CBT Flashcards
the history of CBT was developed as an integration of what two therapeutic modalities?
> behaviour therapy (BT), 1st wave CBT
cognitive therapy (CT), 2nd wave CBt
name 3 differences between Behavior therapy and cognitive therapy
BT:
>developed in 1950s and 1960s to mainly address anxiety difficulties
>systematic desensitization also used (gradual exposure to feared or avoided stimuli, joseph Wolfe)
>later incorporated techniques such as relaxation training and social skills training
CT:
>arose due to increasing recognition within BT that behaviour needs to be understood within context of thoughts and emotions
>becks approach later applied to a range of other diffculties
>BT became increasingly incorporated into CT, with CBT emerging as an integration of the two
what does ANTs stand for
automatic negative thoughts
what is the relationship between 2nd wave CBT and ANTs
> 2nd wave CBT focuses on working
collaboratively with the client to identify
and modify automatic negative
thoughts (ANTs).
CBT therapists argue that it’s not
always the situation itself, but the
unhelpful or inaccurate THOUGHTS
we have about the situation, that create distressing feelings.
Thoughts mediate the relationships between situations, moods, and behavior. This means when something doesn’t go our way, it’s the way we think about the situation that determines whether
it’s a permanent setback or just a challenge to be solved.it’s thus assumed that correcting distorted cognitions will create improvement in mood and behaviour.
Focus is thus on symptom reduction (although improved functioning is also a long-term goal) (Gaudiano, 2017).
We are constantly assigning meaning to our experiences, but often this happens implicitly or automatically.
Negative automatic thoughts are usually linked to specific triggers. People may have their own particular triggers.
ANTs arise spontaneously in the moment, without us reflecting or weighing things up; we don’t give them the same consideration as other thoughts, because we just assume them to be true. We don’t consciously control them and often aren’t consciously aware of them – just of how they
make us feel (often intense negative emotions like anxiety, shame, anger, guilt, despair).
So…when you notice a strong negative feeling, pay attention to what thoughts come to mind in that situation
give 3 examples of ANTs
● I’m useless
● I always mess things up
● Nobody likes me
provide a definition of ANTs
they are cognitive reflexes linked to core beliefs we hold about ourselves.
Beliefs like:
● I have to be perfect otherwise I’m worthless
● I mustn’t be too needy/demanding
● I’m not good enough
These are “rules for living” we develop in childhood and carry with us. Often we are not cognitively conscious of these core beliefs but with the help of a cognitive
therapist we can work backwards from our automatic thoughts to identify these core beliefs
provide 5 common cognitive distortions that characterize ANTs. for each one provide a brief example/ explanation
- All or nothing thinking
-you see things in black and white categories - overgeneralization
-you make broad conclusions that a single negative event represents pattern defeat, using words such as “always” and “never” - mental filter
-you pick out a single negative detail and dwell on it - disqualifying the positive
-u reject positive experiences by insisting they don’t count for some reason or the other - jumping to conclusions
-you make negative interpretations even though there are no facts to support Ur conclusions
what are the roots of ANTs and core beliefs
They don’t occur randomly: rather, they’re based on early experiences and lessons from relationships with people around us. We develop ways of making sense of the world through these experiences
in the following example, identify the ANTs
Example 1: David had grown up in a household where his parents were very critical and placed great emphasis on academic achievement. His brother did well academically but David always struggled to meet his parent’s high standards. He has developed the core belief “I’m useless” and the (protective) assumption “As long as I achieve, I’ll be loved”.
“I’m a complete failure”, characterized by the ‘all or nothing thinking’ error
what is the difference between CBT and psychodynamic therpay
-CBT recognises an unconscious realm that is completely unknown to the client, but does not focus on it.
-It does focus on core beliefs about self and others that often underlie our automatic thoughts.
-These are often not immediately in our conscious awareness but we can become aware of them when asked (they are not completely repressed, but they are just below the surface of conscious awareness).
- Core beliefs are things we just assume to be true, we never really stop to consciously
look at them.
-CBT recognizes the importance of early history in setting up core beliefs (similar to
psychodynamic). But the focus is on how our thoughts and behaviors that derive from these core beliefs are maintaining current difficulties - and how to shift this (e.g. by changing our ways of thinking about these situations/relationships or changing our habitual ways of responding).
- Focus is more on symptom reduction (although improved functioning is also a long-term goal) (Gaudiano, 2017).
how does 2nd wave CBT work?
-CBT is based on the principle of meta-cognition (thinking about our thinking): developing an awareness and understanding of our ways of thinking; tracking and identifying our ANTs and
cognitive distortions.
-Meta-cognition can help us to take a step back, review the basis for the conclusions that we habitually, automatically draw, and explore alternative meanings/conclusions that may be more helpful.
explain the cognitive triangle
-One of the ways to develop our meta-cognition is to keep the concept of the cognitive triangle in mind: our thoughts, feelings and behaviours are constantly influencing each other.
-We can understand our reactions better by understanding how this process of influence takes place.
-Each component influences each other. They’re all interlinked.This means that changing thoughts, behaviour or feelings may result in changes in the other
components.
-But changing our feelings can be a long and difficult process. So CBT focuses on shifting thoughts and/or behaviours (as they’re easier to change), which in turn can improve the way we feel in a relatively brief time.
what are thought records
-Another way to develop metacognition is to keep what is called a ‘thought record’.
-Requires us to stop and reflect on what was happening in a particular moment in which you were activated.
-A thought record may help one:
>understand what your trigger situations are and how they make you think, feel and do.
> pick up habitual thought patterns that we fall into.
>identify cognitive distortions and core beliefs.
>understand why you thought, felt or behaved the way you did.
explain what shift thinking in CBT is
-Once the person has been able to identify their ANTs, core beliefs and common responses, they can work with the therapist to start putting in place a new way of responding.
-This is usually done by trying to shift the way they think in situations.
-In CBT therapy, the therapist and client will work collaboratively to challenge the power of ANTs by finding more balanced, realistic and helpful ways of thinking.
- Note this does not automatically imply ‘positive thinking’, which may not be realistic