CBT
What does CBT stand for?
Cognitive Behavioral Theory
True or False: It takes some practice to learn and implement coping skills to relieve symptoms.
True
Alex believes that because one older person was rude to him, that old people are always rude. What distortion is this?
Overgeneralization
What does "SMART" stand for in SMART goals?
Specific, measurable, attainable, realistic/relevant, time-bound
What is the Grinch’s dog’s name?
Max
What has hands but can’t clap?
A clock
True or false: CBT is often called the "gold standard" in psychotherapy and can be a standalone (without medication) treatment for less severe depression
True. For moderate to severe depression, a combination of CBT and antidepressants give the best results. Patients treated with CBT often have lower relapse rates compared to those on medication alone
How long do cravings or urges last?
Around 15-30 minutes
*Can be just a few minutes but usually no more than 30*
____ is the tendency to see situations in black-and-white terms, with no middle ground (e.g., “I failed this task, so I’m a failure, or I won't do this if I can't do it perfectly”).
What is all-or-nothing thinking?
What is it called when a person has a mental health disorder and substance use disorder at the same time?
Co-occurring disorders or dual-diagnosis
Which state in the U.S. has only one syllable in it's name?
Maine
What's harder for you to catch the faster you run?
Your breath
CBT focuses on changing what two things
Thoughts and behaviors
Give two examples of a high-risk situation that can increase risk of relapse
Emotional distress (anger, loneliness, stress)
Social pressure or being around others using
Overconfidence/complacency (“I’m fine now”)
Celebrations/rewards
Isolation or boredom
familiar environment(used in this area, know users here)
After a breakup, Sam believes they will never find a relationship again, be left behind by other loved ones, and be alone forever. Which cognitive distortion is this?
Catastrophizing
What are boundaries in relationships?
limits and rules you set for yourself in relationships to determine what is okay and what's not, to keep you safe
What was the United States' first recognized national park?
Yellowstone National Park
What has 13 hearts but no other organs?
A deck of cards
What are the three components for the CBT triangle?
Thoughts, emotions (or feelings), and behaviors
Name two different coping skills one can use to manage triggers, cravings, or high-risk situations
Urge surfing, delay, distraction, grounding, change of environment, reach out to supports, positive self-talk/reframing thoughts, etc.
_____ is when someone blames themselves for things outside of their control (e.g., “It’s my fault the team didn’t win”)
What is personalization?
Name three elements that are part of a relapse prevention plan.
triggers, warning signs, coping skills, support systems, healthy activities, safe people/places, action steps for high risk situations
What is the name for the plastic or metal tube found on the ends of shoelaces?
An aglet
The more of me you take, the more you leave behind. What am I?
Footsteps
What are cognitive distortions?
Unhelpful ways of thinking/ common thinking errors, (automatic negative thoughts)
Name a mental health condition that CBT is particularly effective at treating
depression or anxiety disorders
Can also be used for PTSD, insomnia, OCD, eating disorders, addiction
Name 3 examples of a cognitive distortion
Catastrophizing, black-and-white thinking, mind reading, overgeneralizing, personalization, jumping to conclusions, should statements, magnification/minimization, labeling or mislabeling
Name the five stages of change
Precontemplation, contemplation, preparation, action, maintenance
What is the largest land mammal in North America?
Bison
I speak without a mouth and hear without ears. I have no body, but I come alive with wind. What am I?