Problem-Solving
If a problem feels too big, the best CBT strategy is...
A.) Break it into smaller steps
B.) Ignore it
C.) Blame yourself
A.) Break it into smaller steps
Which of the following is a healthy coping skill to deal with depression?
A.) Isolating yourself
B.) Skipping meals
C.) Going for a walk
C.) Going for a walk
Behavioral activation encourages you to...
A.) Stay in bed when you feel down
B.) Focus on negative events
C.) Do activities that bring meaning and pleasure
C.) Do activities that bring meaning and pleasure
You have the thought, "I'm a failure". What feeling might follow?
A.) Excitement
B.) Sadness
C.) Joy
B.) Sadness
If you forget to do something important, a balanced thought is...
A.) "I'll never get anything right"
B.) "I'm useless"
C.) "I made a mistake, but I can try to do better next time"
C.) "I made a mistake, but I can try to do better next time"
Deep breathing helps by...
A.) Speeding up your heart rate
B.) Relaxing your body and mind
C.) Making you avoid problems
B.) Relaxing your body and mind
Which is a good behavioral activation activity for low mood?
A.) Staying in bed all day
B.) Replaying mistakes in your mind
C.) Calling a supportive friend
C.) Calling a supportive friend
A.) Collecting Better Thoughts
B.) Cognitive Behavioral Therapy
C.) Creating Better Thinking
B.) Cognitive Behavioral Therapy
When solving a problem, what is usually the first step?
A.) Define the problem clearly
B.) Avoid thinking about it
C.) Jump to a solution
A.) Define the problem clearly
If you feel anxious, which of these is a healthy way to cope?
A.) Journaling your thoughts/worries
B.) Withdrawing from loved ones
C.) Ignoring your body's needs
A.) Journaling your thoughts/worries
Which of the following is an example of behavioral activation?
A.) Skipping social plans
B.) Calling a friend even if you don't feel like it
C.) Waiting until you feel better to act
B.) Calling a friend even if you don't feel like it
True or False?:
Our thoughts can impact our feelings and behaviors.
True
John has been feeling depressed. He knows that exercise helps his mood, but he feels too tired to go to the gym. What is the best problem-solving step for him to take?
A.) Tell himself he is lazy and give up
B.) Break the task into a small step, like a short walk outside
C.) Wait until he feels motivated again before doing anything
B.) Break the task into a small step, like a short walk outside
Which coping skill(s) help reduce stress in the moment?
A.) Paced breathing
B.) Progressive muscle relaxation
C.) Both A & B
C.) Both A & B
Paced breathing and progressive muscle relaxation can both help to regulate your anxiety in the moment
A key idea in behavioral activation is...
A.) Waiting until you feel motivated to act
B.) Avoiding activities that feel challenging
C.) Acting first, and letting the motivation follow
C.) Acting first, and letting the motivation follow
Which statement best reflects the goal of Cognitive Behavioral Therapy?
A.) To completely eliminate all negative thoughts
B.) To avoid facing difficult emotions
C.) To learn how to identify, challenge, and change unhelpful thoughts and behaviors to improve feelings/emotions
C.) To learn how to identify, challenge, and change unhelpful thoughts and behaviors to improve feelings/emotions