Thoughts
What are quick, automatic reactions to situations that often go unnoticed?
What are automatic thoughts?
Name one feeling that might follow the thought, “I’m a failure.”
What is sadness, shame or guilt?
What’s it called when you "dodge" something that makes you anxious?
What is avoidance?
Believing something is all good or all bad.
What is black and white thinking? Other acceptable answer: all or nothing thinking.
Name a coping skill.
What is __________________________________. (any answer is acceptable as long as it supports emotional regulation). Different skills work for different people.
These thoughts are often based on your core beliefs and can influence your mood.
What are automatic negative thoughts or ANTS?
True or False: You can have more than one feeling at a time.
What is "true"?
This technique encourages doing enjoyable or meaningful activities even when you're low.
What is behavioral activation?
Predicting the future will be negative without evidence.
What is catastrophizing or catastrophization?
Writing down your feelings and thoughts is a form of this skill.
What is journaling? Other acceptable answer: externalization.
The idea that our thoughts—not the situation itself—cause our feelings.
What is the cognitive model?
What skill helps increase awareness of emotions without judging them?
What is mindfulness or acceptance?
What is the term for something you do to mitigate or avoid engaging in an unhealthy or maladaptive behavior?
What are coping skills?
Focusing only on the negatives in a situation.
What is mental filtering? Other acceptable answer: discounting the positive.
This grounding skill involves naming 5 things you see, 4 you can touch, 3 you hear, etc.
What is the 5-4-3-2-1 technique? Other acceptable answers: grounding.
A technique where you examine evidence for and against a negative thought.
What is cognitive restructuring?
The emotion often felt when a boundary is crossed.
What is anger? Other acceptable answers: Disrespected, fear, sadness.
Making a list of daily tasks and completing them to increase structure.
What is activity scheduling? Other acceptable answer: scheduling.
Assuming you know what others are thinking.
The act of doing something pleasant or meaningful to improve mood.
What is positive coping or self-care? Other acceptable answers: behavior activation, healthy coping.
These deeply held ideas about yourself, others, or the world are often formed in childhood.
What are core beliefs aka schemas?
Name the three parts of the CBT triangle.
What are thoughts, feelings, and behavior?
What is the term for a healthy change in behavior that one makes based on a specific situation? Hint: Opposite of maladaptive.
What is an adaptive behavior?
Believing you are the cause of events outside your control.
What is personalization?
A plan you make for when you're at risk of relapse or crisis.
What is a safety plan?