Show:
DISTORTED THINKING
SELF-DEFEATING BELIEFS
METHODS FOR MODIFYING NTs
TOOLS
RANDOM
100
You look at things in absolute, black and white categories
What is all or nothing thinking
100
People or things should always be the way I expect them to be.
What is entitlement?
100
Substitute a more positive and realistic thought
What is the Straightforward Approach?
100
A writing tool that can help you to identify and overcome painful emotions such as loneliness, depression, anger, worry, fear, etc. There are three steps: 1 - describe the event 2 - Record your negative feelings 3 - Use the Triple Column technique
What is Daily Mood Log?
100
You insist that you are entirely right and the other person is entirely wrong. You feel convinced that truth and justice are on your side.
What is unhealthy and destructive anger?
200
You view a negative event as a never ending pattern of defeat
What is overgeneralization
200
I should always feel happy, confident, and in control of my emotions
What is emotional perfectionism?
200
Draw a vertical arrow under your negative thought and ask why it would be upsetting if it were true. WHY WHY WHY
What is the vertical arrow technique?
200
A questionairre that inquires about your anxiety level
What is the Burns Anxiety Inventory?
200
Your negative feelings are an appropriate reaction to an upsetting event.
What is healthy sadness?
300
You dwell on the negatives and ignore the positives
What is mental filter
300
My worthwhileness depends on my achievements (or my intelligence or status or attractiveness)
What is fear of failure?
300
Instead of defending yourself against your own self criticisms find truth in them and accept them.
What is the Acceptance Paradox?
300
A tool that measures depression
What is the Burns Depression checklist?
300
A bear is chasing you.
What is healthy fear?
400
You reason from how you feel: "I feel like an idiot, so I must be one!"
What is emotional reasoning
400
I need everybody's approval to be worthwhile
What is fear of disapproval or criticism?
400
Instead of ASSUMING that a negative thought is true, examine the actual evidence for it.
What is Examining the Evidence technique?
400
A tool that lists the advantages and disadvantages of a specific behavior
What is the Behavior Cost Benefit Analysis?
400
A kitten is chasing you but you perceive it as though a bear is chasing you.
What is neurotic anxiety?
500
You blow things way out of proportion or you shrink their importance.
What is magnification or minimization?
500
I must never fail or make a mistake.
What is performance perfectionism?
500
List the advantages and disadvantages of a negative feeling, thought, belief, or behavior.
What is the COST BENEFIT ANALYSIS?
500
A tool to determine predicted satisfaction compared to actual satisfaction. This tool encourages a person to schedule activities that are both desirable and challenging.
What is the pleasure predicting sheet?
500
When our distorted thoughts become pervasive and all consuming and begin to damage our self esteem.
What are unhealthy feelings?