Cognitive Distortions
What are cognitive distortions?
irrational thoughts that can influence your emotions - Often subtle and difficult to recognize - Can provoke and trigger symptoms of depression
Which of these is considered a form of accessing your higher self?
A) Volunteering
B) Taking a cold shower
C) Brushing your hair
D) Popping balloons
A) Volunteering
Definition: Things that bring value and perspective in your life
What are defense mechanisms?
Serve as a protective purpose to decrease anxiety
What are examples of stressors?
Job - Family - School - Finances - Medication - Negative thoughts - Social Events
What is an example of self-care?
Exercise - Sleep - Journal - Get a massage - Get your nails done - Read
What is the cognitive distortion "all-or-nothing thinking"?
Thinking in black and white - Not leaving room for any grey area - Thinking in absolutes ("always" / "never" / "every")
Ex. "You are either a success or a failure"
What is the definition of "grounding" coping skills?
Ways that you can ground yourself in the present to keep your mind focused - Centering yourself
How is the coping mechanism "denial" defined?
Attempting to ignore unacceptable realities by refusing to acknowledge them
What are examples of triggers?
Trauma - Stress - Relationships - Drugs/Alcohol - Situations out of your control - Death - Health challenges - Conflict - Confrontation - Yelling
What is an example of a positive affirmation?
I am capable - I will be successful - I am kind - I am worthy - I am confident - Today will be a good day
What is an example of "catastrophizing"?
A) "If I fail this test, then I will never graduate and I will be a failure"
B) "I should be working harder"
C) "My performance can either be good or bad"
A) If I fail this test, then I will never graduate and I will be a failure
Definition: Seeing only the worst possible outcomes of a situation
What is an example of "emotional release" coping skills?
Screaming into a pillow - exercise - boxing - dancing - Letting yourself cry
How is the defense mechanism "minimization" defined?
Not acknowledging the significance of one's behavior
How do you define the "peak" of the anxiety bellcurve?
Physical & emotional symptoms that have reached maximum intensity
What is the 5-4-3-2-1 coping skill?
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
What is the cognitive distortion "fortune telling"?
Expecting a situation to turn out negatively without any evidence supporting it - Predicting the future
Ex. "I am not going to get the job"
What is an example of "thought challenge" coping skills?
Identifying your cognitive distortions - Journaling - Positive affirmations - Thinking about the advice you would give a friend
What is an example of the defense mechanism "projection"?
A) A high school student too small to play football becomes the star long distance runner for the track team
B) A mother is told her child must repeat a grade in school, so she blames it on the teachers poor instruction
C) A student nurse imitates the nurturing behavior she observes one if her instructors using with clients
B) A mother is told her child must repeat a grade in school, so she blames it on the teachers poor instruction
What are three symptoms you might feel during "peak" anxiety?
Anger - Rage - Racing heart - Stomach pain - Shallow breathing - Muscle tension - Irritable- Sweating - Shaking - Panic attack - Dizzy
What does the "S" in SMART goals stand for?
Specific
What is the cognitive distortion "magical thinking"?
The belief that acts will influence unrelated situations - Thinking that our thoughts and actions influence situations out of our control
Ex. "I am a good person, so bad things shouldn't happen to me"
What are the six types of coping skills that we have covered?
A) Reactive, Distraction, Proactive, Emotional Regulation, Self Care, Affirmations
B) Grounding, Emotional Release, Self Soothing, Mindfulness, Opposite Action, Problem Focused
C) Distraction, Grounding, Emotional Release, Self Love, Thought Challenge, Access Your Higher Self
C) Distraction, Grounding, Emotional Release, Self Love, Thought Challenge, Access Your Higher Self
What is the definition of the defense mechanism "identification"?
An attempt to manage anxiety by imitating the behavior of someone feared or respected
Why is the anxiety bell curve important?
It helps you know and understand how it feels and what to be aware of when you are managing your symptoms of anxiety
What are core beliefs and what is an example?
Definition: A person's most central ideas about themselves, others, and the world
Example: I am weak - No one likes me - The world is dangerous - People cannot be trusted