Show:
Cognitive Distortions
Rephrase the thought
Rational or Irrational?
Thought or Feeling?
Mystery
100
Nothing every goes the way I want it to.
Overgeneralizing
100

I got one low score on my evaluation so I'm a failure

I got one low score and several high scores on my evaluation. We all have strengths and weaknesses. This is an opportunity for growth.

100
This sucks.
Can be rational
100
Lonely
Feeling. What is a thought you have when you feel lonely?
100
What does CBT stand for?
Cognitive Behavior Therapy
200

I'm a loser and can't do anything right.

Labeling Black and white thinking

200

No one loves me.

It feels like no one loves me. I'm lonely right now. I can identify family and friends who love me.

200
I am so mad!
Can be rational.
200
I'm so sad; how could this happen?
Thought. What is the feeling?
200

In the Positive Psychology unit, we talked about the difference between the medical model and the new field of positive psychology. They differ because:

Medical model focuses on "problems" and "fixing." Positive psychology is strengths based.

300

I feel nervous around this food so it must be bad

Emotional reasoning, "must"ing

300

I can't do this anymore.

It's so hard right now. I have managed difficult situations in the past. I can use supports and coping skills to manage this experience.

300
Katie didn't say hi to me this morning, she doesn't like me.
Not rational. What other reasons might she not say hi?
300

I'm going to lose my mind

Thought. What feeling is behind this thought?

300

What is the premise of CBT

Thought impact feelings which impact behaviors; they are all connected

400

He said I was pretty but that doesn't count because he flatters everyone

Minimization, mental filter

400

It won't ever change, why even bother?

It is frustrating how hard it is to get where I want to go. Small steps lead to big change. I can notice differences between where I was before and where I am now; therefore, it is plausible things will be different in the future.

400

It feels like this is going to last forever

Closer to rational. It recognizes that this is a feeling and not a fact. Feelings change!

400
Frustrated
Feeling. What would a thought be that goes with this feeling?
400

Core beliefs are:

Deeply ingrained beliefs about ourselves, the world, and the future that impact our thoughts, feelings, and behaviors

500

I am going to loose my job and then my housing and I will be homeless.

Jumping to conclusions, predicting the future, catastrophizatin

500

Everyone thinks I am stupid.

It feels like people are judging me. I may have done a stupid thing but that does not make me stupid. Everyone makes mistakes.

500
My girlfriend is going to break up with me because we had a fight.
Not rational. Healthy relationships fight. What is the bit of truth in this thought?
500
I am worthless.
Thought. What is the feeling behind this thought?
500

Key features needed to integrate a new behavior:

Be SPECIFIC; identify steps needed; identify barriers; identify where/when/with who; identify why this behavior is important to you