Cognitive Distortions
What is black-and-white thinking?
Black and white thinking is characterized by an all-or-nothing mindset, where individuals perceive experiences in extremes—success or failure, good or bad, perfect or worthless.
STOP
Stop, take a step back, observe, proceed mindfully
Provide 3 tips on how to make deep breathing more effective and teach me
1. In through your nose and out through your mouth
2. Longer exhale
3. Use your diaphragm
4. Be somewhere quiet
What is a safety plan?
A safety plan is a written, personalized set of steps—such as coping strategies, supportive contacts, and ways to make your environment safer—that you can follow when you’re in emotional distress or experiencing suicidal thoughts. It is created in advance so you have clear guidance during a crisis.
What is the largest planet in our solar system?
Jupiter
What is catastrophizing? Give an example.
Catastrophizing is when a person imagines the worst possible outcome, often far beyond what is likely to happen.
PLEASE
Physical illness, eating habits, avoid mood altering drugs, sleep, and exercise
Behavioral activation is a structured, evidence‑based therapy that helps people improve their mood by increasing engagement in meaningful, rewarding activities, and it is widely used to treat depression, often proving as effective as antidepressant medication.
1. Any activity that supports physical, social, self-care, etc.
What are the 3 types of communication?
Passive, aggressive, and assertive
What is the name of the imaginary line that divides Earth into the Northern and Southern Hemispheres?
The equator
Someone doesn't text you back, and you immediately assume they hate you. Identify two ways to challenge this thought.
Thoughts on trial
Check the facts
Cognitive restructuring / re-framing
DBT, CBT, and ACT
Dialectic behavioral therapy, cognitive behavioral therapy, and acceptance commitment therapy
Explain the CBT model.
An event leads to thoughts, emotions, and then behaviors.
What are the 2 components of mindfulness?
Awareness and acceptance
How many hearts does an octopus have?
3
What type of cognitive distortion is this: You’re in a meeting with your manager. She asks a question during your presentation, but her tone is unusually serious. You notice she doesn’t smile afterward and she avoids eye contact for a moment. You immediately think: “She must think my idea is foolish”
Mind reading, fortune telling, or jumping to the conclusion
DEARMAN
Describe, express, assert, reinforce, mindful, appear confident, and negotiate
No name calling, take turns speaking, no yelling, no stonewalling, discuss one topic at a time, use "I feel" statements, compromise, take a time out if needed, and ask why you're upset
What are the 4 components of DBT?
Emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness
What year did the first iPhone come out?
2007
ACCEPTS
Activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations
What are thought defusion techniques? Provide me with 1 technique.
Thought defusion is a core skill in Acceptance and Commitment Therapy (ACT) that helps you change your relationship to a thought rather than trying to change the thought itself. In everyday life, we often experience cognitive fusion — when a thought feels like an absolute truth or a command, and it drives our emotions and actions. Defusion creates a small “space” between you and the thought so it becomes something you notice rather than something you are
What is DBSA and where can you locate it? Hint: one location is somewhere in the facility.
The depression and bipolar support alliance - information is in the group room or at the front desk
What is the address and phone number for ITC?
3600 Collins Ferry Road and 304-598-6429 ex. 5