Intro to CBT
CBT stands for...
Cognitive Behavioral Therapy
When we only see the worst possible outcome of a situation
Catastrophizing
I will always feel this way.
Every feeling I have had has passed, it just feels really intense right now.
True or False: Core beliefs are facts
False
Strategy used to challenge thoughts by asking yourself a series of questions
Socratic Questioning
Three points of the CBT triangle are
Thoughts, feelings, and behaviors
Thinking in absolutes, such as "always", "never", or "every".
All or nothing thinking
They haven't texted me back, so I must've said something to make him upset.
There are many reasons why he didn't text me back, it isn't necessarily about me.
The tendency to only take in information that aligns with your core beliefs
Confirmation bias
Skill that emphasizes action preceding motivation to boost positive experiences
Behavioral Activation
Enhanced version of CBT used for treatment of eating disorders
CBT-E
When we exaggerate the importance of events
Magnification
I can't handle this.
I have handled hard things before
Strategy used to follow an automatic thought all the way down to a core belief
Downward arrow
Skill used to challenge your worst-case-scenario thoughts
Decatastrophizing
Strategy used to challenge thoughts by collecting evidence for and against it
When you think you are responsible for events outside of your control
Personalization OR magical thinking
If I can't do this perfectly, I might as well quit.
Progress comes from making mistakes and trying again.
Name one core belief
I'm unlovable, People can't be trusted, I'm a bad person, etc.
Therapeutic technique used to gradually introduce feared situations
Exposure hierarchy
Founder of CBT
Aaron Beck
Making broad assumptions from a single or few events
Overgeneralization
I am not where I should be in life.
Everyone is on a different timeline, I am going at my own pace.
CBT teaches that core beliefs can be examined and changed through repeated experiences. This ability of the brain to form new pathways is called what
Neuroplasticity
Name the 5 stages of change
Pre-contemplation, contemplation, preparation, action, maintenance