CBT Basics
What does CBT stand for?
Cognitive behavior therapy
What can thought records help with?
identifying thought patterns, restructuring/reframing, etc.
What tool would help someone track their emotions?
Mood tracker
Name the distortion: draining and straining all positives in a situation and dwelling on negatives
Filtering
Define: core belief
beliefs about ourselves, others, and the world
Who developed CBT?
Aaron Beck
What is the first component of a thought record?
Event/situation
What helps calm the mind and focuses on physical relaxation?
Progressive Muscle Relaxation
Name the distortion: "If I don't get a perfect score on this test, then I'm a complete failure,"
black-and-white thinking/all-or-nothing thinking
True or False: assumptions and core beliefs are the roots of our automatic thoughts
True
What does CBT help with?
identifying thought patterns, labeling emotions, etc (open-ended)
What is the second part of a thought record?
Automatic Thought
What technique explores the causes of faulty thinking and changes the initial thought?
Name the distortion: you take an isolated negative event and turn it into a never-ending pattern of loss and defeat
Overgeneralization
Give three examples of a core belief
(what the client says)
What three things make up the CBt triangle?
Thoughts, feelings, behaviors
What is the third and fourth part of a thought record?
Emotion and behavior
What tool would someone use if there is an activity they have been putting off or avoiding due to fear and/or anxiety?
Activity scheduling/behavior activation
Name the distortion: similar to mental filtering, the main difference is that you dismiss it as something of no value when you do think of positive aspects.
Fill in the core belief: Sarah doesn't invite you to her party and you assume people don't like you when you get close to them.
I'm unlikable/I'll never have a close relationship
True: its how we interpret situations or things people say/do that influences how we feel
How many words should you use when you are identifying an emotion?
One
What technique purposefully exposes someone to a trigger while mindfully controlling the response?
Exposure and Response Prevention
Give an example of: personalization
(what the client says)
What tool can I use to challenge/change your core beliefs?
Core belief record/restructuring/reframing