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CBT - Coggle Diagram

- - - - What would you say to your friend who was experiencing these thoughts?
      - Has everything been exactly the same since you where a child?
      - Different viewpoint (is there anything else that could have been happening in that moment?)
      - Is that rule you created as a child still useful today?
      - Has there been times when that hasn't been true?
      - Is this rule helpful? what could be more helpful?
      - What would you need to give up to get better?
      - Rate how true the thoughts are Prior and after (only looking for 5% change)
      - What would this 'perfect person be like? what traits do the have' Do you have any of those traits? how many people are like that?
      - Cost/benefit worksheet
      - Self validation 'it makes sense I feel like this as....'
    - - Sometimes...
      - Help me understand...
      - I wonder...
      - Is that always true?
      - How certain are you about this?
  - - - I wonder...
      - Help me to understand
      - Sometimes...
    - - Perfectionism (Should/must, labelling) e.g. I should be able to hang out with friends, I am rubbish
        
        Personalisation (over responcibility) e.g. I knew I could have avoided this happening
        
        Emotional reasoning e.g. I am angry, it must be because my friend didn't say hi to me this morning
        
        Overgeneralising e.g. he just lied to me, all boys lie.
        
        Seeing the negatives (mental filter, disqualifying positives)
        I may have passed the exam, but i messed up this question
        
        Black/White (All or nothing) e.g. I am stupid as I got this wrong
        
        Catastrophising (minimising, maximising) e.g. My mum told me off and now she will go on about it for weeks
      - 3 areas
        
        Delete
        
        distort
        
        Generalise
    - - What would be so bad if that was true?
      - What does that say about you?
      - I wonder where that belief may have started?
    - - Thought bubbles
      - Hot cross bun
      - Downward arrow
      - Play out situation with toys (What would the toy feel here?)
  - - - b. Have you ever done anything similar? What happened?
      - c. Do I know anyone else who has been in that situation? what happened?
      - d. If the scary thing happened... what can you do?
      - a. If the scary thing did not happen, what would that mean?
      - e. How likely is it that it will happen?
      - f. What will most likely happen in the situation?
- - - - Grounding (5 see, 4 touch, 3 hear, 2 smell, 1 taste (or stretch!)
      - Notice body sensations- focus on feet connecting to the floor like roots and you becoming more stable like a tree trunk)
      - Mindful walking, noticing the air on skin and sounds around you
      - Mindfulness scripts (Kindness workbook etc.)
      - Body scan
      - Drop anchor