CBT
Coping Skills
Definitions
Cognitive Distortions
Random
100

CBT stands for

Cognitive behavioral therapy

100

Name 3 positive coping skills

exercise, art activities, talking to a friend, participating in leisure, and many more

100

Something that sets off an emotion

Trigger

100

I failed my math test. I am never going to graduate high school. I will have to live on the streets because I will never get a good job 

Catastrophizing 

Seeing only the worst case scenario in any situation. Often leads to indecision, anxiety, fear, worry, and panic.

100

Longest running show on TV

The Simpsons

200

Name an early warning sign someone might experience when they feel angry. 

Multiple answers - any warning signs that can be felt but not seen 

200

Name 3 negative coping skills

Self-harm, substance abuse, withdraw/isolation, fighting, bottling feelings up, and many more

200
A 10-30 second mental break
Pause button
200

It's all my mom's fault. If she had been more loving when I was younger...

Blaming

You entirely blame yourself or someone else for a situation that in reality involved many factors that was out of your (or their) control.

200

What is the chemical symbol for Chlorine?

Cl

300

The 3 points of the CBT Triangle

Actions, thoughts, feelings

300

Name a coping skill you can do without any people or tools

Deep breathing, counting, listing as many animals as you can think of, visualizing happy place, isotonics, and more

300

Definition of middle warning sign

Something you can feel and others may begin to see

300

I am supposed to be on a diet of no sugar for the month of March. My coworker offered me a donut this morning and I just couldn't say no. Since I have ruined my goal of no sugar, I might as well just give up on the diet and start over in April. 

All-or-nothing!

Involves viewing things in absolute terms. Everything is black or white, everything or nothing.

300

The process by which plants create food for themselves?

photosynthesis

400

What does SMART stand for related to setting goals?

Specific, Measurable, Attainable/Achievable, Relevant, Time-bound

400

Name a passive outdoor coping skill

Ex: Hammock, cloud watch, paint outside, sun tanning

400

An inaccurate or irrational thought that can lead to negative emotions and behaviors

Cognitive distortions

400

Ben becomes terribly upset when he notices the his tire is flat. He tells himself "Just my luck! Bad things like this are always happening to me"

Overgeneralization!

It happens when you make a rule after a single event or a series of coincidences. The words "always" or "never" frequently appear in the sentence. 

400

This country invented ice cream

China

500

The five steps of the get a grip plan for sad, mad, or worry

1. Stop

2. Zip the thought/lip/worry

3. Focus on a point/the person

4. Take a deep breath

5. Calm down and focus/listen

500

The phone number for the Suicide and Crisis Hotline

988
500

Contracting a set of muscles for about 5 seconds and releasing the tension

Isotonics

500

Chad has a crush on this girl that he sees everyday at the coffee shop on the way to work. He decides that he won't speak to her or ask her on a date because "She probably thinks I am a freak. She would never date someone like me."

Mind reading

When you think someone is going to react in a particular way, or you believe someone is thinking things that they aren't.

500

Name TWO plural nouns that do not end in the letter "S"

Example: children, fish, geese, mice