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Cognitive and Behavior Therapies

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Laura Thrower

on 7 May 2014

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Transcript of Cognitive and Behavior Therapies

Cognitive Therapy:
"cognoscere "
What idea is cognitive therapy based on?

Your perception of events affects your happiness
reciprocal determinism
people often think illogically or based their thoughts on faulty ideas
Your thinking determines your mood:
According to the cognitive view the individual’s negative and distorted thinking is the basic psychological problem when it comes to anxiety, depression, or other troubles
Depressed individuals and people with other mood disorders treated with cognitive therapy in a routine clinical care setting showed a significant improvement in symptoms.
Thought Record
A journal where one writes negative
thoughts and analyzes them

Can reflect on thinking after the event

An approach for creating healthier alternatives

Can be past or present thoughts
10 Steps
The situation
Initial thought
Negative thinking
Source of negative belief
Challenge your thinking
Consider the consequences
Alternative thinking
Positive belief and affirmation
Action plan
Briefly describe the situation that led to your unpleasant feelings.
The Situation
I made a mistake at work
Automatic Thought
What thought first popped into your head? This was probably a subconscious or automatic thouht
I feel like a failure. If people knew the real me, they wouldn't like me.
Negative Thinking
Identify the negative thinking behind your initial thought. Choose one or more from the list of common types of negative thinking.
Common Types of Negative Thinking:
All-or-Nothing Thinking
"I have to do things perfectly, because anything less than perfect is a failure."

Disqualifying the Positives
"Life feels like one disappointment after another."

Negative Self-Labeling
"I feel like a failure. I'm flawed. If people knew the real me, they wouldn't like me."

"If something is going to happen, it'll probably be the worst case scenario."
Source of Negative Thinking
Is there a deep belief or fear driving this thinking? Can you trace your thinking back to a situation or person? What is the source?
I can hear the voice of my parent saying that I’m a failure and that I’ll never amount to anything.
Challenge your thinking
Look at the evidence both for and against it. How true is it? How false is it? Have you been in a similar situation before? What strengths do you bring to this situation?
I'm hard on myself. I've had some successes. I don't always succeed, but I do sometimes. People have complimented me on my work. It's when I try to be perfect that I feel overwhelmed and disappointed in myself.
Consider the Consequences
What are the short-term and long-term consequences if you continue to think like this? Look at the physical, psychological, professional, and emotional consequences.
I'm damaging my self-esteem. If I continue to think like this, my negativity will affect my relationships and possibly my health. I'll become exhausted.
Alternative Thinking
Once you've considered the facts, write down a healthier way of thinking. The goal is to be more open to alternative thoughts at this point.
I don't have to succeed at everything. I might not succeed at this, but that doesn't mean I fail at everything. I want to get rid of this negative thinking. I'm not gaining anything by being hard on myself.
Positive Belief & Affirmation
Write down a statement that reflects your healthier beliefs. Find something that you can repeat to yourself.
I am successful in many ways.
"Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference." - Serenity Prayer.
Action Plan
What action can you take to support your new thinking?
I'm going to celebrate my victories, and focus on the positives. The next time I make a mistake, I won't dwell on the negatives and waste my energy. Instead I'll focus on what I can learn from my mistake.
Do you feel slightly better or more optimistic? This step reinforces the idea that if you change your thinking, you will change your mood. Rate your mood.
change the way the client INTERPRETS events
Cognitive Therapy is often used with concepts found in behaviorism. If you want to "change your life", you have to start with action. The actions will create a change in your thoughts and you will be better! This is called "Cognitive Behavioral Therapy".
Other Techniques...
Beck's Cognitive Therapy: (REBT)
arbitrary inference
selective abstraction

Rational Emotive Behavior Therapy:
REBT therapists tend to use forceful and active disputes to challenge the client's beliefs ("How's that working for you?" or "Do you want to be right or happy?"
Cognitive Behavior Therapy:

combines the ideas of cognitive therapy with ideas about classical and operant conditioning
Often used to treat phobias and addictions
Examples of Cognitive Behavior Therapy in action...
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