Cognitive Defusion
True or false: Thoughts are facts!
False!
Just because you have a thought does not mean it is a fact!!!
What does mindfulness mean?
Focusing on the present moment!
The catchphrase for Behavioral Activation is "Move a muscle...what?"
Change a thought!
What is the CBT Stop?
STOP Change the Channel
What day is the first day of Spring?
March 20, 2026!
What is cognitive fusion?
Getting "stuck" to our thoughts and believing they are truth, when we view our thoughts as a rule we must follow, ideas we won't let go of even if it makes our distress level go up
Explain 4x4 breathing!
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds
When people feel sad or depressed, what are two common physical or emotional feelings they might experience, and two things they might do because of those feelings?
You might feel tired, unmotivated, lonely, upset, disappointed. You might isolate, bed-rot/doom scroll, lash out, etc.
What do the letters in the DBT version of STOP stand for?
Stop! Don't move a muscle/freeze your body
Take a step back
Observe the situation
Proceed mindfully/make a helpful choice
What is the diameter of the average basketball hoop?
18 inches
What does cognitive defusion mean?
Creating distance from our thoughts and feelings by seeing them for what they are (words, passing sensations) not what our brain is saying they are (facts, danger, etc)
Explain 5 senses!
Name 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you taste!
Describe three reasons why activity can help improve your mood.
Distraction, energy, clearer thinking
What are racing thoughts, and how can you use CBT STOP to help?
Racing thoughts are thoughts that keep popping up in your mind over and over. They can make you feel stressed, angry, or frustrated, and might cause you to act without thinking.
One way is to visualize a stop sign to pause the thoughts. Another way is to "change the channel" in your brain by thinking about something else you enjoy/something pleasant.
TEAM 1 VS TEAM 2 QUESTION: How many elements are currently on the periodic table? The team with the closest guess gets the points.
118
Name two ways you can practice cognitive defusion and explain (or show us)!
Therapist will determine if correct!
Share 2 examples of when you might use mindfulness!
When worried about a test coming up, stressed about a party over the weekend, thinking about "what ifs"
When using Behavioral Activation, why don't you wait around to feel motivated before beginning an activity?
It is not “Step 1: get motivated; Step 2: perform the activity” but instead “Step 1: do activity; Step 2: feel more motivated”! If you're feeling depressed/sad, that motivation won't always come on its own - you have to make a CHOICE to move.
The more active we are, the more motivated we get to be more active, and a cycle continues!
Think of the CBT triangle
Think of a difficult situation from your own life where you did use or could have used CBT STOP.
Therapist will determine if answer is correct!
What year did Compass open?
2011!
Give an example of how you can defuse one of your ANTs with writing.
Scramble up the letters, make it look funny, etc
True or False - You can use mindfulness skills anywhere.
True!
Imagine you’ve been feeling really unmotivated and laying in bed all day.
Using the Behavioral Activation idea of baby steps, create a simple plan to help you start being more active.
Example of baby steps for going on a walk:
1- sit up in bed
2- put feet on floor
3- stand up
4- find shoes
5- put on shoes
6- walk to the door
7- go outside
Think of a difficult situation from your own life where you did use or could have used DBT STOP.
Therapist will determine if answer is correct!
TEAM 1 VS TEAM 2 QUESTION: What is the distance from earth to the sun? The team with the closest guess gets the points.
93 million miles