BASIC FACTS
What does CBT stand for?
Cognitive Behavioral Therapy
What is an automatic thought? Give an example of one of your automatic thoughts.
A quick, automatic, brief surface-level thought that is the gateway to our negative core beliefs
what are cognitive distortion?
Cognitive distortions are irrational thoughts that influence how you see the world, how you feel, and how you act. It’s normal to have cognitive distortions occasionally, but they can be harmful when frequent or extreme.
True or False: Thoughts are always facts
False
True or False: Bloodhounds can follow a scent that is four days old?
True
what are the three components of the CBT triangle.
thoughts, feelings, and behaviors
Generally, automatic thoughts are usually directed toward _______.
oneself
What are shoulds/musts and give an example
You have strict rules about how you and others should or must feel and behave. You may feel guilty if you don’t follow these rules
Name 3 coping skills to use when struggling with intrusive, negative thoughts.
(answers will vary)
What was the first Beatles album?
Please Please Me
What is CBT?
CBT is based on the idea that how we think (cognitions/thoughts), how we feel (emotion), and how we act (behavioral) all interact together. Specifically, our thought determines our feelings and our behavior.
What is a core belief and give an example of one of your own core beliefs.
Are the deepest values and most central ideas you hold about yourself, others, and the world. They are so deep that most people are vaguely aware of them. However, if they are aware of them, they tend to shy away from sharing with anyone else. Negative core beliefs often lead to harmful consequences
What is over-generalization and give an example
General conclusions are based on one event or a single piece of evidence. If something bad happens one time, it is seen as an unending cycle of defeat
Fill in the blanks
CBT is based on the idea that how we _____, how we _____, and how we _____ all interact together.
think, feel, act
By adulthood, how many bones does the human body have?
206
Name 2 goals of Cognitive Behavioral Therapy
CBT helps to untwist and replace negative thoughts
helps us to learn how are thoughts, feelings and behaviors are connected,
helps us to overcome our anxiety, ect.
What is cognitive reframing?
Psychological technique that attempts to actively help people stop thinking negative or stressful thoughts, often using contradictory evidence to the negative thought
What is personalization and give an example
You think things people say or do are in response to you, or you believe you are responsible things people do or say, even if you aren’t
Which statement is accurate?
A. Cognitive therapy is long-term
B. cognitive therapy centers on unconscious conflicts rooted in early childhood
C. Cognitive therapy is designed to alter maladaptive thought processes and beliefs
D. Cognitive therapy focuses on concrete behaviors that can be changed through conditioning principles
C. Cognitive therapy is designed to alter maladaptive thought processes and beliefs
True or False: Butterflies can taste with their feet?
True
Come up and draw the cognitive triangle and give an example.
(answer drawn)
You are not usually aware of your automatic thoughts but are more likely to notice the ________________________________________.
intense emotional/feeling reaction following the thought
What is emotional reasoning and give an example
Assuming that your negative emotions always reflect the way things really are
What is the 5-4-3-2-1 method?
This grounding exercise asks for sensory observations, such as five things you can see, four things you can feel, and so on.
How many rings make up the symbol of the Olympic Games and what are the colors?
5 - blue, yellow, green, black, red