CBT Basics
What does CBT stand for?
Cognitive Behavioural Therapy
If I think "Nobody likes me", I might feel this emotion.
Sadness, loneliness, or rejection.
Thinking in extremes like "always" or "never" is called ________________.
All-or-nothing thinking.
What is the first step in challenging a negative thought?
Noticing or identifying the thought.
Name one healthy coping skill for stress.
Exercise, journalling, talking to someone, mindfulness, meditation, box breathing, etc.
CBT teaches us that our thoughts, feelings, and behaviours are all __________.
Connected or interconnected.
If I feel anxious, I might do this behaviour.
Avoid the situation, isolate myself, leave, or not try.
Assuming you know what someone else is thinking is called __________.
Mind reading.
When challenging a thought, we ask: "What is the _________ for and against this thought?"
Evidence.
Grounding exercises help bring your focus to the ________ moment.
Present.
In CBT, we look at changing unhelpful thinking patterns to improve our ______ and/or our _______.
Emotions and/or behaviours.
Name one physical symptom of anxiety.
Racing heart, sweating, shaking, fast breathing, nausea, stomach upset, and/or tremors.
Expecting the worst possible outcome is called __________.
Catastrophizing.
True or False: If a thought feels true, it must be true.
False - feelings are not facts!
True or False: Avoiding stressful situations usually makes anxiety smaller over time.
False - avoidance often keeps anxiety strong.
Is CBT usually focused on the past OR the present?
The present.
Thoughts that pop into our minds quickly are called ______________.
Automatic thoughts.
Ignoring the positives and focusing only on the negative is called__________.
Mental filtering.
True or False: Automatic thoughts are always accurate.
False.
True or False: Deep breathing can slow down your heart rate.
True.
True or False: CBT says situations directly cause our feelings.
False - our thoughts about the situation influence our feelings.
In CBT, behaviours can either make problems better or ________.
Worse.
Believing something is true just because you feel it strongly is called ____________.
Emotional reasoning.
True or False: The goal is to eliminate all negative thoughts.
False - CBT focuses on balanced and realistic thinking, not forced positivity.
True or false: All coping skills work the same for everyone.
False.