Cognitive Behaviour Therapy (CBT) Flashcards

General overview of CBT

1
Q

What is CBT?

A

Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by changing the way you think and behave.

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2
Q

What disorders can CBT be used to treat?

A

It’s most commonly used to treat anxiety and depression, but can be useful for other mental and physical health problems.

Including:
- bipolar disorder
- borderline personality disorder
- eating disorders – such as anorexia and bulimia
- obsessive compulsive disorder (OCD)
- panic disorder
- phobias
- post-traumatic stress disorder (PTSD)
- psychosis
- schizophrenia
- sleep problems – such as insomnia
- problems related to alcohol misuse

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3
Q

How does CBT works?

A

CBT is based on the concept that your thoughts, feelings, physical sensations and actions are interconnected, and that negative thoughts and feelings can trap you in a negative cycle.

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4
Q

What are the three principles of CBT?

A
  1. Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
  2. Psychological problems are based, in part, on learned patterns of unhelpful behavior.
  3. People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.
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5
Q

What is the aim of CBT?

A

CBT aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts.

You’re shown how to change these negative patterns to improve the way you feel.

Unlike some other talking treatments, CBT deals with your current problems, rather than focusing on issues from your past.

It looks for practical ways to improve your state of mind on a daily basis.

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6
Q

CBT treatment usually involves efforts to change thinking patterns. What four strategies might this include?

A
  1. Learning to recognize one’s distortions in thinking that are creating problems, and then to reevaluate them in light of reality.
  2. Gaining a better understanding of the behavior and motivation of others.
  3. Using problem-solving skills to cope with difficult situations.
  4. Learning to develop a greater sense of confidence in one’s own abilities.
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7
Q

CBT treatment also usually involves efforts to change behavioral patterns. What three strategies might this include?

A
  1. Facing one’s fears instead of avoiding them.
  2. Using role playing to prepare for potentially problematic interactions with others.
  3. Learning to calm one’s mind and relax one’s body.
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8
Q

What happens during CBT sessions: Frequency and course treatment?

A

If CBT is recommended, you’ll usually have a session with a therapist once a week or once every 2 weeks.

The course of treatment usually lasts for between 6 and 20 sessions, with each session lasting 30 to 60 minutes.

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9
Q

What happens during the CBT sessions?

A

During the sessions, you’ll work with your therapist to break down your problems into their separate parts, such as your thoughts, physical feelings and actions.

You and your therapist will analyse these areas to work out if they’re unrealistic or unhelpful, and to determine the effect they have on each other and on you.

Your therapist will then be able to help you work out how to change unhelpful thoughts and behaviours.

After working out what you can change, your therapist will ask you to practise these changes in your daily life and you’ll discuss how you got on during the next session.

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10
Q

What is the eventual aim of CBT post-treatment?

A

The eventual aim of therapy is to teach you to apply the skills you have learnt during treatment to your daily life.

This should help you manage your problems and stop them having a negative impact on your life, even after your course of treatment finishes.

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11
Q

What are some of the advantages of CBT?

A

It can be completed in a relatively short period of time compared with other talking therapies.

The highly structured nature of CBT means it can be provided in different formats, including in groups, self-help books and online.

It teaches you useful and practical strategies that can be used in everyday life, even after the treatment has finished.

It focuses on the person’s capacity to change themselves (their thoughts, feelings and behaviours).

It can be as effective as medicine in treating some mental health problems and may be helpful in cases where medicine alone has not worked

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12
Q

What are some of the disadvantages of CBT?

A

You need to commit yourself to the process to get the most from it – a therapist can help and advise you, but they need your co-operation.

Attending regular CBT sessions and carrying out any extra work between sessions can take up a lot of your time.

It may not be suitable for people with more complex mental health needs or learning difficulties.

It involves confronting your emotions and anxieties – you may experience initial periods where you’re anxious or emotionally uncomfortable.

It does not address any wider problems in systems or families that may have a significant impact on someone’s health and wellbeing.

Some critics also argue that while CBT addresses current problems and focuses on specific issues, it does not address the possible underlying causes of mental health conditions, such as an unhappy childhood.

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13
Q

Things to Consider in Evaluating Patients for CBT?

A

Diagnosis and Symptom Severity.
Treatment Goals.
Readiness and Motivation.
Cognitive Functioning.
Co-morbid Conditions.
Safety and Risk Assessment.
Medication Use.
Personality and Coping Styles.

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14
Q

What is meant by ‘Diagnosis and Symptom Severity’ when considering evaluating a patient for CBT?

A

Assess the patient’s primary diagnosis and the severity of their symptoms. CBT is effective for various conditions, including anxiety disorders, depression, PTSD, OCD, and more.

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15
Q

How does a therapist evaluate Diagnosis and Symptom Severity during the session?

A

Accurate assessment ensures that the client receives appropriate interventions and allows for tracking of progress over time. There are various methods therapists use:

Clinical Interview: This is often the first step in the diagnostic process. The therapist will ask a series of open and closed-ended questions to understand the client’s symptoms, history, and context.

Example: A therapist may ask, “Can you describe what you’re experiencing on the days you feel at your worst?”

Structured Clinical Interviews: These are standardized interviews where the therapist asks a specific set of questions to determine if a client meets the criteria for a particular diagnosis.

Example: The SCID (Structured Clinical Interview for DSM Disorders) is commonly used to diagnose disorders based on DSM criteria.

Self-Report Questionnaires: Clients complete these standardized measures, often rating the frequency or severity of various symptoms.

Example: The PHQ-9 (Patient Health Questionnaire) is a self-report measure used to assess the severity of depressive symptoms.

Behavioral Observations: Therapists can gain a lot of information by observing the client’s behavior, affect, and interactions during the session.

Example: If a client is unable to sit still, is highly distractible, and frequently interrupts the therapist, these behaviors might be indicative of hyperactivity and impulsivity commonly seen in ADHD.

Functional Analysis: This assessment technique examines antecedents, behaviors, and consequences to understand the function or purpose of maladaptive behaviors.

Example: A client may self-harm (behavior) after feeling rejected (antecedent) because it provides temporary relief from emotional pain (consequence).

Feedback from Others: With permission, therapists might gather information from significant others, family members, teachers, or other relevant persons.

Example: For child clients, a therapist might ask parents or teachers about behaviors observed at home or school.

Use of Scales and Metrics: For ongoing assessment of symptom severity, therapists might employ rating scales.

Example: On a scale from 1-10, where 1 is “not anxious at all” and 10 is “the most anxious I’ve ever felt,” how would you rate your anxiety right now?

Regular Review: Periodically revisiting symptoms and challenges allows therapists to track changes over time and adjust treatment accordingly.

Example: At the start of every session, a therapist might ask, “How has your mood been since our last meeting?”

Multimodal Assessments: Incorporating various methods like interviews, observations, physiological measures, and others can give a comprehensive view of the client’s issues.

Example: For a client with suspected panic disorder, the therapist might use a clinical interview, self-report measures, and even monitor physiological responses like heart rate during specific tasks.

Collateral Information: Reviewing past medical records, psychiatric evaluations, or previous therapy notes (with permission) can offer additional insights.

Example: A therapist reviews a client’s previous hospitalization record to gain a deeper understanding of a past severe depressive episode.

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16
Q

What is meant by ‘Treatment Goal’ when considering evaluating a patient for CBT?

A

Collaboratively establish treatment goals with the patient. What do they hope to achieve through CBT? Clear, specific goals can guide the therapy process.

17
Q

What is meant by ‘Readiness and Motivation’ when considering evaluating a patient for CBT?

A

Evaluate the patient’s readiness for therapy. Are they motivated to actively engage in treatment and make necessary changes in their thinking and behavior?

18
Q

What is meant by ‘Cognitive Functioning’ when considering evaluating a patient for CBT?

A

Assess the patient’s cognitive functioning and ability to engage in cognitive processes. Some individuals with severe cognitive impairments may not benefit as much from traditional CBT.

19
Q

What is meant by ‘Comorbid Conditions:’ when considering evaluating a patient for CBT?

A

Consider whether the patient has comorbid conditions (multiple co-occurring mental health issues) and how these conditions may interact with or affect the course of CBT.

20
Q

What is meant by ‘Safety and Risk Assessment’ when considering evaluating a patient for CBT?

A

Evaluate the patient’s safety, especially if they have a history of self-harm, suicidal ideation, or violence towards others. Ensure that appropriate safety measures are in place.

21
Q

What is meant by ‘Medication Use’ when considering evaluating a patient for CBT?

A

Take into account any medications the patient is currently taking. CBT can be used in conjunction with medication, and coordination with a psychiatrist may be necessary.

22
Q

What is meant by ‘Personality and Coping Styles:’ when considering evaluating a patient for CBT?

A

Assess the patient’s personality traits and coping styles. Some individuals may have specific traits or coping mechanisms that need to be addressed in therapy.

23
Q

What are Nonspecific Factors in Psychotherapies?

A

Nonspecific factors refer to the relationship components of therapy (e.g., rapport, installation of hope, trust, collaboration).

24
Q

What are Specific Factors in Psychotherapies?

A

Specific factors refer to the technical aspects of psychotherapy (e.g., the actual techniques such as guided imagery, thought challenging, etc.)

25
Q

How to develop a strong therapeutic relationship (Non-specific factors)?

A

These factors are empathy, genuineness, and positive regard.

26
Q

Define Empathy (Validating the Patient’s Experience) in the context of CBT.

A

Empathy is the ability to understand experiences from another person’s point of view.

Empathy, which at its core consists of asking questions in a respectfully curious manner and expressing emotional understanding of the answers received, is a solid first step towards understanding patients’ unique life background.

27
Q

Techniques in showing empathy in CBT

A

Use validating responses to show empathy towards a patient. Validating responses are simply statements of understanding of your patient’s viewpoint. Validating responses usually entail the therapist’s describing what he or she heard the patient say.

28
Q

Define Genuineness in the context of CBT.

A

Genuineness is the ability to be authentic and free of dishonesty or hypocrisy. You can be professional and express who you are at the same time.

Genuineness helps build rapport and solidify a therapeutic relationship by allowing the patient to view the therapist as a human being. It also allows patients to access the genuineness of the therapist for credible critical feedback about progress in their functioning.

29
Q

Techniques in showing Genuineness in CBT

A

Genuineness consists of wide variety of concepts ranging from nonverbal behaviors to overt statements.

Supporting nonverbal behavior includes behaviors like keeping eye contact, giving a patient your full attention, and nodding in agreement or understanding. It’s important that these nonverbal behaviors match what is going on in the conversation, so as not to seem unnatural or fake.

Role behavior: CBT therapists encourage patients to be active and empowered and subsequently attempt to facilitate this development through their behaviors in therapy. Therapists that stress their authority in and between sessions with patients can cause a patient to feel inferior or intimidated. It is important to remember that the therapeutic relationship is one of partnership and that the therapist and patient work together to alleviate concerns, fears, and problems in the patient’s life.

Congruence: Making sure that your words, nonverbal behavior, and feelings match each other is referred to as congruence. Not demonstrating congruence of your feelings and thoughts can become confusing or misleading to a patient.

Spontaneity: This concept deals with the way the therapist speaks and the timeliness of responses. Responses and feedback provided “in the moment” are more valuable than feedback provided at a later time. Patients are more likely to receive spontaneous messages as genuine.

30
Q

Define Positive Regard in the context of CBT.

A

Positive regard simply means showing all patients the respect they deserve. It’s essential to show the patient that he/she is valued and that what he/she has to say is important. Patients who feel that their thoughts and feelings are acknowledged and understood often share more and feel more connected to the therapist and the therapeutic process.

31
Q

Techniques in showing Positive Regard in CBT

A

Communicating positive regard may be harder than it seems, especially if you hold some negative beliefs about the person you are trying to help, which can be a common experience for therapists.

Commitment to the patient means that you are dedicated to working with the patient on whatever issues he or she is bringing to therapy. This includes being on time, avoiding cancelling the patient’s appointments, and using all efforts to help the patient work through those issues.

Having a nonjudgmental attitude towards the thoughts, feelings, and actions of the patient is essential. It is possible to accept and understand a perspective without necessarily agreeing with it.

Displaying warmth towards patients is a vital part of building rapport. Warmth can be displayed through tone of voice, facial expressions and body postures, or the thoughtfulness of your responses.

32
Q

How can active listing be a useful technique to communicate the nonspecific factors of empathy, genuineness, and positive regard?

A

Listening is made up of three steps: receiving a message, processing it, and sending it back.

33
Q

How can you display Active listing in CBT?

A

Clarification: Clarification can be used to help simplify a message that is being sent by the patient or to help confirm the accuracy of what the therapist thinks he or she understood. It can also allow the patient to explore their thoughts and feelings more.

Paraphrasing and Reflection: These techniques involve restating the patient’s main thoughts in a different way or reflecting back the emotions the patient is currently experiencing to gain depth or clarification. This method allows the patient to hear their own words and react with a more detail. The use of paraphrasing facilitates a deeper understanding of the issue but also conveys to the patient that their feelings are heard and understood.

34
Q

Foundations of CBT

A

Cognition: At its core, CBT focuses on our thoughts and their influence on our emotions and behaviours.

Behaviour: The therapy also emphasises understanding and changing behaviours that might reinforce or stem from these maladaptive thought patterns.

Emotion: While cognition and behaviour are the focal points, understanding and addressing emotional reactions are key.

35
Q

What is the Cognitive Model of CBT?

A

CBT is built on the simple model:

Thoughts -> Emotions -> Behaviours

Example:
Thought: “I’m going to fail the exam.”
Emotion: Anxiety, Fear
Behaviour: Procrastination, Avoidance of studying

36
Q

What are the Key Concepts in CBT?

A

Automatic Thoughts: Quick, reflexive thoughts that arise without deliberation.

Cognitive Distortions: Irrational, biased patterns of thinking. E.g., Catastrophizing and overgeneralization.

Core Beliefs: Deep-seated convictions about oneself, others, and the world. Often generalized and absolute, like “I am unlovable” or “People can’t be trusted.”

37
Q

What are the main techniques used in CBT?

A

Cognitive Restructuring or Thought Challenging:

This involves identifying and challenging maladaptive thoughts and beliefs and replacing them with more balanced and accurate ones.
Example: A person believes, “I’m worthless because I made a mistake.” Through thought challenging, they learn to reframe this as, “Everyone makes mistakes; it doesn’t define my worth.”

Behavioral Activation:
Helps individuals understand the connection between their behavior, emotions, and thoughts, and encourages them to engage in activities that are mood-enhancing.
Example: A depressed individual might be encouraged to re-engage in a hobby they once enjoyed.

Exposure Therapy:
Used primarily for phobias and PTSD. It involves gradually and safely exposing the individual to the feared stimulus to reduce the fear response.
Example: Someone with a fear of heights might be gradually exposed to increasing heights over time until their fear diminishes.

Guided Imagery:
This involves visualizing a calm or positive image or scenario to reduce negative feelings or stress.
Example: A person feeling anxious might be guided to imagine a peaceful beach scene, focusing on the sound of the waves, the warmth of the sun, etc.

Journaling:
Keeping a daily journal can help individuals track and understand their thoughts, feelings, and behaviors over time.
Example: After a panic attack, an individual writes about the triggering situation, their thoughts, and their physical and emotional reactions.

Activity Scheduling:
Planning and scheduling activities in advance, often used in treating depression.
Example: A person might schedule social activities, exercise, and other mood-enhancing activities throughout the week.

Progressive Muscle Relaxation (PMR):
Involves tensing and then relaxing muscle groups to decrease physical tension.
Example: Starting from the toes and moving up through the body, the individual tenses each muscle group for a few seconds and then releases.

Role Playing:
This can help individuals practice and develop skills for challenging situations.
Example: A person with social anxiety might role-play a challenging social situation to gain confidence.

Homework Assignments:
Between sessions, clients are often given assignments to practice techniques or gather information about their thoughts and behaviors.
Example: An individual might be asked to record all negative thoughts they have in a week and what triggered them.

Problem Solving:
Teaches individuals to define their problems, generate potential solutions, evaluate those solutions, and then implement and evaluate their effectiveness.
Example: A person facing difficulties at work might list the specific issues, brainstorm potential solutions, and then choose and implement the most viable one.

Relaxation Techniques:
Various methods like deep breathing, meditation, and visualization to reduce stress and anxiety.
Example: When feeling stressed, an individual practices deep diaphragmatic breathing, focusing on slow inhalations and exhalations.