Values & CBT Basics
Values are best described as this.
What are what matters most to us and guides our choices?
Distress tolerance is about learning how to do this when emotions are intense.
What is get through the moment without making it worse?
Traffic, long lines, or tech glitches are examples of this.
What are small inconveniences?
Boundaries are best described as this.
What are limits or guards that protect our well-being?
This Disney movie features a snow queen with ice powers.
What is Frozen?
In CBT, this comes first and influences feelings and behaviors.
What are thoughts?
Improving distress focuses more on this than changing feelings.
What are behaviors?
The goal of focusing on the big picture is to help us respond with this.
What is patience, flexibility, within our values, with wisdom, etc?
A boundary is about controlling _____ , not other people.
What is our own behavior?
“Just keep swimming” comes from this movie.
What is Finding Nemo?
When our behaviors line up with our values, we often feel this.
What is more peace, purpose, or consistency?
Doing the opposite of an urge when it’s not helpful is called this.
What is opposite action?
Looking at the vastness of the universe helps our problems feel this.
What is smaller or more manageable?
Saying “no” without over-explaining is an example of this type of boundary.
What is a healthy boundary?
This lion learns about responsibility, loss, and identity.
What is The Lion King?
This happens when our actions don’t match our values.
What is discomfort, guilt, or internal conflict?
Name one common way people try to escape distress.
Avoidance, substance use, shutting down, over-sleeping, reassurance seeking, numbing, etc.
This quality helps us stay open to growth and support.
What is humility?
This often happens when boundaries are weak or unclear.
What is resentment or burnout?
This movie teaches that emotions all have a purpose.
What is Inside Out?
Changing behavior becomes easier when we connect it to this.
What is our "why," deeper values, or purpose.
These activities make distress more tolerable, not magically gone.
What are distress-improving or coping activities?
Big-picture goal setting focuses on this instead of perfection.
What is long-term meaning, values, or goals?
This is often the hardest part of setting boundaries.
What is tolerating discomfort, guilt, or others’ reactions?
This Disney character learns to follow her calling instead of fear.
What is Moana?