CBT
CBT stands for
Cognitive Behavioral Therapy
CBT stands for what?
Cognitive Behavioral Therapy
What is a trigger (simple definition)?
something that sparks urge/thought/feeling/behavior.
What is a boundary?
a limit that protects wellbeing.
How fast can a hippo swim?
8 mph
What’s the “CBT triangle” (name the 3 points)?
thoughts, feelings, behaviors.
Name 2 coping behaviors for anxiety.
breathing/grounding/walk/journal
Name 2 cognitive distortions that show up during urges.
all-or-nothing, catastrophizing, minimizing, rationalizing, emotional reasoning.
Name 2 warning signs of an unhealthy relationship.
disrespect, control, isolation, dishonesty, threats, manipulation.
Name two marsupials?
kangaroo, koala, wombats, Tasmanian devil, opossum
What’s the goal of CBT (one sentence)?
change patterns by changing thoughts/behaviors to improve feelings.
One goal of CBT (one sentence).
change thoughts/behaviors to improve feelings.
HALT stands for what?
Hungry, Angry, Lonely, Tired.
Three types of attachment styles.
anxious, avoidant, disorganized
Oldest creature that lives today and roamed with the dinosaurs?
shark
What does “exposure” mean in CBT?
gradually facing feared situations to reduce fear.
Make an If/Then plan: “If I feel ___, then I will ___ + ___.”
personalized
Name 3 relapse warning signs (early signs).
romanticizing use, isolating, skipping meetings, lying, irritability, “I got this,” not eating/sleeping
Name 2 active listening skills
reflect back, summarize, ask open questions, validate
What does EBT stand for?
Electronic Benefits Transfer
Reframe this: “I can’t handle this.”
“This is hard, but I can take one step / I’ve handled things before.”
What is an “automatic thought”?
fast, reflex thought
Create a “play the tape” statement (what happens if I use vs don’t)
If I use: shame, money, consequences. If I don’t: proud, safe, tomorrow is easier
Name 2 things that build trust over time.
consistency + honesty, keeping promises, owning mistakes, transparency
What’s the most spoken language in the world by native speakers?
Mandarin