CBT

Core Model:What's the CBT premise that determines where you intervene?

Thoughts cause feelings not events. Change the thought interpretation to change the feeling.

Core Model:What's the CBT sequence when you notice distress?

Situation → Automatic thought → Emotion. Identify the thought then challenge it.

Core Model:You feel anxious but can't pinpoint why. First step?

Ask: "What was I just thinking?" Surface the automatic thought.

Core Model:You've identified a distorted thought. What's next?

Challenge: What's the evidence for/against? Is there another explanation?

Core Model:You've challenged the thought and found it distorted. Final step?

Reframe: Create a balanced alternative thought based on evidence.

Core Model:Why does CBT target thoughts rather than feelings directly?

Feelings follow from interpretation. You can't argue with a feeling but you can examine the thought.

Distortion Recognition:"I failed this test so I'm a complete failure."

All-or-nothing thinking. Check: Is there middle ground?

Distortion Recognition:"I always mess things up."

Overgeneralization. Check: Is "always" actually true?

Distortion Recognition:You got 9 compliments and 1 criticism. You dwell only on the criticism.

Mental filter. Ask: What am I filtering out?

Distortion Recognition:"That compliment doesn't count—they were just being nice."

Disqualifying the positive. Ask: Why doesn't this count as evidence?

Distortion Recognition:"She didn't text back—she must be mad at me."

Mind reading. Ask: What's the actual evidence for their mental state?

Distortion Recognition:"This presentation will definitely go badly."

Fortune telling. Ask: Am I predicting without evidence?

Distortion Recognition:"If I mess up this interview my career is over."

Catastrophizing. Ask: What's the realistic worst case?

Distortion Recognition:"My contribution wasn't that important."

Minimization. Ask: Am I shrinking positives unfairly?

Distortion Recognition:"I feel like a fraud so I must be one."

Emotional reasoning. Feelings aren't facts. What's the evidence outside the feeling?

Distortion Recognition:"I should be further along by now."

Should statement. Reframe to "I'd prefer..." and ask: Is this expectation realistic?

Distortion Recognition:"I'm such an idiot."

Labeling. You did a thing; you aren't the label. Describe behavior not identity.

Distortion Recognition:"The project failed—this is all my fault."

Personalization. Ask: What factors outside me contributed?

Distortion Recognition:"This is entirely their fault not mine."

Blaming. Ask: What's my part? What can I control?

Distortion Recognition:"I have no control over any of this."

External control fallacy. You have partial control over some things. Identify those.

Distortion Recognition:"If they really cared they'd know what I need without me saying."

Fallacy of change / mind reading. Others can't read minds—communicate directly.

Techniques:When is the evidence technique most useful?

When the thought makes a testable claim. "I always fail" → check the actual record.

Techniques:When use behavioral experiments instead of thought challenging?

When you need real-world data. Test the prediction in action rather than analyzing it.

Techniques:What's the "best friend" technique?

Ask: "What would I tell a friend thinking this?" Bypasses harsh self-standards.

Techniques:The thought challenge isn't reducing distress. What next?

Try defusion: "I notice I'm having the thought that..." Create distance rather than debate.

Techniques:How do you handle a thought that's actually true?

Shift from accuracy to usefulness: "Is this thought helping me act effectively right now?"

Techniques:What's the downward arrow technique for?

Finding core beliefs. Keep asking: "If true what would that mean about me?"

Techniques:You can't generate a balanced alternative thought. What helps?

Ask: "What will I believe about this in 6 months?" or "What would a neutral observer say?"

Gotchas:You try to challenge thoughts mid-panic attack. Problem?

High arousal blocks cognition. Regulate the body first (breathing/grounding) then challenge.

Gotchas:Your reframed thought feels fake. What went wrong?

Probably toxic positivity. Good reframes acknowledge difficulty while adding realistic perspective.

Gotchas:You intellectually see the distortion but still feel bad. Normal?

Yes. Belief change lags behind insight. Repetition over time builds new defaults.

Gotchas:You keep identifying the same distortion daily. Sign of failure?

No—that's the work. Awareness is step one. Frequency decreases with consistent challenging.