Thoughts & Feelings
What are cognitive distortions
Irrational or exaggerated thought pattern
What is a core belief?
A basic assumption about our value, belonging, and how we expect to be treated
What is perfectionism?
Putting pressure on yourself to meet high standards, despite high cost of doing so, then judging yourself based on whether or not you can reach them.
What is the difference between self-esteem and self-criticism?
Self esteem= what you think, feel and believe about yourself
Self-Criticism= judging yourself negatively and become more critical of self
What does CBT stand for and what is the overall focus of it?
Cognitive Behavioral Therapy... change behavior by identifying negative & distorted thinking patterns (thoughts)
What type of cognitive distortion is this:
"If I don't get an 'A' on this test, then I am going to do horribly in this class and never go to college and end up working at Walmart for the rest of my life"
Catastrophizing
Name 2 common negative core beliefs...
Some examples:
shame, failure, mistrust, social isolation, abandonment, perfectionism, control, low self control, entitlement, unforgiving, vulnerability, enmeshment, incompetence.
Identify the perfectionism behavior in this high standard statement:
" The kitchen must be spotless and hygenic"
What are negative core beliefs and how does it impact those with negative self esteem?
Neg. core beliefs are neg. thoughts & assumptions we hold about ourselves, others & the world around us
They may act in unhelpful ways such as: avoidance, escape when things get too hard, use safety bx to get through a situation
What are thought diaries typically used for?
Documentation tool for monitoring feeling of... anxiety, hurt, fear, anger, sadness, shame...
What are automatic thoughts? What are 3 kinds of automatic thoughts?
1. Thoughts that are automatic and "pop up" with conscious
2. Positive, negative, neutral
What is an alternative rule/assumption that is more balanced from " I must do whatever it takes to stay thing, or else I will never have ay friends"
"It's important to maintain a healthy lifestyle and be a healthy weight. I can still look good and enjoy wearing nice clothes and my friends will still like me"...
Name 3 types of perfectionism behaviors...
Some examples:
decision making, seek reassurance, excessive organize, procrastinate, trying to change others, not knowing when to stop, correcting, checking, giving up, not delegating, slowness, avoidance.
What is low self-esteem and how does it develop?
Having negative overall opinion of self as a person
Frequent criticism, not fitting in with others, bullying, your family's place in society, absence of positivity
Name 1 cognitive distortion and give an example of it
-All or nothing: " If I don't get an 'A' then I failed"
What are the 5 steps in a thought diary?
1. Identify the situation
2. Identify thoughts
3. Identify cognitive distortion
4. Challenge cognitive distortion
5. Replace thoughts with balanced thoughts
What are the 2 ways people with EDs use to cope with the feelings negative core beliefs cause?
1. compensation- ex. someone may restrict to avoid feeling guilty when they eat, or try to lose weight in order to feel like less of a failure
2. avoidance- ex. someone may binge to numb the feeling of failure from a bad work review
What is "good" about being a perfectionist and what is "bad"?
Good= put a lot of effort and challenge self to be better
Bad= often aim higher than can reach and can lead to self "not being good enough"
What are 2 ways to improve self-esteem? What are 2 tools you can utilize to do this?
2 Ways to improve self esteem- challenge negative thoughts & notice positive things about self & act as if you believe them
2 tools you can use: positive you journal, positive self talk, positive qualities record...
What are 3 effects of ED behaviors?
1. Nutritional deprivation/ physical hunger
2. Thinking of food/eating
3. Broken rules/ emotional upset
What are the 6 different techniques to challenge cognitive distortions?
1. examine the evidence
2. survey method
3. experimental method
4. Anti-double standard
5. Thinking in shades of gray
6. Look for alternative possibilities
What are the 4 parts to the chart used to describe how rules & assumptions become actions?
Negative life experience --> neg. core belief--> unhelpful rules & assumptions--> unhelpful behaviors-->neg. core belief
1. Pick a specific goal bx to change
2. break down the goal into smaller steps
3. complete each step, one at a time, beginning with least difficult to most difficult
4. Complete a step repeatedly, to make sure you are comfortable with it before moving on to another.
Name 3 positive qualities about yourself and provide evidence for each
POSITIVITY ONLY ZONE
What is the difference between CBT & DBT?
CBT: focuses on thoughts, feelings nd behaviors and how they contribute to one another
DBT: focuses on acceptance and change