Thought Traps
This is the distortion where you assume the worst will happen, even with no evidence.
What is catastrophizing?
The CBT technique used to challenge and replace negative thoughts
What is thought challenging?
A small action taken to test a belief is called this
What is a behavioral experiment?
The Body's stress response. Examples include racing heart, rapid breathing, sweating.
What is the fight-or-flight response?
The “B” in CBT stands for this.
What is behavior?
You think in extremes like "always" or "never."
What is all-or-nothing thinking?
Changing how you perceive or think about a situation to alter your emotional response or approach. It can be used to challenge negative thoughts, shift perspectives, and find solutions.
What is a reframe?
Gradually facing feared situations.
What is exposure?
An event or circumstance that is the cause of a particular action, process, or situation.
What are triggers?
Personal interpretations of facts, which may differ from person to person.
What are opinions?
You dismiss the positives and only focus on the negative parts of a situation.
What is mental filtering?
Name one way to find evidence against a negative thought.
What is asking for past experiences or observable facts?
Compare what you *thought* would happen vs. what *did*.
What is a prediction vs. outcome exercise?
Deep breathing, mindfulness, and progressive muscle relaxation are examples of this.
What are relaxation techniques?
A person's most central ideas about themselves, others, and the world. These beliefs act like a lens through which every situation and life experience is seen.
What are core beliefs?
You think you know what others are thinking and assume they’re judging you.
What is mind reading?
A tool to break down situations and thoughts. Tracks the event, thought, feeling, and behavior.
What is using a CBT thought record?
Doing positive activities to improve mood.
What is behavioral activation?
Physical symptoms like a racing heart or sweating may mimic this mental health issue.
What is a panic attack?
These are verifiable statements.
What are facts?
You blame yourself for things out of your control.
What is personalization?
The cognitive triangle connects these three components.
What are thoughts, feelings, and behaviors?
This technique tracks how mood changes when engaging in different activities.
What is an activity diary or behavioral activation log?
Labeling and accepting your emotion without judgment is part of this mindfulness-based approach.
What is emotional awareness, acceptance, or validation?
Irrational thoughts that shape how you see the world, how you feel, and how you act. It's normal to have these thoughts occasionally but they can be harmful when frequent or extreme.
What are cognitive distortions?