By Diana and Bela What is Cognitive behavioral therapy HISTORY Three main types of cognitive therapy Albert Elliss rationalemotive behavior therapy Aaron Becks cognitive therapy and cognitivebehavioral therapy ID: 930722
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Slide1
Cognitive behavior therapy
By Diana and Bela
Slide2What is Cognitive behavioral therapy?
HISTORY
Three main types of cognitive therapy: Albert Ellis’s rational-emotive behavior therapy, Aaron Beck’s cognitive therapy and cognitive-behavioral therapy
CBT is a combination of cognitive and behavioral therapy. Where cognitive therapy focuses on reducing self-defeating thoughts and behavioral therapy focuses on changing behavior.
Two stages of CBT: functional analysis and focusing on the actual behavior.
CBT is used for some anxiety disorders, personality disorders, mood disorders, eating disorders, substance abuse, sleep disorders, schizophrenia and depression
Slide3What is CBT?
RESEARCH/EVIDENCE
“When we change our habitual patterns of thinking, we are also making physical changes in the brain”
Research suggests that depression is most likely caused by life influences and only 16% is genetic.
Psychotherapy especially CBT is as effective as antidepressant medications.
Patients treated with psychotherapy remained undepressed and less likely to relapse.
Slide4How to embark on a cognitive behavioral therapy journey
There are several ways to initiate Cognitive Behavior Therapy.
Self-Help
Purchase books, audiotapes, and exercise workbooks to begin your own self help journey.
Workshops
There are many lectures and workshops available nation wide. Dr. Burns offers workshops year round. http://www.FeelingGood.com
Therapist
You may visit a therapist who will provide exercises and homework to help you achieve your goals. This therapy takes much less time then other therapies such as psychoanalysis. The average for CBT is 16 visits with your therapist.
Getting started: Your thoughts and your feelings
*
Your
thoughts create your
feelings*
Sadness or Depression
: Thoughts of loss.
Guilt or Shame
: Believing you hurt someone or that you failed to live up to your own moral standards.
Anger or Resentmen
t: You feel that someone is trying to take advantage of you.
Frustration
: Life falls short of your expectations.
Anxiety or Panic
: You believe you are in danger because you think something bad is about to happen.
Slide6Your thoughts and your feelings
Inferiorit
y: You compare yourself to others and conclude that you are not as good as they are.
Loneliness
: You tell yourself that you are bound to feel unhappy because you are alone and aren’t getting enough love and attention from others.
Hopelessness
: You feel convinced that your problems will go on forever and things will never improve.
Slide710 forms of distorted thinking
All or nothing thinking
: You see things in black and white categories.
Overgeneralization
: You see a single, negative event as a never ending pattern of defeat. Use words such as “always” and “never”.
Mental filter
: You pick out a single negative detail and dwell on it exclusively, darkening your vision of all reality.
Discounting the positive
: You reject positive experiences by insisting they “don’t’ count”.
Jumping to conclusions
: You interpret things negatively when there are no facts to support your conclusion. Mind reading: Without checking it out you arbitrarily conclude that someone is reacting negatively to you. Fortune-telling: You predict that things will turn out badly.
Slide810 Forms of distorted thinking
Magnification
: You exaggerate the importance of your problems and shortcomings, or you minimize the importance of your desirable qualities.
Emotional reasoning
: You assume that your negative emotions necessarily reflect the way things really are.
“Should” statements
: You tell yourself that things should be the way you hoped or expected them to be.
Labeling
: An extreme form of All or nothing thinking. “I made a mistake=I’m a loser”.
Personalization and blame
: You hold yourself or blame another person personally responsible for an event that isn’t entirely under control.
Slide910 ways to untwist your thinking
Identify the distortions.
Examine the evidence.
Use the double-standard method.
Use the experimental technique.
Think in shades of grey.
Use the survey method.
Define the terms.
Use the semantic method.
Slide1010 ways to untwist your thinking
Use re-attribution.
Perform a cost benefit analysis
.
Use the following examples to help you untwist your distorted thinking!!
Slide11Daily mood log
Slide12Cost benefit analysis
Attitude
Emotion
Behavior
Self-Esteem
Slide13Vertical arrow technique
Example
Slide14Pleasure predicting sheet
Shopping addiction example
Slide15common self defeating attitudes and fears
It would be terrible to be rejected, abandoned, or alone. I must have love and approval before I can feel good about myself.
If someone criticizes me, it means there’s something wrong with me.
I must always please people and live up to everyone’s expectations.
Other people are to blame for my problems.
I am basically defective and inferior to other people.
The world should always be the way I want it to be.
Other people should always meet my expectations.
If I worry or feel about a situation, it will somehow make things better. It’s not really safe to feel happy and optimistic.
Slide1610 Common self defeating attitudes and fears
I’m hopeless and bound to feel depressed forever because the problems in my life are impossible to solve.
I must always try to be perfect. There are several kinds of perfectionism that can make you unhappy:
Moralistic
Performance
Emotional
Romantic
Relationship
Slide17common self defeating attitudes and fears
Sexual
Appearance
Pinpoint your silent assumptions by using the “Vertical Arrow Technique”
Evaluate the consequences of the assumption using the “Cost Benefit Analysis”.
Test your belief using the “Feared Fantasy Technique”.
Slide18CBT Healing techniques
Self-defense:
Make a list of your negative thoughts. Stand in the mirror and read your thoughts out loud using first person. Lastly defend your self critical thoughts using the second person. Use the same compassionate manner you would counsel a dear friend having a similar problem.
Acceptance
Paradox
:
Instead of defending yourself, find some truth in the thought and agree with it. This is to be done with inner peace, self esteem, and a little humor.
The Acceptance Paradox is the more powerful healing technique
Slide194 steps to happiness
Identify the upsetting situation. Describe the event or problem. Use who, what, where, why, and how.
Record your negative feelings. Use feeling words like sad, angry, anxious, guilty, frustrated, and hopeless. Rate each feeling on scale 0 (least) to 100 (the most).
Use the triple column technique. Write automatic thoughts in one column and rate how much you believe them from 0-100. Identify distortions in middle column. Substitute rational responses in last column and rate how much you believe them from 0-100. Remember, rational responses put the lie to the automatic thought.
Outcome. Indicate how much you now believe each automatic thought between 0-100. Then rate how much better you feel.
*Use
the Daily Mood Log to apply these
steps*
Slide20Daily mood log
Example
Slide21Troubleshooting guide
If you still feel upset after you fill out a Daily Mood Log, use this troubleshooting guide.
Slide225 secrets of intimate communication
The disarming technique. Find some truth in what the other person is saying.
Empathy. Put yourself in the other person’s shoes.
Inquiry. Ask gentle, probing questions to learn what the other is thinking and feeling.
Use “I feel” statements. Avoid “you” statements.
Stroking. Re-assure the other that you care and appreciate them.
Slide23Cost benefit analysis
Let’s practice together!
Slide24references
Burns
, D.D
. (1999).
Feeling good the new mood therapy
(Rev
. Ed
.). New York, NY
:
Avon Books
Burns
, D.D. (1999)
The feeling good handbook
(Rev. Ed.)
.
New York, NY: Penguin Group.
Burns
, D.D. (1993)
Ten days to self-esteem.
New York, NY: HarperCollins.
Stuart-
Shor
, E.M., Wells-
Federman
, C.L.,
&
Seibold
, E.
(2013)
Cognitive Behavioral Therapy.
In
B.Dossey
& L. Keegan
Holistic Nursing: A handbook for practice
(6
th
Ed.) (
pp.221-246),
Burlington, MA: Jones & Bartlett Learning
references
Retrieved from
http://psychology.about.com/od/psychotherapy/a/cbt.htm
by Kendra Cherry
Retrieved from
https://www.youtube.com/watch?v=VcKEJLb52mk
Retrieved
from
http://www.nami.org/Content/NavigationMenu/Inform_Yourself/About_Mental_Illness/About_Treatments_and_Supports/Cognitive_Behavioral_Therapy1.htm
(
Reviewed by Ken Duckworth, M.D., and Jacob L. Freedman, M.D., July 2012
King, Laura A.(2008), The science of psychology: an appreciative view (pp.581-587). (1
st
.ED). New York, NY: McGraw-Hill