Show:
Rational or Irrational?
Rephrase the thought
Cognitive Distortions
Core Beliefs
Mystery
100
This sucks.
Can be rational
100
I will never find a place to live.
It is going to be hard to find a place to live. I need to ask for help. I probably won't find the perfect place at first.
100
Nothing every goes the way I want it to.
Overgeneralizing
100

What is it called when a person believes in the most central ideas about themselves, others, and the world?

Core Beliefs

100

Describe you mood today with an emotion?

Happy, Sad, Excited, Content, Overwhelmed, Stressed, Anxious, ETC......

200
I am so mad!
Can be rational.
200
No one loves me.
It feels like no one loves me. I'm lonely right now.
200
I'm a loser and can't do anything right.
Labeling Black and white thinking
200

When are core beliefs often times developed?

They usually develop in childhood, or during stressful or traumatic periods in adulthood.

200

What does CBT stand for?

Cognitive Behavioral Therapy

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 can't do this anymore.
It's so hard right now.
300
It's all my mom's fault. If she had been more loving when I was a child...
Blaming
300

True or False: Core beliefs can lie dormant in a person?

True

Core beliefs can lie dormant in a person until there is a high stress or a difficult emotional experience that may activate that core belief.

300

What are the 3 Parts of a CBT triangle?

Thoughts, feelings (emotions), Behaviors (actions)

400
It feels like I have nothing to live for.
Closer to rational. It recognizes that this is a feeling and not a fact. Feelings change!
400
It won't ever change, why even bother?
It is frustrating how hard it is to get where I want to go.
400
I should have never made that phone call.
Should statements
400

Provide 3 of the most common core beliefs?

I'm unlovable

I'm Inadequate

People can't be trusted 

Danger is everywhere

There is not enough

400

What is the purpose of a thought record?

They help us to identify the negative thoughts we have and find facts that do not support the negative thought pattern.

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
Everyone thinks I am stupid.
It feels like people are judging me.
500
I am going to loose my job and then my housing and I will be homeless.
Jumping to conclusions, predicting the future
500

What is one way to change your negative core beliefs?

Bring them to the surface

Ask yourself why you might have these core beliefs in the first place

Use Coping skills 

Thought Records

500

Name 4 Coping Skills that you have and use?

Coping ahead, 5-4-3-2-1, Box Breathing, butterfly taps, Guided mediation, taking a walk, taking a break, listening to music, snuggling your animal?