Who developed CBT?
Aaron Beck
Yes, you never know when a coping skill might work.
What three things are connected in the CBT triangle?
Thoughts, Emotions, and Behaviors (or actions).
I always mess things up.
She will never understand what it's like.
If it's not perfect, I've failed.
Black-and-white thinking
You can experience more than one emotion at a time.
True.
Anxiety, depression, substance abuse, eating disorders, personality disorders.
Name 3 bad emotions.
This is a trick question. While emotions can be negative or positive, there is no good or bad emotion. It is how we act on those emotions that can be good or bad.
If I have a thought, is it automatically true?
No, part of CBT is examining evidence for our thoughts.
I should know better than that.
She should have known that would upset me.
I should always be perfect.
Shoulds.
Thoughts from the CBT Triangle can be both helpful and unhelpful.
True.
What does CBT stand for?
Cognitive behavioral therapy
What is behavioral activation?
Using our behaviors to influence our emotions.
I forgot to complete this task; I'm an idiot.
He made a rude remark; he's a total jerk.
I'm a failure.
Labeling.
False.
CBT has been around since the 1740's. True or False
False, it was developed in the 1960's.
How do you challenge a cognitive distortion?
What are core beliefs?
The central beliefs about yourself and the world.
I bet he thinks I'm a loser when he didn't answer my call.
She frowned when I said that; she thinks I'm stupid.
If this happens, I'll lose my job.
Jumping to Conclusions
It's important to know how to use more than one coping skill.
True…not every coping skill is going to work in every situation. It’s important to know how to use multiple coping skills so if one doesn’t work you can try another, and another.
What are cognitive distortions?
patterns of thinking that are heavily influenced by our emotions, often extreme, emphasize negatives, and are overly general.
What three kinds of activities can improve our mood?
Value actions
Pleasure activities
Mastery activities
I got a good grade, but I was just lucky.
My friend says they like me, but they're just being nice.
My mom calls me every week, but she probably just feels like she has to.
Minimizing the Positive.
You are an amazing, intelligent person, and deserve to feel good about yourself.
TRUE!