Shoreline CBT !

CBT Basics

100

What does CBT stand for?

Cognitive behavioral therapy

200

True or False: Thoughts lead to Emotions, but Behaviors don't lead to thoughts.

FALSE! Behaviors DO lead to thoughts -- which lead to emotions which lead to behaviors! 

300

True or false: CBT is a therapeutic method designed specifically for eating disorders and OCD. 

FALSE! CBT can treat many types of problems, including anxiety, depression, EDs, OCD, bipolar disorder and many others!

400

Name the ABC of the ABC model

Activating Event 

Belief 

Consequence

500

Name the DE of the ABC Model

Dispute 

Effective New Belief

Cognitive Distortions

100

I should always be friendly. 

Should statements

200

She said my hair looks nice today so that must mean she thinks it looks terrible every other day. 

Mind reading

300

I tripped down the stairs. I can never show my face in school again!!!

Magnification

400

I feel like I disappointed my family, therefore I am a disappointment and failure. 

Emotional reasoning

500

I'm a bad person so that must be why bad things always happen to me. 

Magical thinking

CBT Cycles

100

Name three physical symptoms that might indicate depression

Fatigue, poor concentration, sleep disturbance, etc.

200

True or False: The cycle of anger has three points

FALSE! The cycle of anger is a CIRCLE and has five separate steps

300

What is the first step in the cycle of anger? 

Triggering event

400

How can we slow down the cycle of anger?

Tune into physical symptoms, identify negative thoughts, check in with emotions before responding with behavior

500

What three things result from the stressor in the cycle of depression? 

Thoughts, feelings, physical symptoms

Cognitive Dissonance

100

I believe that all bodies are beautiful...and I engage in eating disorder behaviors to change my body. 

Is this cognitive dissonance? Why/why not?

YES! Holding the belief that all bodies are beautiful conflicts with the intentions behind engaging in ED behaviors to change your body

200

What is cognitive dissonance? 

The state of having inconsistent thoughts, beliefs, or attitudes, especially as relating to behavioral decisions and attitude change.

300

Name two ways to reduce cognitive dissonance 

Change existing belief, add a new belief, reduce the importance of the belief, etc.

400

How can you identify cognitive dissonance in yourself? What are the signs/signals?  

1. General discomfort that has no obvious or clear source.
2. Confusion.
3. Feeling conflicted over a disputed subject matter.
4. People saying you're being a hypocrite.
5. Being aware of conflicting views and/or desired but not know what to do with them.

500

What are the possible negative behavioral effects of cognitive dissonance? 

- Doubling down on problematic belief 

- Minimizing the belief or action

- confirmation bias (picking and choosing information that supports your belief)

WILD CARD

100

True or false: Your thoughts are always true

FALSE! You can't always trust that your thoughts are telling you the truth

200

Reframe it: 

My family is not supportive of my recovery so I'll probably never recover. 

:) 

300

Name the skill: 

Recalling evidence against the thought distortion is known as...

Checking the facts or reality testing

400

What two other types of therapy are adapted from CBT? 

DBT and ACT

500

Name all three components of self-compassion

Self-kindness 

Common Humanity 

Mindfulness