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.”, Cognitive distortion, Automatic negative thought (ANT), Cognitive restructuring, Thought record, 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.”, Behavioral activation, Cognitive distortion, Thought record, Automatic negative thought (ANT), 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.”, Thought record, Cognitive restructuring, Automatic negative thought (ANT), Cognitive distortion, 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., Cognitive distortion, Cognitive restructuring, Automatic negative thought (ANT), Behavioral activation, 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.", Cognitive restructuring, Cognitive distortion, Behavioral activation, Thought record.

CBT terms examples

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