Cognitive Distortions/ All-or-nothing Thinking
Give an example of overgeneralizing
Nothing ever goes the way I want it to.
What are the three components to CBT?
Thoughts, Feelings, Behaviors. Give an example of each.
this is the worst day ever
give an example why it is or is not rational
Relaxed
Feeling. What thoughts do you use to feel Relaxed?
Give an example of black and white thinking
I'm a loser and can't do anything right
If my friends don't text me back it means they don't care about me
What are some ways to practice CBT?
challenging your thoughts, reframing your thoughts, changing behaviors, becoming aware of your thoughts, feelings, and behaviors
I am so mad!
give an example of why this is or is not rational
I'm so sad; how could this happen?
Thought. What is the feeling behind this thought?
What's your go-to form of self-care?
Journaling
Finding a hobby you enjoy
Finding time to spend alone to decompress
Give an example of blaming
It's all 's fault. If they had been more , than this wouldn't be happening...
I failed my test because they didn't teach me well
What is the point of CBT?
How your thoughts and feelings which affect your behavior.
Your friend didn't say hi to you this morning, so they obviously don't like you.
Not rational. Give other reasons might she not say hi?
How can all-or-nothing thinking be harmful?
This causes us to view experiences in the extremes when that is not the case. it can cause us to feel worse about ourselves.
Give an example of should statements
I should never have call them
I should never have asked for that persons help
What is Cognitive Reframing?
Challenging your thoughts about certain topics in order to think about it a different way.
My friend is for sure going to stop being my friend because we had a fight.
Irrational. Healthy relationships have disagreements.
What are three things you do to cope?
1. (personal choice)
2. (Personal choice)
3. (Personal choice)
Give an example of fortune telling
I am not going to even say anything, I already know they are going to get mad at me.
I know that I am not going to get picked, so I am not going to even participate.
What are Cognitive Distortions?
Unhealthy thinking patterns that can reinforcement the negative thoughts and emotions that we have.
It feels like I have nothing positive happening.
Can be rational. It recognizes that this is a feeling and not a fact. But it is important to remember that feelings can change!
I am worthless.
Thought. What is the feeling behind this thought?
Reframe this thought: My Mom is good at baking but I am not so that means I am worthless
(Personal Choice)