Show:
Cognitive Distortions
Thought, Feeling, Behavior?
Rational or Irrational?
Practice
Coping Skills
100

What's this thinking error? Things are good or bad, high or low

Black & White thinking/ Polarized thinking

100

I am going to get this wrong.

Thought- what is a feeling you have when you think you're going to get something wrong? 

100
"This sucks" 

Rational- sometimes things suck 

100

Identify where in your body you feel anxiety. 

Good job!

100

Naming 5 things you see, 5 things you hear, 5 things you feel...all the way down to 1

Grounding tool 54321

200
What's this thinking error? "I should have studied more, then I would have passed the test." 

Should statements

200

Feeling hot and clenching fists. 

Behavior- what a feeling you have when you feel hot and clench your fists?

200

"I am so mad"

Rational- anger is a feeling and it's ok to feel angry

200

List 2 relaxing activities you can use to center yourself. 

Nice!

200

In for 4, hold for 7, out for 8

Deep breathing 

300

What's this thinking error? Magnifying or minimizing a situation: a small problem becomes huge and out of control. 

Catasrophizing 

300

Lonely 

Feeling- what is a thought you have when you feel lonely?

300

"It feels like I have nothing to live for." 

Rational- It's a feeling not a fact. Feelings change!
300

Describe a situation where mindfulness exercise/deep breathing would be helpful for you.

Thank you!

300

Headphones on, zoning out or moving to the beat

Listening to music

400
What's this thinking error? I feel it, therefore it must be true. Assuming our emotions are how things really are. 

Emotional Reasoning 

400

I am worthless. 

Thought- what's a feeling behind this thought?

400

"My girlfriend is going to break up with me because we had a fight."

Irrational- Healthy relationships fight. What is the truth of this thought?

400

You have to present your project in front of the class and you have a fear of public speaking. Give an example of positive self-talk. 

Way to go!

400

Picture a place you love and feel safe. Imagine yourself there and go through all 5 senses.

Visualization 

500
What's this thinking error? Why try, it's not going to work out anyway. 

Focus on the negative/ Fortune telling 

500

Scared 

Feeling- what's a thought behind this feeling?
500

"Katie didn't say hi to me this morning, she doesn't like me." 

Irrational- what other reasons might she not say hi? 

500

A form of relaxation one can use when beginning to feel highly anxious/overwhelmed is...

Deep breathing

500

I tense up my toes & then let go, then my calves, then further up until I've tensed and released all of my muscles. 

Progressive Muscle Relaxation