Cognitive techniques Flashcards
What are Cognitions?
Give an example
Cognitions refer to our thoughts—both the content and the process. Our interpretation of events significantly impacts our emotions, behaviors, and physical sensations.
E.g. if you’re into an event as I’m unlovable you might feel sadness experience physical sensation like heaviness and withdrawal from your loved ones which creates a vicious cycle
What are hot cognitions?
Cognitions linked to distress that affect emotions and behaviors.
How can interpreting a mistake affect emotions regarding hot cognitions?
Interpreting a mistake as a personal failure can trigger feelings of worthlessness, leading to avoidance of tasks.
What is the Vicious Cycle in cognitive therapy?
A cycle where negative thoughts reinforce emotions, physical sensations, and behaviors.
Define Core Beliefs in cognitive therapy.
Deeply ingrained beliefs formed in childhood, often rigid and overgeneralized.
What are Automatic Thoughts?
Immediate, situation-specific thoughts that occur spontaneously.
What is Cognitive Restructuring?
Identifying and challenging irrational thoughts, then replacing them with more balanced ones.
E.g. changing, I’m a failure. I always make mistakes to - everyone makes mistakes but it doesn’t define your worth
What is a Thought Record?
A tool where individuals track their thoughts, feelings, and behaviors in specific situations to identify patterns.
E.g. But I had to fill out for CBT.
What is Socratic Questioning?
A questioning technique used to explore and challenge irrational beliefs.
What are Behavioral Experiments?
Techniques where individuals test negative beliefs through real-life experiments.
Define Decatastrophizing.
Exploring worst-case scenarios and finding ways to cope with them.
What are Cognitive Distortions?
Biased ways of thinking that lead to negative interpretations of the world.
What is Catastrophizing?
Jumping to the worst possible conclusion.
What is All-or-Nothing Thinking?
Viewing situations in black-and-white terms, with no middle ground.
What does Mental Filtering involve?
Focusing solely on the negative aspects of a situation while ignoring the positives.
What is Emotional Reasoning?
Believing that negative emotions reflect reality.
What is the Meta-Cognitive Questionnaire (MCQ)?
A tool to assess beliefs about worrying thoughts and cognitive processes.
What is the purpose of Monitoring Diaries in cognitive therapy?
To track connections between thoughts, emotions, and behaviors.
What is the STOPP Technique?
A mindfulness-based technique to pause and reconsider responses to negative thoughts.
What is the Downward Arrow Technique?
Explores deeper core beliefs by asking about the worst part of a thought.
What is the Brief Core Schema Scale used for?
To assess negative and positive beliefs about oneself and others.
It’s really good for uncovering underlining call Belize such as I’m unlovable it would lead to emotions of sadness
What does the Young Schema Questionnaire identify?
Early maladaptive schemas that trigger unhealthy behaviors and distress.
What is the goal of identifying Negative Thoughts in cognitive therapy?
To identify and challenge automatic negative thoughts.
What impact does Personalization have on individuals?
Assuming personal responsibility for events outside one’s control, leading to feelings of shame.
True or False: Cognitive therapy emphasizes the importance of recognizing and altering interpretations.
True
What are the PHQ-9 and GAD-7 used for?
To assess cognitive distortions.
How can clients gain insight into their patterns of thinking?
By using monitoring diaries to track triggers, thoughts, emotions, and behaviors.
What is the purpose of the Cognitive Continuum technique?
To help clients move away from black-and-white thinking by placing beliefs on a spectrum.
What are the two components clients examine in the Pros and Cons technique?
Advantages and disadvantages of holding a particular belief.
Fill in the blank: A belief that can motivate but also cause anxiety is ‘If I don’t succeed, I’m a _______.’
failure.
What is the emotional consequence of Jeremy’s anxiety when he goes outside?
He feels overwhelmed and anxious.
What physical symptom does Jeremy experience that contributes to his fear of judgment?
Shaking.
What behavioral consequence does Jeremy exhibit due to his anxiety?
He avoids going outside and withdraws from social situations.
What core belief might Jeremy hold that amplifies his anxiety?
‘I am being judged negatively’ or ‘I cannot control my anxiety in public.’
What essential tools are mentioned for cognitive therapy?
Thought monitoring and assessment tools.
True or False: Negative thoughts, core beliefs, and assumptions cannot be modified using CBT techniques.
False.
What is the main conclusion regarding cognitions in cognitive therapy?
Cognitions are both the content and the process of thinking.
What should be assessed to identify unhelpful thoughts in cognitive therapy?
Using thought monitoring and assessment tools.
What does the Pros and Cons technique help increase?
Motivation to change thoughts.
What additional information is needed regarding Jeremy’s anxiety triggers?
Whether he feels anxious in all outdoor settings or only in specific places.
What questions should be asked to understand Jeremy’s anxiety better?
How often does this anxiety occur, specific situations, thoughts or past experiences, coping mechanisms or therapy attempts, and effects on daily life.
Who authored ‘Cognitive Behavior Therapy: Basics and Beyond’?
Beck, J. S.
Who collaborated on the development of the GAD-7?
Spitzer, Kroenke, Williams, and Löwe.
Fill in the blank: The PHQ-9 is a measure for assessing _______.
depression.
Fill in the blank: The GAD-7 is a brief measure for assessing _______.
generalized anxiety disorder.
What can be modified using various CBT techniques?
Negative thoughts, core beliefs, and assumptions.
What is the main goal of cognitive therapy?
To identify unhelpful thoughts and implement changes.
What are the three levels of cognition and give example examples of each?
Core beliefs
Intermediate beliefs
Automatic thoughts
Core belief - I’m a failure
Intermediate beliefs - assumptions and rules for living such as I should always do my best otherwise I will fail
Automatic thoughts - I messed up, they must hate me
What are the key cognitive techniques?
Cognitive restructuring
Thought records
Socratic question
Behavioural experiments
Mindfulness based cognitive behavioural therapy
Cognitive distortions - think black-and-white thinking, catastrophe et cetera
Between thoughts and actions what is the very key component that_a lot of mental health disorders?
Interpretation
Describe the brief core schema scale and who created it
It was created by Fowler 2006
Call people about themselves such as I am bad I am vulnerable. I am not good enough. I am good people are good people are truthful.
How can you use the pie chart in Covid if techniques?
Illicit the -4 and generate a list of potential explanations, draw the pie chart and provide the percentages of the likelihood of these explanations, and make sure to leave the catastrophic explanation last showing people that they are a preference of reasons why something may be before the catastrophic thought
What is another way of doing something similar to a pie chart of explanations?
Keeping a full record essentially dismutation
