Cognitive distortions
What are cognitive distortions?
Irrational thoughts that can influence emotions and behavior choice
TRUE or FALSE: Only humans with DSM-5 diagnoses can benefit from using coping skills
FALSE!! Coping skills are beneficial for ALL
What are the 3 parts of the CBT triangle?
Emotions, thoughts, behaviors
What is habituation?
'getting used to' or allowing anxiety to reduce independently
Why do both thought challenging and exposures?
Behaviors, thought and emotions all impact each other. Humans have most control over thoughts and behaviors
TRUE or FALSE: Only those diagnosed with anxiety disorders experience cognitive distortions within their thinking
FALSE! All humans experience cognitive distortions
What are the coping skills that can be used in all situations and is always readily available?
Respiratory control and/or mindfulness
What does generalization mean in regards to exposures?
Utilizing evidence gained from one exposure to apply to others as well as spreading progress across various settings
When do you start the timer during an exposure?
When anxiety reaches peaking point
TRUE or FALSE: the goal of thought challenging is to gain certainty of a situation
FALSE. The goal is to see a situation differently so that one is able to change behavior and build tolerance for uncertainty
What coping skill is utilized to challenge cognitive distortions?
Thought Challenging
TRUE or FALSE: A distraction coping skills is used effectively when completed for more than 30 minutes
FALSE! Distraction skills are effective when used for around 15 minutes as it is a slippery slope into avoidance
True or false: ERP is a therapeutic technique only used for those diagnosed with OCD
FALSE! other anxiety based disorders including trauma utilize a form of ERP
What are neutralizing behaviors in regards to exposures?
Any behavior done during an exposure trial to bring anxiety down rather than allowing anxiety to reduce naturally
Name all the parts of thought challenging?
hint: 12
Situation, automatic thought, emotions, physical sensations, behaviors that do not support treatment, cognitive distortions, evidence for, distorted perception, evidence against, verdict, balanced thought, behaviors that do support treatment
Identify the cognitive distortion:
Lola has the thought of "my friend must be ignoring me if she just posted on social media but didn't answer my text".
Jumping to conclusions, mind reading and/or catastrophizing
1 person name a coping skill, another explain how to complete the skill, another display how to use correctly, and another explain a situation when it would be appropriate to use
TBD
All of the following are correct in the expectations of CBT/ERP work except:
a. Family participation is crucial
b. Anxiety only gets better
c. Sometimes it gets worse, before it gets better
d. You get out as much as you put in
B! It is expected for anxiety to get worse before it gets better
True or False: it is never appropriate to use a coping skill during an exposure
FALSE! If a panic attack occurs during a trial, utilizing coping skills to manage the moment would be appropriate and preferred over engaging in compulsive behaviors
What are the three targets of thought challenging?
1. discovering core fear (if, then)
2. probability over estimation
3. catastrophizing
What is the official term for all or nothing thinking?
Hint: _____ thinking
Dichotomous thinking
What is the coping skill that is directly opposite of rumination?
Mindfulness
Who is known as the founder of CBT?
Aaron Beck in the 1960s
What is the ideal rating on the anxiety scale to begin working on an exposure hierarchy?
Hint: 0-7
3-4
When is it appropriate to complete a thought challenge?
1. When anxiety is at a manageable
2. before deciding to engaging in a safety behavior
3. when struggling to move past a distressing thought
4. to see a situation differently