CBT For Better Me - Guide To Cognitive Behavior Therapy - 2012

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Cognitive behavioral therapy more commonly

referred to as CBT focuses on the way people

think and act in response to daily events.

It helps them overcome their emotional and

behavioral problems.

What Is Cognitive Behavior Therapy

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More and more physicians and psychiatrists refer their

patients for CBT to help them overcome a wide range

of problems as:

Addiction Anger problems

Anxiety

Chronic fatigue and pain

Depression

Eating disorders

What Does CBT Do?

Obsessive-compulsive disorder Panic disorder

Personality disorders

Phobias

Post-traumatic stress disorder

Relationship problems

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Cognitive means mental processes like thinking. The wordcognitive refers to everything that goes on in your mind includingdreams, memories, images, thoughts, and attention.

Behavior refers to everything that you do. This includes what yousay, how you try to solve problems, how you act, and avoidance.Behavior refers to both action and inaction, for example biting yourtongue instead of speaking your mind is still a behavior even thoughyou are trying not to do something.

Therapy is a word used to describe a systematic approach tocombating a problem, illness, or irregular condition.

CBT Components

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You can live more happily and productively if

you are thinking in healthy waysCBT = You Feel What You Think

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Think Feel Link

The THINK-FEEL LinkWhen she does

that, she makes

me angry

When she does

that, she makes

me behave

incorrectlyCBT Terms

1. Her Behavior leads to.2.Assumption that she does this

deliberately to upset me

3. This assumption makes me angry

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Think Feel Link

If your partner treats you inconsiderately, you may conclude that she makes you angry.

You may further deduce that her inconsiderate behavior makes you behave in a

particular manner, such as sulking or refusing to speak to her for a long time.

CBT encourages you to understand that your thinking or beliefs lie between the event

and your ultimate feelings and actions. Your thoughts, beliefs, and the meanings that

you give to an event, produce your emotional and behavioral responses.

So in CBT terms, your partner does not make you angry and sulky. Rather, your partner

behaves inconsiderately, and you assign a meaning to her behavior such as shes

doing this deliberately to upset me! thus making yourself angry and sulky.

The THINK-FEEL Link

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The meaning you attach to any sort of event influences the emotional responses you

have to that event. Positive events normally lead to positive feelings of happiness or

excitement, whereas negative events typically lead to negative feelings like sadness or

anxiety.

However, the meanings you attach to certain types of negative events may not be

wholly accurate, realistic, or helpful. Sometimes, your thinking may lead you to assign

extreme meanings to events, leaving you feeling disturbed.

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The THINK-FEEL Link


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CBT For Better Me

More THINK-FEEL Links

My partner

doesnt love me

and feels

depressed

My partner is about

to leave me for

someone else and

feels jealous

I dont deserve to be

treated poorly

because I always do

my best and feels hurt

This is a sign

that my partner

is losing interest

in me and feels

anxious

My partner has done

a bad thing by treating

me in this way, and Im

not prepared to put upwith it and feels

annoyed


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CBT For Better Me

More THINK-FEEL LinksAha! Now I have a

good enough reason

to break up with my

partner, which Ive

been wanting to do

for ages! and feelshappy

I really wish my partnerhad been more considerate

because were usually highly

considerate of each other

and feels disappointed

My partner must havefound out something

despicable about me to

treat me in this way and

feels ashamed

That idiot has no

right to treat me

badly and feels

angry

I must have done

something serious to

upset my partner and

feels guilty


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CBT ABC


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A: You imagine failing a job interview.

B: You believe: Ive got to make sure that I dont mess up this interview,

otherwise Ill prove that Im a failure.

C: You experience anxiety (emotion), butterflies in your stomach (physical

sensation), and drink alcohol to calm your nerves (behavior)

A: You fail a job interview.

B: You believe: Ishouldve done better. This means that Im a failure!

C: You experience depression (emotion), loss of appetite (physical sensation),

and stay in bed avoiding the outside world (behavior).

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CBT ABC Examples


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CBT ABC Getting Complicated


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1. Catastrophising

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IT IS taking a relatively minor negative event and imagining all sorts ofdisasters resulting from that one small event

Put your thoughts in perspective: Surely you arent the only person in the world to fall in public. Chancesare, people are far less interested in your embarrassing moment than you think, and if they notice, it will not a

cover page news

Consider less terrifying explanations: Isnt being late is common in adolescence? Perhaps the movie ranover or there was a traffic jam

Weigh up the evidence: Do you have any info proving he/she will leave? Probably you have info proving youhad good time together instead

Focus on what you can do to cope with the situation, and the people or resources that can come

to your aid: Engage in social activities, repair a damaged relationships, find another

Remediating Strategies (Turning Mountains To Hills)

Examples:You fall in public, conclude that everyone laughed at you

Your daughter is late, you conclude she is dead

Your spouse forgets something, you conclude she/he wants to leave


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2. All-or-Nothing Thinking

CBT For Better Me

IT IS like black-or-white thinking, it is extreme thinking that can lead toextreme emotions and behaviors. People either love you or hate you, right?

Somethings either perfect or a disaster. Youre either responsibility-free or

totally to blame?

Be Realistic: You cantpossibly get through life without making mistakes. One doughnutdoesnta diet ruin. Remind yourself of your goal, forgive yourself for the minor slip, and resume your diet

Develop bothand reasoning skills : You can both succeed in your overall educational goalsand fail a test or two - You can both assume thatyoure an OK person as you

are and strive to change in specific ways

Remediating Strategies (Finding A Place In Between)

Examples:You eat a doughnut while in diet, you conclude the whole diet is blown up

and you eat the rest of them

You fail one subject, you conclude the whole diploma is pointless and quit


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3. Fortune TellingIT ISwhen you predict all the negative things about an approaching eventExamples:You reject a party invitation because the food will be bad, there will be

noise, traffic will be bad, it will be boring

You cancel a camping plan because the trip will be tiring and will not be

able to do the associated sports

Test out your predictions: You really never know how much fun you might have at a party untilyou get there

Be prepared to take risks: Isnt it worth possibly losing a bit of cash for the opportunity to try asportyouve always been interested in?

Understand that your past experiences dont determine your future experiences

Remediating Strategies (Step Away From The Crystal Ball)


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4. Mind ReadingThe tendency is often to assume that others are thinking negative things

about you or have negative motives and intentions

You chat with someone who yawn, you conclude he think you are boring

Your boss asks you to hand over a project to someone else, and you

conclude he thinks your work is badGenerate some alternative reasons for what you see: The person you are chatting with can betired, your boss may want to give you different work

Consider that your guesses may be wrong:Are your fears really about yourbosss motives, or do

they concern your own insecurity about your abilities at work? Do you have enough information or hardevidence to conclude that your boss thinks your work is substandard?

Get more information (if appropriate): Simply confront and ask

Remediating Strategies (Pour salt to your guesses to shrink them)

Examples

IT IS


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5. Emotional ReasoningRelying too heavily on your feelings as a guide which eventually leads you off

the reality pathHusband travels a lot, wife feels insecure he knows another one and is jealous

from his women colleagues

You feel guilty out of the blue. You conclude that you must have done

something wrong otherwise you wouldntbe feeling guiltyTake notice of your thoughts: Note thoughts such as Im feeling nervous, something must be wrongandIm soangry, and that really shows how badlyyouvebehaved, and recognize that feelings are not always the best measure

of reality, especially ifyoure not in the best emotional shape now

Ask yourself how youd view the situation if you were feeling calmer: Look to see if there is any concreteevidence to support your interpretation of your feelings. For example, is there really any hard evidence that something

bad is going to happen?

Give yourself time to allow your feelings to subside: When youre feeling calmer, review your conclusionsand remember that it is quite possible that your feelings are the consequence of your present emotional state (or even

just fatigue) rather than indicators of the state of reality

Remediating Strategies (Feelings are not facts)

Examples

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6. Overgeneralizing

The error of drawing global conclusions from one or more events. When you find yourself

thinking always, never, people are . . ., or the worlds . . ., you may well be

overgeneralizingYou feel down. When you get into your car to go to work, itdoesntstart. You think to yourself, Things

like this are always happening to me. Nothing goes rightand makes you feel more gloomy

You become angry easily. Travelling to see a friend, youre delayed by a fellow passenger who cannot

find the money to pay her train fare. You think, This is typical! Other people are just so stupid, and you

become tense and angry

You tend to feel guilty easily. You yell at your child for not understanding his homework and then decide

thatyoure a thoroughly rotten parent

Get a little perspective: How true is the thought that nothing ever goes right for you? How many other people inthe world may be having car trouble at this precise moment?

Suspend judgement: When you judge all people as stupid, including the poor creature waiting in line for the train,you make yourself more outraged and are less able to deal effectively with a relatively minor hiccup

Be Specific: Would you be a totally rotten parent for losing patience with your child? Can you legitimately concludethat one incident of poor parenting cancels out all the good things you do for your little one? Perhaps your impatience

is simply an area you need to target for improvement

Remediating Strategies (Avoiding Part/Whole error)

Examples

IT IS


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7. Labelling

The process of labelling people and eventsYou read a distressing article in the newspaper about a rise in crime in your

city. The article activates your belief that you live in a thoroughly dangerous

place, which contributes to you feeling anxious about going out

You receive a poor mark for an essay. You start to feel low and label yourself

as a failure

You become angry when someone cuts in front of you in a traffic queue. You

label the other driver as a total loser for his bad driving

Allow for varying degrees: Think about it: The world isnt a dangerous place but rather a placethat has many different aspects with varying degrees of safety

Celebrate complexities: All human beings yourself includedare unique, multifaceted, and ever-changing. To label yourself as a failure on the strength of one failing is so extreme. Likewise, other

people are just as complex and unique as you. One bad action doesntequal a bad person

Remediating Strategies (Giving up the rating game)

Examples

IT IS


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8. Making DemandsIT ISthe inflexibility of the demands you place on yourself, the world around you, andother people. It means you dont adapt to reality as well as you couldExamples:You believe that you must have the approval of your friends. You feel anxious in social

situations and drives you to try to win everyones approval

You think that because you try very hard to be kind to others, they ought to be as kind.

Because your demand is not realistic you feel frustrated

You believe that you should never let people down. So, you rarely put your own welfarefirst. You often end up feeling stressed and depressed

Pay attention to language: Replace words like must,need, andshouldwith prefer,wish, andwant

Limit approval seeking: Can you manage to have a satisfying life even if you dontget the approval of everyone you seek it from?Specifically, youllfeel more confident in social situations if you hold a preference for approval rather than viewing approval as a dire need

Understand that the world doesnt play to your rules: . If you can give others the right to not live up to your standards, youllfeel less hurt when they fail to do so

Retain your standards, ideals, and preferences, and ditch your rigid demands about how you, others, and the

world haveto be: keep acting consistently with how you would like things to be rather than becoming depressed or irate about thingsnot being the way you believe they must be

Remediating Strategies (Think Flexibly)


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9. Mental FilteringIT IS a bias in the way you process information, in which you acknowledge onlyinformation that fits with a belief you hold. Information that doesnt fit tends to be

ignoredExamples:You believe youre a failure, so you tend to focus on your mistakes at work and

overlook successes and achievements

You believe youre unlikeable, and really notice each time your friend is late to call back

or seems too busy to see you. You tend to disregard the ways in which people actwarmly towards you

Examine your filters closely: For example, are you sifting your achievements through an Im a failure filter? Ifso, then only failure-related information gets through. If you look for a friends achievements over the same week

without a filter, youdbe likely to find far more successGather evidence: Imagine youre collecting evidence for a court case to prove that your negative thought isnttrue. What evidence do you cite?

Remediating Strategies (Keep an open mind)


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10. Disqualifying The Positive

CBT For Better Me

IT IS related to the biased waythat people can process

information. Disqualifying the

positive is a mental action that

transforms a positive event into a

neutral or negative event in your

mind

Examples:You believe that youre worthless

and unlovable. You respond to a

work promotion by thinking, This

doesnt count, because anyone

could get this sort of thing. The

result: Instead of feeling pleased,

you feel quite disappointed

You think youre pathetic and feellow. A friend tells you youre a very

good friend, but you disqualify this

in your mind by thinking, Shes

only saying that because she feels

sorry for me. I really am pathetic.

Remediating Strategis: Keep the baby when throwing a bathtubBecome aware of your responses to positive data: Practiceacknowledging and accepting positive feedback and acknowledging good

points about yourself, others, and the world. For example, you could

override your workplace disappointment by recognising that youre the one

who got the promotion. You can even consider that the promotion may well

have been a result of your hard work

Practice accepting a compliment graciously with a simple thank you:

Rejecting a sincerely delivered compliment is rather like turning down a gift.Steer your thinking towards taking in positive experiences. When others

point out attributes you have, start deliberately making a note of those

good points


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11. Low Frustration ToleranceIT refers to the error of assumingthat when somethings difficult to

tolerate, its intolerable. Thisthinking error means magnifying

discomfort and not tolerating

temporary discomfort when its in

your interest to do so for longer-

term benefit

Examples:You often procrastinate on college

assignments, thinking, Its just toomuch hassle. Ill do it later when I

feel more in the mood. You tend

to wait until the assignments

nearly due

You want to overcome your

anxiety of travelling away fromhome by facing your fear directly.

And yet, each time you try to travel

farther on the train, you become

anxious, and think This is so

horrible, I cant stand it

Remediating Strategis: You can bear the unbearablePushing yourself to do things that are uncomfortable orunpleasant: For example, you can train yourself to work on

assignments even if you arent in the mood, because the end result

of finishing work in good time, and to a good standard, outweighs

the hassle of doing something you find tedious

Giving yourself messages that emphasise your ability to

withstand pain : To combat a fear of travel, you can remind yourselfthat feeling anxious is really unpleasant, but you can stand it. Ask

yourself whether, in the past, youve ever withstood the feelings

youre saying you presently cant stand


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12. PersonalizingIT involves interpreting events asbeing related to you personally and

overlooking other factors. This canlead to emotional difficulties, such

as feeling hurt easily or feeling

unnecessarily guilty

Examples:You may tend to feel guilty if you

know a friend is upset and youcant make him feel better

You feel hurt when a friend you

meet in a shop leaves quickly after

saying only a hurried hello. You

think, He was obviously trying to

avoid talking to me. I must haveoffended him somehow.Remediating Strategis: You are not the center of universeImagine what else may have contributed to the outcome youreassuming personal responsibility for: Your friend may have lost his

job or be suffering from depression. Despite your best efforts to

cheer him up, these factors are outside your control

Consider why people may be responding to you in a certain way:

Dont jump to the conclusion that someones response relates

directly to you. For example, your friend may be having a difficultday or be in a big hurry he may even feel sorry for not stopping to

talk to you.


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Thinking Errors - Summary

CBT For Better Me

Remediation StrategyThinking ErrorTurning Mountains To Hills

Catastrophising

Finding A Place In BetweenAll-or-Nothing ThinkingStep Away From The Crystal BallFortune TellingPour salt to your guesses to shrink themMind ReadingFeelings are not factsEmotional ReasoningAvoiding Part/Whole errorOvergeneralizationGiving up the rating gameLabellingThink FlexiblyMaking DemandsKeep an open mindMental FilteringKeep the baby when throwing a bathtubDisqualifying All The PositiveYou can bear the unbearableLow Frustration LevelYou are not the center of universePersonalizing


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Mindfullness Meditation For Self Awareness

CBT For Better Me

DescriptionConceptMindfulness is the art of being present in the moment, without passing

judgement about your experience. Keep your attention focused onHERE AND NOW AND YOU. Suspend your judgement about what youre

feeling, thinking, and absorbing through your senses. Simply observe

whats going on around you, in your mind, and in your body without

doing anything.

Be present in the moment

You can develop your mindfulness skills and use them to help you deal

with unpleasant thoughts or physical symptoms. If you have socialanxiety for example, you can develop the ability to focus away from

your anxious thoughts (Watching a train carrying your anxiety passing

by or watching cars in a road)

Let your thoughts pass by

Given that many of the negative thoughts you experience when youre

emotionally distressed are distorted and unhelpful, youre much better

off letting some thoughts pass you by, recognising them as symptoms or

output of a given emotional state or psychological problem. Becoming

more familiar with the thoughts that tend to pop into your head when

you feel down, anxious, or guilty makes it easier for you to recognise

them as thoughts and let them come and go, rather than treating them

as Facts

Dont listen much to

yourself


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CBT For Better Me

CBT In Practice


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CBT For Better Me

CBT In Practice With Solutions


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CBT In Practice Example


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CBT For Better Me - Handout

(-

)

(

)

(

)

()

(

((

)

(

)(-

-)

(

)(

)

()

()(())

()()

()

()

A

E

D

C B

ActionBehaviorConsequencesDispute - Effect


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Activating events

Beliefs

Consequences

Dispute

Effect

AE D C B

25 4 1 3


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

AE D C B

25 4 1 3


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

AE D C B

5 4 1 3 2


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Activating events

-

Beliefs-Behaviors

Consequences

Dispute

Effect

-

AE D C B

5 4 1 3 2


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

- AE D C B

25 4 1 3


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

AE D C B

5 4 1 3 2


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

AE D C B

5 4 1 3 2


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

-

AE D C B

25 4 1 3


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

-

AE D C B

5 4 1 3 2


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

-

AE D C B

5 4 1 3 2


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

*

*

*

*:

*

*

*

-

AE D C B

5 14 23


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Activating events

-Beliefs-Behaviors

Consequences

Dispute

Effect

-

*

*

*

*:

*

*

*

-

AE D C B

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2012

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