General
What are some examples of somatic symptoms?
Heart racing, sweating, headaches, shaking, dizziness, numbness, nausea, stomach ache, "butterflys"
What is a primary emotion?
An instinctive, automatic reaction to stimuli
"I should have known better."
Should statements
"If I go to the event, its not going to be fun."
Fortune telling, catastrophizing, disqualifying the positive
"I have nothing to offer and am undesirable."
Core belief - Harmful
What is the CBT triangle?
Thoughts, Emotions, Behaviors
What is a secondary emotion?
Reactions to our primary emotion based off our experiences, beliefs and thoughts
"I am definitely going to get into an accident today. I can feel it."
Catastrophizing, jumping to conclusions
"She never responds. It's probably because she thinks I'm annoying. Everyone thinks I'm annoying."
All or nothing, Mind reading, Overgeneralizing
"People should always say thank you when they hold the door for someone else because its kind and respectful"
Rule - Helpful
What is a SMART goal?
Specific, Measurable, Achievable, Relevant, Time-Bound
What are the primary emotions?
Sadness, fear, anger, surprise, joy and fear
"I will probably lose my job because this mistake was huge!"
Magnification, jumping to conclusions, disqualifying the positives, catastrophizing
"My wifes always miserable. I know its because of me."
Personalization, Mind reading
"If I get tattoos I'll be looked down upon by society."
Assumption - Unhelpful
If this thought was, "Tattooed people are bad people"... this would be a rule.
What is the purpose of CBT?
Identify and change cognitive distortions and unhelpful thoughts that have a negative influence on behavior and emotions
What are some secondary emotions that would occur as a result of feeling sad?
Shame, guilt, isolated, depressed
"They hate me. I can just tell."
Mind reading
"Everyone always like me!"
Overgeneralizing, All or Nothing
"People with green hair are mean."
Rule - Unhelpful
If this was a thought such as, "That person has green hair, they're probably mean." That would be an assumption.
Who created CBT and when?
What are some secondary emotions that would occur as a result of feeling fearful?
Anxious, insecure, panicked
"If I had told him to go, he would have never gotten hurt"
Magical Thinking
"I feel like I'm the worst friend ever. I know I am."
Emotional Reasoning
"The world can be a great place!"
Core belief - Helpful