cognitive therapy

Question 1

The role of CBT

Answer 1

to challenge or change these negative thoughts that lead to these negative emotions (cognitive restructuring)

Question 2

three steps of CBT

Answer 2

1. Identify the negative thoughts
2. recognize that the thinking is distorted
3. The restructuring - teach the person to change their negatively distorted thoughts into rational truthful thoughts. This is the hardest step!

Question 3

applying it to a case study (defeating your critical self-talk)

Answer 3

step 1 - catch your critic in action
step 2 - stop and ask yourself - do you want to do this?
step 3 - write it down!
step 4 identify their cognitive distortions

mental filter
- show them positives that they have filtered out
overgeneralization
- just because it happened once does not mean it will happen again
mind reading
- you cannot read minds, stop assuming
fortune-telling
- answer to how they don’t know the future
“must” statements “I must” or “I must not”
- turn these into “this is important” or “make this a priority”
step 5 - respond to your critic from the view of someone who loves them - write it down!