
Two reasons setting healthy boundaries is important
The parts of a SMART goal.
What is Specific, Measurable, Attainable, Relevant (or Realistic) and Time bound.
Inaccurately comparing yourself to others and putting yourself down in the process.
What is self-defeating comparisons?
Having unrealistic expectations of perfection in one's life
What is expecting perfection?
Totally unaware a behavior change is needed
What is Precontemplation Stage?
Grounding, Energizing and Relaxing are all examples of this.
What are micro self-care practices?
These are the 3 components of self-compassion.
What are self-kindness, recognizing your own humanity and mindfulness.
Dancing and taking a quick walk in the cool air are examples of this micro self-care practice.
What is Energizing practices?
Telling others what they are thinking, feeling or going to do.
What is Fortune Telling?
Continually keeping up a behavior
Two reasons why it is good to let yourself be bored.
What is:
Increases creativity
Feel more content
Learn to be free and uninhibited
Putting yourself down instead of finding ways to improve your behavior.
What is labeling?
What is Black and White Thinking?
Discounting the good; overemphasizing the bad
What is magnification/minimization?
Gathering resources and tools for behavior change
What is Preparation Stage?
What is: No caffeine 4-6 hours before bed; use bed for only sleep related activities;
no electronics/screens 2 hours before bed; don't go to bed hungry/full
"I know you think I'm stupid and you're going to stop being my friend" is an example of this thought distortion.
What is Fortune Telling?
These are 2 examples of Relaxing Self-Care Practices.
What is: taking a nap, meditating, coloring or taking a bath/shower.