CBT-Cognitive Behvioural Therapy Colette Adrian 2012

A cognitive model Proposes that dysfunctional thinking (which influences a person’s mood and behaviour) is common to all psychological disturbances When people learn to evaluate their thinking in a more realistic way, they feel better in mood

Cognitive therapists work at a deeper level of cognition: a person’s basic beliefs about themselves, their world, the larger world and other people. Modification of underlying dysfunctional beliefs produces more enduring change.

Seven common types of distorted thinking Black and white thinking – seeing things in extremes with no middle ground: success/failure, good/bad/all or nothing Filtering – only seeing what is wrong with yourself or others, ignoring positives Over-generalizations – i.e. thinking that something that occurs infrequently occurs all the time

Mind reading – making guesses about what people are thinking and accepting as fact Fortune telling – treating beliefs about the future as if they were reality rather than predictions Emotional reasoning – thinking that because you feel a certain way then this is how it really is “I feel like a failure so I must be one” Personalising – assuming responsibility for a situation without evidence.

Cognitive strategies Cognitive reframing – reduces stress reaction, changes perception of stress situation Journal keeping – allows review of situation, builds a more complete picture Activity scheduling – links feelings with behaviour, provides evidence of change Humour – changes perspective of stress situation, reduces anxiety Assertiveness training – positive adaptive response to stress

Behavioural strategies Muscle relaxation Breathing exercises Guided imagery Meditation/prayer Sleep hygiene Exercise Socialising Mastery/pleasure Music, pets, massage, nature

CBT asserts that there are three levels of subconscious thoughts that act together to guide our feelings and behaviour. The most basic level of thought is Core Belief. These are formed in early childhood and are simple and powerful ‘rules’ like... the world is dangerous “the world is dangerous” or I am a good person “I am a good person”. Core Beliefs Underlying Assumptions Automatic Thoughts Consciousness

Five part model Trigger/event Thoughts Feelings Behaviour Physical sensations All influence each other and changing one can lead to change in another domain

Using the 5 part model An example or two from the room