Cognitive Distortions
Interpreting the thoughts and beliefs of others without adequate evidence
mind reading
You're feeling really sad and you don't want to deal with it so you decide to take a nap. Healthy or unhealthy?
Unhealthy - this is avoidance
This is a skill for managing unwanted behaviors. Rather than giving in to an urge, you to ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
urge surfing
This technique/skill involves slowly inhaling and exhaling
deep breathing
What are 4 examples of positive distractions?
example:
reading, painting, playing a board game, crochet, talking to a friend
Bonus point: in what situation could you use positive distractions as a coping skill?
Seeing only the worst possible outcomes of a situation
catastrophizing
John has a lot of stress from school. When he gets home, he yells at his brothers to get his frustration out. Healthy or unhealthy?
Unhealthy
Bonus point: what could John do instead?
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce, Mindfulness, Appear Confident, Negotiate
What involves the tensing of the muscles then releasing for relaxation?
progressive muscle relaxation
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Seeing things in only two categories and think in absolute ways. If a situation falls short of perfect, it is seen as a total failure.
all-or-nothing thinking / black-and-white thinking
Suzie gets into an argument with her mom. She decides to take some space and go for a walk. Healthy or unhealthy?
Healthy
Bonus point: what other skills could Suzie use when she gets back from her walk?
This type of mindset or way of thinking refers to a balance between the reasonable and emotional minds. You recognize and respect your feelings, while responding to them in a rational manner.
wise mind
When Bryan gets told no in school, he will shut down and not do his work. Name two coping skills Bryan could use to help calm his emotions.
examples:
do deep breathing exercises
take a break and come back to his work
throw ice
Using this strategy, you would consider the advantages and disadvantages of doing something
pros & cons list
Interpreting the meaning of a situation negatively with little to no evidence
Jumping to conclusions or assuming
What makes a coping skill unhealthy?
What is radical acceptance?
Instead of focusing on how you would like something to be different, you will recognize and accept the problem or situation as it is
What is assertive communication?
A communication style in which a person stands up for their own needs and wants, while also taking into consideration the needs and wants of others, without behaving passively or aggressively.
Doing the opposite of what you feel or want to do
opposite action
The belief that acts will influence unrelated situations
magical thinking
Name 6 healthy coping skills that you can use
...
What is checking the facts?
Considering and taking into account what has actually happened, rather than jumping to conclusions
Your friend calls you and invites you over to play video games this evening, but you have a big test tomorrow and really need to study. What is one way you can set a healthy boundary with your friend?
example:
I would really like to hang out today, but I need to study and won't be able to tonight.
When could you use positive self-talk as a skill?
When you're feeling harsh towards yourself or insecure
bonus point: what's one sentence of positive self talk that you can say to yourself today?