CBT Basics
What is the CBT triangle?
This is the core CBT idea that explains how thoughts, feelings, and behaviors are connected.
What is all-or-nothing thinking?
Thinking in extremes like “I always mess up” or “nothing ever works.”
What are feelings?
Feelings can be felt because of thoughts and action.
What is behavior?
Any type of action.
What is mindfulness?
Focusing on the present moment without judging yourself.
How can change take place?
Changing thoughts or behavior.
What is mind reading?
Believing you know what others think about you without proof.
What is change?
Feelings are not permanent- they can change.
What is behavioral activation?
Doing one small thing when you feel stuck is called this CBT skill.
Reframing
Changing the way we think about a situation or
“Should” Statements
“I should be better” / “They shouldn’t do that”
What is catastrophizing?
Expecting the worst possible outcome, like “this is going to be a disaster.”
Feelings are signals, not commands. This is the idea that feelings give you information but don’t control your actions.
What impact can behavior have on the cycle?
It change the way you feel.
What is problem-solving?
Breaking a big problem into smaller steps is called:
Overgeneralization
“This always happens to me”
What is personalization?
Blaming yourself for things that aren’t fully in your control.
What does "name the feeling" do?
Reduces the intensity of the feeling and increases understanding.
How can behavior help with anxiety?
Facing something you’re avoiding little by little helps reduce this over time.
What is "Fact or feeling" technique?
Asking yourself if your thoughts are a fact or an assumption.
Fortune Telling
“I know this is going to go badly”
What is mental filter?
When you ignore the good and only focus on the negative.
What is emotional regulation?
Emotional regulation is the ability to notice, understand, and manage your emotions in a healthy way instead of reacting impulsively.
What causes impulsivity?
Letting your emotions take control of your behavior.
How can coping skills help prevent making things worse?
They help you slow down and respond instead of react