Basic Knowledge
This model explains the connection between thoughts, feelings, and behaviors.
What is the CBT triangle?
This involves doing activities even when you don’t feel like it to improve mood.
What is behavioral activation?
This emotion is often future-oriented and linked to perceived threat.
What is anxiety?
Interpreting situations in extreme, all-or-nothing categories.
What is black-and-white thinking?
Tracking thoughts, emotions, and behaviors daily.
What is a thought record (or diary card)?
This level of thinking reflects deeper, rigid beliefs about the self, others, or the world.
What are core beliefs?
This skill involves observing thoughts without automatically believing or acting on them.
What is cognitive defusion?
The ability to notice and name emotions as they arise.
What is emotional awareness?
"I felt awkward during my job interview. I am always so awkward."
What is overgenerlization?
Choosing not to engage in a behavior that reduces anxiety in the short term but maintains it long term.
What is relapse prevention plan?
This term describes the rules or assumptions that develop from core beliefs (often phrased as “If… then…”).
What are intermediate beliefs (conditional assumptions)?
This skill involves focusing on the present moment without judgment.
What is mindfulness?
This emotion involves a negative evaluation of the entire self rather than a specific behavior.
What is shame?
Overestimating the likelihood or severity of negative outcomes.
What is catastrophizing?
Gradually facing fears step-by-step is called this.
What is ERPs, or Self discovery?
This process involves identifying, evaluating, and modifying maladaptive thinking patterns using evidence.
What is cognitive restructuring?
This DBT/CBT skill helps you pause before you immediately react to something.
What is STOP skill?
Numbness, disconnection from the body, or feeling “checked out.”
What is emotional numbing (or dissociation)?
Assigning excessive personal responsibility for external events.
What is personalization?
Intentionally acting opposite to an emotional urge when the emotion is not effective.
What is opposite action?
This CBT mechanism explains how avoiding distress maintains anxiety over time.
What is negative reinforcement ?
This coping approach focuses on tolerating distress without attempting to eliminate it immediately.
What is distress tolerance?
An emotion that may present as anger outwardly but is often rooted in hurt, fear, or vulnerability.
What is secondary emotion?
“If they didn’t respond, it must mean they’re upset with me.”
What is mind reading?
A pattern of escaping or avoiding internal experiences (thoughts, feelings, sensations).
What is avoidance?