Definitions
What is frustration tolerance?
Frustration tolerance is the ability to deal with frustration, a negative emotion that arises when our goals are blocked or delayed.
People with high frustration tolerance can handle frustration well and remain calm and flexible. People with low frustration tolerance may get easily frustrated and react with anger, anxiety, or depression.
Define cognitive restructuring.
Cognitive restructuring involves recognizing and challenging negative thought patterns that contribute to emotional distress and maladaptive behaviors. It aims to replace these unhelpful thoughts with more balanced and realistic alternatives.
Define catastrophizing
Seeing only the worst possible outcomes of a situation
Give an example of a negative thought, then reframe it.
Great!
What are the 3 points of the cognitive triad.
Define cognitive traps
Mindsets that are self-fulfilling prophecies or would compromise your way of thinking about a topic.
Often, our irrational thoughts and behaviors exist in extremes. Using a 1-10(10 being the worst) helps to put our thoughts and behaviors in perspective.
Define overgeneralization.
A cognitive distortion where a person assumes an experience from one event will apply to all other events
How can you practice mindfulness?
Lots of right answers!
What are negative automatic thoughts?
Negative thoughts about yourself, your world, or your future that are assumed to be true.
Define emotional reasoning?
The idea that if you feel something, it must be true - extending your emotions beyond the situation to something much larger.
Remember: Feelings are not facts!
Why do we "Examine the evidence" of our thoughts?
It encourages individuals to scrutinize their thoughts to prove or disprove if they are rational or irrational. By treating thoughts as hypotheses rather than facts, individuals can challenge maladaptive emotional responses and behaviors.
Define all or nothing thinking
Seeing things in black and white (no gray areas) in terms of opinions that you feel are ultimately right or wrong
What it means: Will this matter in 5 days? 5 months? 5 years?
Demonstrate your favorite APPROPRIATE dance move
Niiiiiceeeee
What are cognitive distortions?
Irrational or exaggerated ways of thinking that frequently affect people with anxiety or depression. These internal mental filters can distort the way we see ourselves, our lives, and our relationships.
Define progressive muscle relaxation.
A technique where a person intentionally tenses and then relaxes different muscle groups in their body. The goal is to release tension and induce a state of physical and mental relaxation. It can be beneficial for managing stress, anxiety, and sleep issues.
Define personalization.
As the title implies, this distortion involves taking everything personally or assigning blame to oneself.
Here's an example of an intrusive thought:
"I am not good enough."
Is it an opinion or fact?
Opinion.
Extra points: Reframe it more neutrally or positively.
What's your favorite way to manage an intrusive thought?
There are many right answers.
Define CBT and explain what it means.
Cognitive Behavior Therapy
CBT suggests that our thoughts, emotions, and behaviors are all connected, and that what we think and do affects the way we feel.
Define Interpersonal Effectiveness, then give at least 2 examples of strong interpersonal effectiveness skills.
The ability to interact with others successfully. It involves skills that help us to.
Reflective listening, positive body language, eye contact, using "I statements", using assertiveness, etc.
Define mind reading.
Mind reading is a common cognitive distortion that involves the belief that you can accurately predict or interpret other people's thoughts and feelings without any concrete evidence.
Name a coping skill specific to anger management.
PMR, STOP, TIPP
Physical exercise, screaming into a pillow, meditation, etc
How can you improve your social self-care?