General CBT knowledge
Cognitive Behavioral Therapy
What does CBT stand for
A mental state achieved by focusing on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations
What is mindfulness
This type of thought pattern involves seeing only the worst possible outcome of a situation
What is catastrophizing
This technique is a self-care activity that involves writing about your thoughts, feelings, or experiences.
What is journaling
Changing negative thought patterns and beliefs
What is the purpose of CBT
The process of breaking down problems into smaller, more manageable parts
What is Problem Solving
This type of thought pattern involves seeing situations in black-and-white terms, with no middle ground.
What is all-or-nothing thinking
This technique aims to reduce stress and anxiety by tensing and relaxing each muscle in your body
What is progressive muscle relaxation
A type of activity that can be used to distract from distressing thoughts or emotions, such as engaging in hobbies, relaxation, or physical activity. Using these are also known as behavioral activation.
What are coping skills
Cognitive Restructuring
What is a therapy technique that helps people change negative thinking patterns.
This thought pattern the belief that things should be a certain way
What are should statements
This activity involves recording automatic thoughts to identify harmful thought patterns and their impact on feelings and behaviors
What is a thought record
CBT aims to change negative or unhelpful thoughts, known as this, which often lead to distorted thinking patterns.
What are cognitive distortions?
Cognitive Reframing
What is the process of identifying and challenging negative, unrealistic thoughts, replacing them with more realistic alternatives.
This thought pattern involves minimizing the importance of events
What is minimization
This technique involves exploring causes of harmful thinking and reframing and restructuring these thoughts
What is cognitive restructuring
Deeply held, fundamental thoughts about ourselves, others, and the world that often use all-encompassing statements such as "I'm unworthy" or "People will always reject me"
What are core beliefs
Using coping skills, healthy distractions, and enjoyable activities to reduce distressing thoughts or emotions
What is behavioral activation
This type of thought pattern assuming that emotions reflect the way things really are
What is emotional reasoning
This techniques involves reflecting on the worst case scenario to reduce feelings of anxiety with the goal of noticing that the worst outcome is unlikely
What is playing the script to the end