Cognitive distortion, Catastrophizing: “I made one small error in my report. Now I’ll definitely get fired, lose my apartment, and never work again.”. Mind reading: “My professor looked at me briefly. She thinks my question was stupid.”. Personalization: “Two people left the workshop early. They probably didn't like my presentation.”, Automatic negative thought (ANT), A student walks past a classmate who doesn't say hello. ANT: “She hates me.” A therapist asks a client to try a homework assignment. ANT: “I'll fail at this like I fail at everything.”, Cognitive restructuring, Original thought: “I stumbled during my presentation. Everyone thinks I'm incompetent.” Restructured thought: “I felt nervous, but no one mentioned the mistake. People were mostly looking at their notes. One small stumble doesn't mean I'm incompetent.”, Behavioral activation, A depressed client stays in bed all day. Behavioral activation: The therapist asks the client to spend 10 minutes walking outside and then rate their mood before vs. after. Result: Mood improves slightly, breaking the cycle of inactivity → low mood → more inactivity., Thought record, Situation: Sent a text to a friend. No reply after 2 hours. Automatic thought: "She's ignoring me because I'm boring." Emotion: Sadness 80%, Anxiety 70% Evidence for: She usually replies within 30 minutes. Evidence against: She has a new job and is busy. Yesterday she said she likes talking to me. Balanced thought: "It's possible she's busy. I'll wait until tomorrow before assuming anything.".

CBT terms examples

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