Cognitive and Behavioural Flashcards
What differentiated the Cognitive and Behavioural paradigm from others?
They moved away from the prevailing psychiatric treatment for psychological disorders and became interested in the psychological paradigm. What can be observed, measured, analysed and assessed.
What does behaviourism say about people?
The way we act and behave is dependent on how people behave to our behaviours.
Through science, and understanding animal behaviour, we can understand how people behave
All behaviour is learnt, not innate.
Everything we do reacts to external stimuli. If we are rewarded we will continue behaviour if we are disapproved we will stop.
How do we assess people in behaviourism?
Peoples environments, punishments and reinforcements are analysed, particularly cognitive distortions and ways of thinking, this then carries over to how someone is to be treated.
What is a model of first wave behaviourism?
Reward, Reinforcement, Extinction
What are some real world examples we see of behaviourism?
School, behavioural modification
Prisons - token systems
Parenting
Drug and alcohol
Who pioneered the second wave of this paradigm with what theories?
Ellis with REBT
Reactive Emotional Behavioural Therapy
Beck with CBT
Cognitive Behavioural Therapy
Whats the philosophical root of Beck and Ellis’ models?
The cognitive perception of an event is what will effect us, determining how we think, feel and behave. Therefore, thoughts instigate our feelings.
What does the second wave of cognitive and behavioural say about thoughts and change?
We are biologically programmed to think irrationally and rationally
How we think, feel and act interact together. Thinking, determines thoughts and behaviour.
We have a capacity to change if we focus on the present.
What is the A, B, C model and what is its intention?
A - Activating event
B - (Beliefs) Perception of event guided by our rational and irrational beliefs
C - (Consequence) Belief determines consequence
A doesn’t cause C but is influenced by B.
This model can be attuned to focus on either thoughts, feelings or behaviour they are all interrelated and will end up changing each other.
Where do problems come from?
They come from schemas.
What are schemas?
They are either adaptive or maladaptive perceptions of the self or the world.
They act as filters determining out responses to adversity.
They’re present in our thoughts, feelings and behaviours about the physical self.
They are a grounding for how we respond to all aspects of the self and the world.
As a CBT or REBT therapist what are we listening out for?
Negative automatic thoughts and comments that hinder our coping.
Selective Abstraction
conclusion based on isolation
Dichotomus or B+W thinking
always/never instead of sometimes
Magnification + Minimisation
events are exaggerated or underplayed
Emotional Reasoning
Assuming our emotions represent the way things are
Arbitrary Inferences
Draw conclusions about events without sufficient experience
Labelling + Mislabelling
The effective reaction is proportional to the descriptive labelling of an event rather than the actual intensity of a traumatic situation.
Mental filtering
Only focusing on the negative aspect of a situation and filtering out the positives.
Catastrophising
Usually sees an unfavourable outcome to an event and then decides that if this outcome does happen, the results will be a disaster.
Mind reading
assumption we known what others are thinking
Should statements
‘i should do this’, ‘I must do this’
How does CBT generate change?
Focusing on the present
Linking thoughts, behaviours and feelings
Goal orientation
Re-structuring how we think
What are some therapeutic techniques used to help people in CBT?
Psychoeducation - understand how the mind works
Counsellor as teacher
Thought monitoring
Stream of thought
Socratic questioning
Challenge and re-structure beliefs
People becoming their own therapist
People unpack themselves through journalling and homework
Dedication to science
An evidence based approach of techniques
What are the two approaches used in the third wave of cognitive and behavioural?
Acceptance and commitment therapy (ACT)
Dialectical behavioural therapy (DBT)
What does ACT and DBT say about people?
Assumes we are fed this happiness story by the media and other sources. We internalise this story and it becomes detrimental to our psychology as we are aware of suicide, family issues, abuse etc. meaning thoughts become very powerful in determining our wellbeing. Act calls out these ideas and replaces negative thoughts with positive.
How do problems arise in ACT?
By creating unhealthy strategies to cope with negative emotions
A lack of psychological flexibility.
We undergo ‘cognitive fusion’ where we become tangled in our thoughts and beliefs and respond to the world according to these.
We begin to believe our thoughts are reality.
Become experiential avoidant.
How does ACT support change?
The goal is to increase psychological flexibility by diffusing thoughts. We aren’t getting rid of the thoughts entirely but rather surfing them.
By using mindfulness and acceptance to develop flexible patterns of responding to psychological problems.
Reducing the impact of thoughts and self stories on behaviour.
Help the client to be in contact with their actual experiences.
Focuses on values
How does the therapeutic process achieve psychological flexibility?
By combining and focusing on the tangibility and influential connectivity of;
Attention to presence Acceptance Diffusion Self-as-Context Committed action Values
Attention to present
Mindfulness and other techniques
Acceptance
Acceptance without judgment
Diffusion
Creating distance form thoughts to help shape and guide behaviour
Self-as-context
Making people aware of themselves as an observer of their thoughts.
Values
Clarifying with client what is important to them
Committed Action
Engage in behaviour change strategies to support them to take value based action.
What are some act techniques?
Psychoeducation
Mindfulness
Cognitive Diffusion - noticing I am having a thought, leaves on a stream
Values experience
Contact with the present moment
Journaling
Struggle switch
