Cognitive Behavioral Therapy Quiz
The following quiz will let you see that our thoughts are not neutral. They have a direct impact on what we feel.
Can you see from this short quiz how your thought processes affect what you feel and do. If you are interested in learning more how CBT can help you, find out how the program will help you
Your answers are highlighted below.
You suddenly feel your heart beating fast, what do you normally think?
There's something wrong with me. My heart can't take this
Have you felt it before during anxiety and panic and was everything ok?
am feeling the affects of anxiety and it will soon pass
Question 1 Explanation:
Your heart beats faster than normal when you get a stress response due to anxiety. If you try to carry on with what you are doing and don't feed it with frightening thoughts, it will soon pass.
You wake up at 4am and have to get up at 6.30am to go to work
It's 4am in the morning.
I will never get back to sleep. I will be exhausted and never get through my day. It's always the same, every night. I won't be able to cope tomorrow without my sleep.
Has this helped you get back to sleep in the past, or made you feel anxious?
Question 2 Explanation:
If we are just factual - it's 4am in the morning and try not to add any more thoughts to it, we can teach ourselves just to accept what is going on. Any other thoughts are just our imagination as they haven't happened!
You didn't get the job that you just had an interview for
I'm not good enough. Nothing ever works out for me. I will never get what I want.
Do you know this for sure, or is it just a habitual way of thinking?
I did my best. I had the necessary experience for the job as they decided to call me for interview
Question 3 Explanation:
Basing our thought processes in reality as opposed to our "interpretation" of what happened is more helpful to us. We all have habits in our thinking that may not be good for us.
You are chatting with a friend when you suddenly feel the symptoms of anxiety
It's ok, I know what is happening and it will pass. It's uncomfortable, but it is only sensations in my body
Oh no she can see that I am anxious. I have to get out of here. Something bad is happening to me.
You don't know for sure what she is thinking unless she actually says it out loud to you. It is normal to want to get away from wherever we are when we feel anxiety - fight or flight response
Question 4 Explanation:
If you are able to remember that it is only the symptoms of anxiety that you are feeling, it will pass.
You are about to give a presentation. Do you think ...
I've done the best I can and I think it will be ok
This will be terrible. People will see that I am nervous and I will look stupid
These thoughts will probably make you feel nervous and affect your ability to to deliver your presentation.
Question 5 Explanation:
If your thoughts are ok about the presentation, you will feel a normal amount of stress and get through the presentation. If you are expecting to look stupid, it may affect your confidence and how you feel about yourself. This in turn will affect your experience of the presentation. Situation is the same, but depending on how you think about it, the outcome may be different.
You have just woken up. Do you think ...
On no, another day to get through. I didn't sleep well last night and will be tired all day and not able to do my work. I wish the day was over.
These thoughts will probably affect your mood. You do not know yet what the day will hold, as it has not happened yet!
Think I will have a shower to wake me up.
If you do not anticipate the day ahead negatively and just take it as it comes, you will be ok.
You have just burnt dinner. Do you think ...
I will scrape the burnt bits off. It's just one dinner.
I'm so stupid for doing this. I always get things wrong. How could I let this happen?
ou are criticizing yourself and blaming yourself for a situation that was just an accident. This blaming and criticizing will affect how you feel about yourself and might make you feel upset or angry.
Question 7 Explanation:
The dinner was burnt. That is one difficulty. Criticizing and blaming yourself gives you a second difficulty that can be avoided.
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Need more practice! Your thoughts may be affecting how you feel
Perfect! Your thoughts are very helpful to you