CBT - Cognitive Restructuring Techniques
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Questions and Answers

What is the first step in transforming negative thoughts?

  • Replace the thought
  • Notice the thought (correct)
  • Practice mindfulness
  • Redirect your focus

    • Deep breathing is an example of a grounding activity.

    True

    What is the main issue in Ana and Carlos's relationship?

  • Ana spends too much time on her phone. (correct)
  • Ana doesn't communicate with her coworkers.
  • Both are ignoring each other completely.
  • Carlos feels overwhelmed with work.

    • What is a positive thought Carlos replaces his negative thought with?

    <p>I've prepared well, and I'll do my best. They want to hear what I can offer.</p> Signup and view all the answers

    To calm himself, Carlos practices ______.

    <p>deep breathing</p> Signup and view all the answers

    Ana and Carlos are arguing because Ana feels neglected.

    <p>False</p> Signup and view all the answers

    What could Ana do if she makes a mistake at work?

    <p>Acknowledge it calmly.</p> Signup and view all the answers

    Match the following steps to their actions:

    <p>Notice the Thought = Identify negative thoughts Replace the Thought = Replace with a positive thought Redirect Focus = Engage in a calming activity Grounding Activity = Deep breathing or mindfulness</p> Signup and view all the answers

    Carlos feels _____ when Ana is on her phone during dinner.

    <p>ignored</p> Signup and view all the answers

    Which is NOT a suggested grounding activity?

    <p>Overthinking</p> Signup and view all the answers

    Redirecting focus can help in managing anxiety during stressful situations.

    <p>True</p> Signup and view all the answers

    What should Ana plan to cope with the situation?

    <p>Reduce phone usage during dinner.</p> Signup and view all the answers

    What should Carlos do after noticing his negative thought?

    <p>Replace the thought with a positive, realistic one.</p> Signup and view all the answers

    Match the problems with their potential solutions:

    <p>Carlos feels neglected = Spend less time on the phone during dinner Ana feels overwhelmed = Set boundaries for work-related messages Communication issues = Talk openly about feelings Frequent arguments = Practice active listening</p> Signup and view all the answers

    Even if Ana stumbles during her presentation, her coworkers might not understand her mistakes.

    <p>True</p> Signup and view all the answers

    To reduce feelings of helplessness, it is important to identify the _____ of a problem.

    <p>solution</p> Signup and view all the answers

    What is the purpose of the grounding technique described in the content?

    <p>To reduce anxiety and build confidence</p> Signup and view all the answers

    Laura participates in group play without any worries during recess.

    <p>False</p> Signup and view all the answers

    What is an example of a grounding technique used by Laura?

    <p>Mindful breathing with a stuffed animal</p> Signup and view all the answers

    Laura's first step to overcome her avoidance is to watch other kids ______.

    <p>play</p> Signup and view all the answers

    What is the last step in Laura’s exposure hierarchy?

    <p>Join a small group activity</p> Signup and view all the answers

    What can be a short-term consequence of an anger-triggering situation like a car accident?

    <p>Accident damage</p> Signup and view all the answers

    Match the following steps of Laura's exposure hierarchy with their descriptions:

    <p>Step 1 = Watch other kids play Step 2 = Draw with her friend Step 3 = Play a simple game with John Step 4 = Join a small group activity</p> Signup and view all the answers

    Mindful breathing helps Laura calm her nervous system.

    <p>True</p> Signup and view all the answers

    Mapping out the cycle of anger helps clients visualize the connection between triggers, behaviors, and solutions.

    <p>True</p> Signup and view all the answers

    What does Laura focus on while performing her breathing exercise?

    <p>The movement of the stuffed animal on her belly</p> Signup and view all the answers

    Name one coping mechanism that can help when feeling upset.

    <p>Leaving for 10 minutes</p> Signup and view all the answers

    Understanding of the behavior and rehearsing new __________ ensures the client feels confident.

    <p>behaviors</p> Signup and view all the answers

    Match the following terms with their definitions:

    <p>Triggers = Factors that provoke emotional responses Behavior = Actions taken in response to triggers Consequences = Results of behaviors that occur after actions Solutions = Strategies to manage or cope with triggers</p> Signup and view all the answers

    What is the primary goal of Cognitive Restructuring?

    <p>To change negative thoughts into positive ones</p> Signup and view all the answers

    Which of the following describes a long-term consequence of a car accident?

    <p>Weeks without a car</p> Signup and view all the answers

    The ABC model refers to the steps Antecedent, Behavior, and Consequence.

    <p>True</p> Signup and view all the answers

    Rehearsing coping strategies is unnecessary for clients managing emotional triggers.

    <p>False</p> Signup and view all the answers

    What is the main goal of mapping out the cycle of anger?

    <p>To visualize the connection between triggers, behaviors, and solutions.</p> Signup and view all the answers

    What does the 'C' in the ABC model represent?

    <p>Consequence</p> Signup and view all the answers

    María believes that if she makes one mistake during her presentation, everyone will think she is __________.

    <p>incompetent</p> Signup and view all the answers

    Which cognitive distortion does María exhibit when she thinks her friend doesn't care because of one canceled plan?

    <p>Overgeneralizing</p> Signup and view all the answers

    Match the following components of the ABC model with their definitions:

    <p>A (Antecedent) = The event that triggers a thought B (Behavior) = The action taken in response to the thought C (Consequence) = The result of that behavior</p> Signup and view all the answers

    What is an alternative thought that María considered after examining the evidence?

    <p>She might have had a reason, and one mistake doesn’t define our friendship.</p> Signup and view all the answers

    Cognitive distortions are always rooted in reality.

    <p>False</p> Signup and view all the answers

    What is the first step Laura takes in her gradual exposure process?

    <p>Drawing with John</p> Signup and view all the answers

    Ana believes that the worst-case scenario is highly likely to occur during her work presentation.

    <p>False</p> Signup and view all the answers

    What catastrophic thought does Ana have about her work presentation?

    <p>I’ll lose my job if I mess up.</p> Signup and view all the answers

    In order to gain confidence, Laura progresses from drawing with John to engaging in more ______ activities.

    <p>challenging</p> Signup and view all the answers

    Which of the following is NOT a method used in the gradual exposure process?

    <p>Avoid social interactions</p> Signup and view all the answers

    Each successful step shows Laura she can handle social situations without ______ or conflict.

    <p>rejection</p> Signup and view all the answers

    Match the following steps of gradual exposure with their descriptions:

    <p>Identify Catastrophic Thought = Recognize negative thoughts influencing anxiety Challenge the Likelihood = Assess the actual odds of feared outcomes happening Reinforce Success = Acknowledge achievements in social interactions Participate in Larger Group Activities = Engage in activities that involve more peers</p> Signup and view all the answers

    Gradual exposure involves initially confronting the most stressful situations immediately.

    <p>False</p> Signup and view all the answers

    Study Notes

    CBT - Cognitive Restructuring

    • Aims to change negative or irrational thoughts to positive ones
    • María is anxious about a work presentation
    • Believes a mistake will make her seem incompetent

    Thought Record

    • ABC Method (Antecedent, Behavior, Consequence)
    • Used to track negative thoughts and their impact
    • Example: Friend cancels plans, she yells, feels guilty
    • Negative thought: Friend doesn't care, letting her down
    • Cognitive distortion: Overgeneralizing (one canceled plan doesn't mean she doesn't care)
    • Alternative thought: Perhaps a reason, one mistake doesn't define the friendship
    • Behavior change: Next time, try to stay calm and ask for reason

    Behavior Activation

    • Used for depression and anxiety, involving pleasurable activities
    • Laura, 7-year-old with ADHD, experiences rejection.
    • Negative cycle: avoids recess, believes no one likes her, feels worse
    • Motivating Laura to engage in activities like drawing or dance with a friend

    Gradual Exposure

    • Facing feared situations, beginning with low-stress and increasing difficulty to build confidence
    • Example: Laura, fearful of recess, starts by observing others play to gradually increase her interaction
    • Steps involve watching others, drawing, playing games
    • Reinforce success (each step reinforces confidence)

    Problem Solving

    • Identifying a problem and finding solutions together
    • Example: Ana and Carlos disagree; Carlos feels ignored, Ana overwhelmed with work messages
    • Identify the problem (Carlos feeling neglected)
    • Brainstorm solutions (e.g., Ana checks her phone before dinner)
    • Evaluate solutions (pros and cons for each)
    • Choose best solution (e.g., Ana checks phone 10 min before dinner)
    • Implement solution (Ana checks her phone before dinner)

    9-Affirmations

    • Positive self-talk, focusing on strengths and qualities
    • Example: "I am capable of handling this situation successfully"

    8- Thoughts Stopping

    • Interrupting negative thoughts, redirecting focus to positive/realistic ones
    • Using calming techniques (deep breathing, mindfulness)

    ART (Anger Replacement Therapy)

    • Rules are set for acceptable and unacceptable behaviors to aid in awareness of anger triggers
    • Triggers and behaviors are identified
    • Role-playing scenarios to gain perspective and empathy

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    Related Documents

    CBT Quiz PDF

    Description

    Explore various cognitive behavioral therapy techniques aimed at transforming negative thoughts into positive ones. This quiz covers methods such as the ABC model, behavior activation, and gradual exposure, with examples illustrating their application in real-life scenarios. Test your understanding of these concepts and enhance your knowledge in cognitive psychology.

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