Thoughts & Feelings
What’s the difference between a thought and a feeling?
A thought is an idea or belief; a feeling is an emotional experience.
What is a cognitive distortion?
An unhelpful or inaccurate way of thinking.
What is behavioral activation used to treat most often?
Depression
What’s one question you can ask to challenge a negative thought?
“Is this 100% true?” or “What’s the evidence?”
How can you use CBT when you’re feeling anxious?
Identify your thoughts and challenge them
True or False: Thoughts always reflect reality.
False
What distortion is this? “I failed once, so I’ll always fail.”
All-or-nothing thinking
True or False: Motivation usually comes before action.
False – action often comes before motivation.
What’s the term for looking at your thought from a neutral point of view?
Cognitive reframe
What’s a CBT strategy you can use in a conflict?
Use “I” statements and check the facts of your thought
What comes first in the CBT triangle: thought, feeling, or behavior?
Trick question – it can start at any point, but thoughts are often the focus.
What distortion is this? “They didn’t text back—they must hate me.”
Jumping to conclusions / mind reading
Name one benefit of behavioral activation.
Improves mood, builds routine, increases energy, etc.
What’s a healthier alternative to “I always mess everything up”?
“I’ve made mistakes, but I also get things right.”
True or False: CBT skills can help with cravings.
True
Name 3 common feelings people experience in early recovery.
Anxiety, guilt, shame, hope, anger, etc.
What distortion involves blowing things out of proportion or minimizing them?
Magnification/minimization
Name one activity that can boost your mood.
Exercise, socializing, creative hobbies, etc.
What’s the “worst-case scenario” exercise used for?
To test how realistic fears are and reduce anxiety
What’s one CBT tool you can use before reacting impulsively?
Stop and check the thought—use a thought log or grounding
What’s the name of the model that shows the connection between thoughts, feelings, and behaviors?
The CBT triangle
What distortion is this? “If I don’t do it perfectly, I’m a failure.”
Perfectionism or all-or-nothing thinking
What's a good first step when you feel stuck?
Pick one small, manageable task and start there.
What’s a replacement thought for: “Nobody likes me”?
“Some people may not like me, but others do.”
How can CBT help in relapse prevention?
By identifying triggers, challenging thoughts, and building coping skills