CBT or Cognitive Behavioral Therapy is one of the most effective forms of psychotherapy out there. CBT is used too help people train or condition their minds and behavior so that they can turn their lives around. In this episode, I explore this wonderful approach.
Cognitive Therapy Aaron T. Beck
Rational Emotive Behavioural Therapy Albert Ellis
ACT therapy (Acceptance and Mindfulness)
DBT (mainly used for Borderline Personality Disorder)
Reality Therapy (problem solving approach based on choice theory) William Glazzer
REBT Appropriate negative emotions… and why you believe what you believe
Automatic Negative Thoughts
Automatic negative thoughts can create emotional problems, depression, and anxiety. These happen without us even noticing.
The Components of Cognitive Behavior Therapy
Thoughts or feelings that reinforce or compound faulty beliefs and create bad behaviours.
Identify problematic beliefs (functional analysis)
Focus on behaviors
Goal orientation
collaboration
homework
ABCDE MODEL
Activating Event
Belief
Consequences
Disruption
Effect
Distortions
Extreme Thinking
- All or nothing thinking Black and white thinking/Polarization (no gray area)
- Overgeneralisation (single incident as sole piece of evidence broad conclusion)
- Always being right
- Overthinking
Negativity
- Blaming (others fault)
- Mental (negative) filtering (focus on negatives)
- Discounting the positives Minimizing… not a big deal
- Catastrophising (worst case scenario) Magnification
Poor Thinking
- Jumping to conclusions (sure without evidence)
- Emotional Reasoning (FEEL THIS BWAY THEREFORE TRUE)
- Labeling / Mislabelling (poisonous people)
- Should statements (rules about how people should behave)
Cognitive Fallacies
- Fairness fallacy (things supposed to be fair)
- Control fallacy (assume out or in control extreme either way)
- Fallacy of Change (expect others change)
- Personalization (everything I do has big impact on world)
CBT Strategies
Mental Exercises
Journaling
Cognitive Distortions
Cognitive Restructuring – understand what really is true
Play script until the end
Progressive relaxation
Relaxed Breathing
Exposure Exercises
Exposure and Response Prevention (OCD)
Nightmare exposure and rescripting… emotion created then desired emotion
Systematic Desensitization
Implosive therapy
Flooding
Other tactics
Replace bad habits
Find Supportive person
Look up
Change Inner talk
Take care of someone
Do what makes you feel good
Do good
Podcast: Play in new window | Download
