Basic components of CBT
What are the 3 components of the CBT triangle?
Thoughts, feelings, behaviours
What is self-talk?
The words that we say to ourselves in our brain that guide our day to day functioning.
True or False. Different people can feel different things in the same situation (e.g. first day of school).
True
How can changing our thoughts influence our behaviours?
-more negative thinking might lead to more negative behvaviours
-more balanced or positive thinking could lead to more adaptive behaviours and increased ability to cope
Describe 3 body sensations that a person could feel when nervous?
•Sweaty Palms
•Lump in throat
•Increased heart rate
•Fast breathing
•Headache
•Muscle Tension
•Wobbly Knees
•Chattering teeth
•Dry Mouth
•Blushing
•Stomach ache
Why is it important to practice CBT on a regular basis?
Forms a habit
Trains your brain
Josh goes to the mall and notices a group of other teens whispering. Provide an example of a negative thought that Josh might have in this situation.
-no one likes me
-they think I'm a loser
-this is so embarassing
-get me out of here
In what way could mood monitoring be helpful?
-Become more aware of mood patterns
-can help identify triggers
Sally gets up in the morning and her first thought is "today is going to be awful". How might that influence her behaviour?
-talking herself out of coming to school
How can we tell the different between illness and body sensations related to anxiety or other moods?
-mood monitoring
-becoming aware of thoughts that might be influencing our feelings
-body scans
Why do we choose CBT over other types of therapy?
Evidence based
Structured
Can address a number of different mental health issues
e.g. "I can do this"
What is the difference between an internal trigger and an external trigger?
-internal triggers are influenced by our thoughts, such as negative self-talk (e.g. "I'm so stupid".
-external triggers are based on the environment around us or the situation (e.g. being surprised with a test at school).
While taking the TTC, Bob notices that the passenger accross from him looks very grumpy. He thinks "He must be thinking I look so awkward". How could that influence Bob's behaviour?
-maybe lead to other negative thoughts about self
-maybe be reluctant to take the TTC in the future
Which feeling might you experience muscle tightness, clenched fists, red face?
Anger
Name one situation where someone might feel overwhelmed/stressed.
Rachel hears a noise outside her house and automatically thinks it must be someone breaking into her house. What's an alternate thought that might help her to feel more calm.
Maybe it's just construction
What feelings might someone associate with playing sports?
-happy
-energized
What is the cycle of anxiety and how does it influence behaviour?
-Leads to avoidance which then in turn leads to increased anxiety
Describe how body symptoms might be different from anger rated as 2/10 vs anger rated as 10/10.
body sensations may be similar but just more intense
Perhaps more obvious symptoms
Name two ways that we can tell what someone else is thinking?
-Facial expression
-Body language
-Tone of voice
-I nailed it
Name 2 alternate words for anxious
worried
nervous
What could trigger someone to act out physically?
-A situation that makes them very angry
Name 3 body sensations you might experience when sad.
-low energy
-lump in throat
-tears