CBT Flashcards
Father of Cognitive Behavioral Therapy
Dr. Aaron Beck
Type of psychotherapy that helps people identify and change the negative thoughts and behaviors that contribute to their emotional problems.
Cognitive behavioral therapy (CBT)
3 major concepts of CBT
Core Beliefs
Cognitive Distortion
Negative Automatic Thoughts
The most fundamental and deeply held assumptions about oneself, others, and the world.
Generally learned early in life
and are influenced by childhood experiences and seen as absolute.
CORE BELIEFS
3 aspects in cognitive triad
Self-image
World image
Future image
These beliefs relate to one’s
worth, abilities, and identity.
Core Beliefs about the Self
These beliefs pertain to how
individuals perceive and interact with others.
Core Beliefs about Others
These beliefs involve one’s
views on the world and their place in it.
Core Beliefs about the World
Are thoughts that are involuntarily activated in certain situations.
Spontaneous and often unconscious thoughts that
arise in response to specific situations or triggers.
These thoughts are typically negative and can contribute to negative emotions and behaviors.
Automatic thoughts
Faulty in pattern of thinking, and irrational way on how individuals towards things.
Cognitive Distortions
Develop when individuals hold onto negative or distorted thought
patterns (cognitions) that
influence their emotions and
behaviors
Maladaptive behaviors
3 aspects of Cognition
Underlying Beliefs
Automatic Thoughts
Cognitive Distortions
Shape the perception and interpretation of events
Underlying Beliefs
Defined as templates or rules
for information processing that underlie the most superficial
layer of automatic thoughts.
Belief systems or schemas
Type of Belief:
Beliefs you have from childhood or as you grow up.
“I am unlovable”
“I am inadequate”
“The world is a hostile and
dangerous place”
Core beliefs
Type of belief:
Rules and judgment; usually stem from core belief
“To be accepted, I should always
please others.”
“I should be excellent at everything I do to be considered adequate.”
“It is best to have as little as possible to do with people.”
INTERMEDIATE BELIEFS
An individual’s immediate, unpremeditated interpretations
of events
Shape both the individual’s emotions and their actions in response to events.
Automatic Thoughts
Cognitive triad of automatic thoughts
Negative views about the world
Negative views about the future
Negative views about one’s self
Things are seen regarding two
mutually exclusive categories
with no shades of grey in
between
DICHOTOMOUS THINKING
Focusing exclusively on certain,
usually negative or upsetting,
aspects of something while
ignoring the rest.
SELECTIVE ABSTRACTION
Taking isolated cases and using
them to make wide generalizations.
Overgeneralization
Assuming the thoughts and
intentions of others.
MIND READING
Predicting how things will turn out before they happen.
FORTUNE TELLING
Positive characteristics or experiences are treated as real but insignificant.
Minimization
Positive experiences that conflict with the individual’s negative views are discounted.
DISQUALIFYING THE POSITIVE
Focusing on the worst possible outcome, however unlikely, or thinking that a situation is unbearable or impossible
when it is just uncomfortable.
CATASTROPHIZING
Making decisions and arguments based on how you feel rather than objective reality.
Emotional Reasoning
Concentrating on what you think “should” or “ought to be” rather than the actual situation you are faced with or having rigid rules which you always apply no matter the circumstances.
SHOULD STATEMENTS
Assuming you are completely or directly responsible for a negative outcome.
When applied to others consistently, the blame is the distortion.
PERSONALIZATION
Goal of Cognitive Therapy
Help clients learn practical skills that they can use to make changes in their thoughts, behaviors, and emotions and how to sustain these changes over time.
Aspects of ABC-CBT
Activating events
Beliefs about event
Consequences
BEHAVIORAL INTERVENTION:
A technique that increases the likelihood of a desired behavior.
Reinforcement
Designed to decrease a problematic behavior
Characterized by response burst or extinction burst
Extinction
BEHAVIORAL INTERVENTION:
Used to gradually increase the
quality of a behavior.
Shaping
BEHAVIORAL INTERVENTION:
Some event in the environment is used to cue behavior
Stimulus Control
Cue when a stimulus leads to behavior that is desirable and will be reinforced
Discriminative stimulus
BEHAVIORAL INTERVENTION:
Involves planning and engaging in
meaningful activities to improve mood and mental well-being.
Activity Planning
BEHAVIORAL INTERVENTION:
CBT tool for testing our thoughts and beliefs, and replacing those
that are irrational and harmful with healthy alternatives.
Behavioral Experiments
BEHAVIORAL INTERVENTION:
Patient and therapist will act out a specific scenario
Role-Play
BEHAVIORAL INTERVENTION:
Involves practicing specific
behaviors or responses in a controlled setting to enhance performance in real-life situations
Behavioral Rehearsal
BEHAVIORAL INTERVENTION:
Therapist creates a safe environment to expose you to your fears. Fears may be things,
situations and/or activities
Exposure therapy
COGNITIVE INTERVENTIONS:
Used to help the client cope
with negative cognitions that
cause distress, are untrue, or
are counterproductive.
Thought-Stopping
COGNITIVE INTERVENTIONS:
Optimistic and encouraging
thoughts that you say to
yourself.
Positive SelfStatements
COGNITIVE INTERVENTIONS:
Aimed at learning to recognize
dysfunctional, negative thinking patterns, cognitive distortions, that cause negative feelings.
Cognitive Restructuring
COGNITIVE INTERVENTIONS:
Learning to see thoughts as
merely thoughts and to choose whether or not to engage
with them.
Cognitive Defusion
COGNITIVE INTERVENTIONS:
Strategy used to aid people in
identifying their true priorities in life through guided discovery.
Values Clarification
COGNITIVE INTERVENTIONS:
Used to teach about the interactions between thoughts, feelings, and behaviors, and as a tool for clients to record their own experiences.
Thought Record
Involves a disciplined and thoughtful dialogue between two
or more people.
Socratic Questioning
Type of intervention;
Ex: You said you’re feeling lonely. Can you rate how sad are you from 1-5?
Scaling
6 types of questions under Socratic questioning
Clarification
Challenging assumptions
Evidence and reasoning
Alternative viewpoints
Implications and consequences
Challenging the question
Socratic Questioning:
What do you mean when you say X?
Could you explain that point further?
Can you provide an example?
Clarification
Socratic Questioning:
Is there a different point of view?
What assumptions are we making here?
Are you saying that…?
Challenging assumptions
Socratic Questioning:
Can you provide an example that supports what you are saying?
Can we validate that evidence? Do we have all the information we need?
Evidence and reasoning
Socratic Questioning:
Are there alternative viewpoints?
How could someone else respond, and why?
Alternative viewpoints
Socratic Questioning:
How would this affect someone?
What are the long-term implications of this?
Implications and consequences
What do you think was important about that question?
Challenging questions
