CBT Basics
What does CBT stand for?
Cognitive Behavioral Therapy
What is a cognitive distortion?
An irrational or biased way of thinking.
If I feel anxious, I can use this to calm my body.
Coping / Regulating skill
Alex believes that because they made one mistake at work, they are terrible at their job. This is an example of ______.
Overgeneralization
True or False: CBT is only about thinking positively.
False (CBT focuses on realistic thinking, not just positive thinking.)
What are the 3 main components CBT focuses on?
Thoughts, Emotions, Behaviors
Which cognitive distortion involves thinking in absolutes ("always"/"never") or seeing things in black and white?
All-or-Nothing Thinking
Changing a negative thought to a more helpful one is called ______.
Reframing
Maria thinks, “Everyone laughed at my joke, but they were just being polite. I'm not actually funny.” Which cognitive distortion is this?
Disqualifying the Positive
True or False: CBT works instantly.
False. (CBT takes time and practice.)
True of False: CBT is based on the idea that thoughts, emotions, and behaviors are connected.
True
Name 3 examples of cognitive distortions.
All-or-Nothing Thinking,” Should" Statements, Overgeneralization, Labeling, Emotional Reasoning, Catastrophizing, Disqualifying the Positive, Jumping to Conclusions, Personalization, Magical Thinking
True or false: Avoiding situations that cause anxiety is a recommended CBT strategy.
False
Jake thinks, "If I don’t get an A, my parents will hate me!" How could he reframe this thought?
Something like... “Even if I don’t get an A, my parents still love me and care about my efforts”?.
Some people believe CBT ignores emotions. What does CBT actually do with emotions?
CBT helps us understand and manage emotions
What does it mean to challenge a thought?
Challenging a thought means questioning whether it's true or helpful and replacing it with a more balanced or realistic thought.
Which cognitive distortion involves the tendency to expect the worst possible outcome and magnify the negative aspects of a situation?
Catastrophizing
These are the thoughts most connected to our moods; thoughts that elicit an intense emotional reaction and are therefore important for us to identify, examine, and sometimes alter to feel better.
Automatic Thoughts or "Hot Thoughts"
After a breakup, Sam believes they will never be happy again. Which cognitive distortion is this?
Catastrophizing
True or False: CBT is only for people with mental health problems.
False (CBT can help anyone improve their thinking and behavior).
The goal of CBT is to help individuals identify and change ______ thoughts.
negative or unhelpful
Which cognitive distortion involves attaching a negative label to yourself (e.g. “I’m a loser”) instead of describing your error (e.g. “I made a mistake”)?
Labeling
This is a CBT technique for exploring complex thoughts/feelings to uncover any assumptions/beliefs we may have.
Socratic Questioning
Emily thinks, "I should always be happy and I can't afford to make any mistakes." How could she reframe this thought?
Something like... "It's okay to have a range of emotions, and I don't need to be perfect."
Some people think that just learning about CBT is enough. What else is needed for it to work?
Practice and applying the skills in daily life.