CBT basics

Thoughts

100

Thought or Feeling: "I am useless." 

Thought

200

What is "stinking thinking"

Untrue statements, negative thoughts, thoughts that make us feel worse

300

Why do words of affirmation help us?

It helps us see the good/positive and helps us improve our mood.

400

What is "all or nothing" thinking

Involves using absolute terms, such as never or ever. This type of faulty thinking can also include an inability to see the alternatives in a situation or solutions to a problem.

500

Change this thought: "I am going to be stuck her forever" 

"I can't take small steps towards my discharge."

Feelings

100

Name 2 emotions

Sad, happy, excited, angry, hopeful, calm, depressed, silly

200

Thought or Feeling? "I'm such an idiot." 

Thought

300

What are 3 things that make you feel happy?

**Responses will vary

400

What are other feelings we have with anger?

Sadness, rage, depression, hopefulness, shame

500

When can emotions become damaging or destructive? 

Emotions are good! We all feel things. Emotions can become destructive when we don't manage them appropriately or when we ignore them.

Behaviors

100

What is a behavior?

An action we take.

200

Who is in control of your behaviors?

YOURSELF!!!

300

What is 1 behavior that would help with anxiety management? 

Deep breathing, listening to music, meditation, exercise, mindfulness.

400

Provide an example of how to replace the negative behavior with a more productive behavior: "When I am angry, I punch the wall." 

Other behaviors that release tension: Progressive Muscle Relaxation, deep breathing, exercise.

500

What are some important things to remember when creating a new behavior

Repetition, goal setting, allowing yourself time to create the new behavior, consistency, commitment

CBT Basics

100

What are the 3 basic components of CBT?

Thoughts, Feelings and Behaviors.

200

Thought or feeling: "I am so embarrassed." 

Feeling

300

What is 1 thought distortion? 

Filtering, all or nothing thinking (also known as black or white), overgeneralization, jumping to conclusions, catastrophizing

400

Change this thought: "I made a mistake so no one loves me now." 

"We all make mistakes." "People generally are forgiving if I work on my mistake." 

500

What does "mind over mood mean?" 

Our minds are powerful. Shifting our thoughts can help us improve our mood.

Coping Skills

100

Why do we talk about coping skills so much here?!

They are the skills that help YOU. They help manage intense feelings and behaviors.

200

What are 3 of your coping skills?

**Answers may vary

300

Are all coping skills good?

No-- Unproductive coping skills can be using drugs/alcohol, self-harming behavior, overs/unders, addictions.

400

What are 3 coping skills for dealing with voices?

Music, distraction, art, spending time outside, mindfulness, relaxation, talking with friends

500

What are coping skills that help you and what are some that don't?

Everyone is different, therefore our coping will be different. Somethings that work for someone else might not be that helpful for you (and that's okay!)