Cognitive-Behavioral Therapy Flashcards
What is CBT?
CBT helps clients become aware of cognitive distortions or unhelpful thought/bx patterns, so you can view situations more clearly and respond to them in a more effective way.
What are some core principles of CBT?
Psychological problems are based, in part, on:
1. faulty/unhelpful ways of thinking
2. learned patterns of unhelpful behavior.
People can learn better ways of coping with them, relieving sx’s and becoming more effective in their lives.
CBT recognizes that sometimes our thoughts and feelings can mislead us:
This isn’t meant to invalidate us.
Thoughts are not facts.
Emotions are not facts.
How does CBT seek to change thinking patterns?
Recognize cognitive distortions, and then reevaluate them.
Gaining a better understanding of the behavior and motivation of others.
Use problem-solving skills with difficult situations.
Develop greater sense of confidence in the self.
How does CBT seek to change behavior patterns?
Exposure: Facing one’s fears instead of avoiding them.
Role playing to prepare for potentially problematic interactions with others.
Mindfulness: Learning to calm one’s mind and relax one’s body.
How is a CBT therapist conceptualized?
- Collaborative in nature
- Present-centered, time-limited focus
- An active and directive stance as a therapist
- An educational treatment focused on specific areas to be addressed
- Premise: distress is often maintained by cognitive processes (what we tell ourselves matters). Focus on changing cognitions to produce desired changes in affect and behavior
CBT expectations of the client
Individuals learn to be their own therapists. Through exercises in the session as well as “homework”, clients develop coping skills, whereby they can learn to change their own thinking, problematic emotions, and behavior.
CBT Focus on Present
CBT therapists emphasize what is going on in the person’s current life, rather than what has led up to their difficulties. A certain amount of information about one’s history is needed, but the focus is primarily on moving forward in time to develop more effective ways of coping with life.
What is cognitive restructuring?
People examine unhelpful thinking patterns and find new ways of reacting to stressors. Cognitive restructuring often involves a thought record, a way of tracking dysfunctional automatic thoughts, and devising adaptive alternative responses.
What is graded exposure?
A CBT exercise designed to reduce anxiety and fear through repeated contact with what is feared. The underlying theory is that avoidance of things we fear results in increased fear and anxiety. By approaching what you normally avoid, a reduction in anxiety takes place.
What is successive approximation?
Mastery Steps & Plan
A CBT exercise that helps people tackle difficult or overwhelming goals. By systematically breaking large tasks into smaller steps, people are able to gain mastery over the skills needed to achieve the larger goal.
What is mindfulness meditation?
A CBT exercise that helps people disengage from harmful ruminating or obsessing, learning to connect to the present moment.
What are the 6 components of CBT for Anxiety Disorders?
- Psychoeducation
- Somatic Management
- Cognitive Restructuring
- Problem Solving
- Exposure
- Relapse Prevention
What is a cognitive distortion?
Internal mental filters or biases that fuel anxiety and make us feel bad about ourselves
