CBT Flashcards
What is CBT?
an action-oriented form of psychosocial therapy that assumes that maladaptive, or faulty thinking patterns cause maladaptive behavior (behavior that is counterproductive or interferes and “negative” emotions
self-knowledge is
insight or the awareness of your personal strengths and limitations
online awareness is
metacognition- the ability to accurately judge task demands; to appropriately anticipate problems and to change and adapt performance based on feedback
Metacognition techniques include:
- self instruction
- self-estimation
- role reversal
- self-questioning
- self-evaluation
Goals should be
OBSERVABLE and MEASURABLE ex: self-esteem, mood
Classical conditioning
automatic association ex: chocolate–>mouth waters –> pleasant taste
Operant conditioning
behavior reinforced will be repeated, behavior that is ignored becomes extinct
Shaping
Therapist provides reinforcement of each step of a task until steps are learned
Chaining
steps rehearsed in a specific order until task is learned (habit is formed)
Positive Reinforcement
a pleasant stimulus to reward behavior. Associate pleasant outcome with desired outcome
Negative Reinforcement
Removing an unpleasant stimulus from the environment or removing self from environment where unpleasant stimulus exists
Positive punishment
introducing an unpleasant stimulus: shock, spanking, speeding ticket
Negative punishment
removing pleasant stimulus from the environment: taking away or privilege
Vicarious
learned images of success or failure, values, ideals
Self-Produced
Having a sense of competency, efficacy, and self-control (feeling proud without buts) **this is the highest form
automatic thoughts
everything we think
cognitive distortion
when automatic thoughts are based on erroneous core beliefs and lead to irrational behavior
mental filtering
dwelling on a single negative detail and ignoring the positive things that may occur
disqualifying the positive
rejecting the positive experiences–“they don’t count. Maintain a negative view despite the contradictory evidence
catastrophizing
believing the worst scenario will happen
magnifying or minimizing
exaggerating the importance of certain things and minimizing other things such as your own desirable qualities or others imprefections
overgeneralization
use of absolute words such as “all”, “always” or “never”
Self-labeling
similar to overgeneralization but more specific to the person
mind reading
assuming we know what people are thinking about us
fortune telling
assume you can predict the future
emotional reasoning
assuming that the way you feel are the way things really are
shoulding
criticizing yourself by concentrating on all the things that you should be doing instead of what you are doing in the present
personalization
taking blame for outcomes beyond your control- belief that you should be perfect and disregard for facts
all or none
if something is less than perfect, it is viewed as a total failure
ABC’s of thoughts
A=activating or triggering situation
B=Beliefs
C= Consequence
The first step in cognitive restructuring in CBT is:
- Increase Awareness of maladaptive thought patterns
a. use journaling or charting to get baselines
b. look for prevalent patterns
c. EDUCATE/ demonstrate how these influence perspective on performance, task, self-esteem, etc.
The second step in cognitive restructuring is:
- provide validity (reality) testing to dispute negative thought
a. when negative thought is observed, provide a challenge to counter the though
b. keep examples to use, help them LEARN to explore own behavior for information to challenge the negative thought
The third step in cognitive restructuring is:
- Rebuild cognition
a. interject a positive “true” statement when negative thoughts arise
b. provide opportunity for cognitive rehearsal of steps 1, 2, and 3.
Step 4 in cognitive restructuring is:
Modifying the behavior
a. rehearsal: new behavior can be tested or improved
Role playing is used to:
a. Define the problem
b. Assume the role
c. enact the part
d. Discuss: feelings thoughts, improvements
When should the therapist use CBT?
a. individual has an inability to process information efficiently
b. When there is pervasive faulty thinking
c. when there is an inaccurate self perception
d. When there is an inability to adapt to the environment
e. When there is an inability to handle individual affairs
What types of clients may benefit from CBT?
- affective mood disorders
- personality disorders
- social phobia
- obsessive-compulsive disorder
- eating disorders
- substance abuse
- anxiety or panic disorder, agoraphobia
- PTSD
- ADHD
- chronic pain
- sleep disorders
What is the role of the therapist in CBT?
Directive
What are the Cole’s steps used?
- introduction
- activity- educational component
- sharing
- processing: feelings that may interfere with group learning
- generalizing
- application- heavily emphasized through use of MODELING and ROLE PLAY in the FOR
- Summary
