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Behavioural Intervention > Development of CBT > Flashcards

Development of CBT Flashcards

1
Q

How many people have a diagnosable mental health condition? What age is this from?

A

1 in 6, school age upwards

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2
Q

How much had the diagnosis of anxiety and depression increased over the past 30 years in 2019?

A

40%

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3
Q

How much of an increase in anxiety and depression did COVID-19 cause?

A

25%

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4
Q

What are two effective approaches to treating psychological distress?

A

Pharmacological and Psychological

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5
Q

How much has pharmacological treatment increased in the past 30 years in Wales? How common is it in some towns in Wales?

A

10 fold
1 in 3

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6
Q

What is the advantage of psychological treatment in terms of symptom relief? How does it compare to pharmacological treatment?

A

In terms of symptom relief, effectiveness is about the same
If the definition of effectiveness is broader, psychological therapy fairs better

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7
Q

What are other advantages of psychological therapy

A

Gives you ‘skills for life’ e.g manage emotions
Increases sense of personal empowerment
Preventive effect - lower relapse rate
No dependency
No rebound effect

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8
Q

What can psychological therapy help people to do?

A
  • Support own recovery
  • Understand their problems
  • Enhance positive well being
  • Build resilience
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9
Q

When did behavioural therapy start?

A

1960s

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10
Q

When did CBT arise?

A

1970s

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11
Q

What does CBT view mental health conditions as?

A

Maladaptive behaviours

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12
Q

How does CBT use conditioning?

A

Replaces the maladaptive learned responses with adaptive learned responses

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13
Q

What is reciprocal inhibition?

A

Taking advantage therapeutically the idea that certain emotions are incompatible with other certain emotions (e.g relaxation and anxiety)

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14
Q

What is an example of a therapy that can induce reciprocal inhibition?

A

Systematic desensitization

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15
Q

What is systematic desensitization?

A

Deep muscular relaxation is paired with gradual hierarchy of phobic stimuli

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16
Q

What other ways to reduce anxiety can be used in systematic desensitisation?

A

Green environments, calming music, eating comfort food, sexual arousal, cognitive engagement, laughter

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17
Q

What does behaviour therapy say depression is a result of? How does therapy use this? What does it focus on?

A

Too little environmental reinforcement or too much environmental punishment

Aims to increase reinforcement and reduce the punishment

External conditions

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18
Q

Who were the two founders of CBT?

A

Aaron Beck and Albert Ellis

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19
Q

What did Epictetus quote that is linked to the cognitive rationale of CBT?

A

People are not disturbed by the events themselves but by how they view the events

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20
Q

What does a person’s response to an event depend on? How does this cause mental health issues?

A

Their appraisal of the event
These appraisals can often be flawed and we pay a heavy emotional price for this

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21
Q

What does cognitive therapy help people to do?

A

Identify cognitive errors and distortions
Correct biases and unwanted hypotheses
Keep things in perspective
Become more balanced in their judgements

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22
Q

What kind of approach could CBT be considered to be?

A

Problem-solving approach

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23
Q

What can cognitive therapy help people become to be?

A

More rational
More reasonable
More realistic
More evidence-based

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24
Q

What are cognitive distortions?

A

Irrational thoughts and beliefs
Illogical reasoning
Negative judgement biases

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25
Q

What did Aaron Beck say we develop during childhood and beyond?

A

Core beliefs about ourselves, other people, the world and the future

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26
Q

What are the 3 steps to Beck’s hierarchical model?

A

Core-Beliefs (schema) -> immediate beliefs (assumptions -> Negative thoughts (inc. NATS)

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27
Q

What are Beck’s 8 types of cognitive distortions?

A

All-or-nothing thinking
Catastrophising
Magnification/Minimisation
Discounting the positive
Labelling
Mind-reading
Fortune-telling
Emotional reasoning

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28
Q

Give an example of emotional reasoning.

A

When i feel scared, it tells me the situation is really dangerous

29
Q

What are the 2 aims of CBT?

A
  • To help the client understand the relationship between their thoughts, feelings and behaviour
  • To help the client develop cognitive and behavioural skills to identify to correct cognitive biases, error and distortions
30
Q

What is important when delivering CBT with regard to you and your client?

A

Openness and transparency

31
Q

What are the 3 elements of delivering CBT?

A
  1. Psychoeducation
  2. Exploration (data collection and collab empiricism)
  3. Strategic change (intervention)
32
Q

What is collaborative empiricism?

A

The therapist and client work together to;
- EXPLORE the cognitive basis of the client’s emotional issues
- SET therapeutic goals
- IDENTIFY effective therapeutic strategies

33
Q

In what ways can you collect data in the exploration stage of CBT?

A

Clinical interviews, Diaries and thought records

34
Q

What would be looked at in a clinical interview?

A

NATs to Core beliefs
Links between thoughts, feelings and behaviours
Pattern discovery - when, where , who

35
Q

What is it called when someone thinks everyone will be looking at them and judging them?

A

The Spotlight Illusion

36
Q

What do you do in the intervention stage for each element discovered in the exploration stage?

A

NATs -> Identify schema
Cog distortions -> Expose and correct biases
False beliefs -> Challenge them (evidence?)
Conduct behavioural experiments -> evaluate outcomes

37
Q

What does 2nd wave CBT focus on?

A

The content of the thoughts

38
Q

What does 3rd Wave CBT focus on? What is the other name for it?

A

Exploring a person’s beliefs about their thoughts - Meta cognitions

39
Q

What are the variations of CBT?

A

Dialectical Behavioural therapy - DBT
Compassion focused therapy - CFT
Metacognitive therapy - MCT
Mindfulness-Based Stress Reduction
Acceptance and Commitment Therapy - ACT

40
Q

What type of therapy is Acceptance and Commitment Therapy? What does it aim to do?

A

Directive and experiential therapy
Help people respond to stress to distressing experiences in a ‘mindful’ way
Aim to reduce suffering to help live a rich and fulfilling life

41
Q

Who was ACT mainly devised by?

A

Steven Hayes

42
Q

What does ACT do?

A

Teaches mindfulness skills to reduce the impact of distressing thoughts and feelings
encourages people to respond in a mindful way rather than reacting impulsively
Aims to reduce pointless struggling against things that cannot be changed (Acceptance)

43
Q

How does ACT increase cognitive flexbility?

A

Helps develop skills to will enable them to;
- Be present
- Open up to experience
- Act in line with their values

44
Q

What are the key messages for ACT?

A
  • You are separate from your mind
  • It is better for us to accept what cannot be changed and carry on
  • We often react to situations without thought, better to respond wisely/mindfully
  • It is good to be aware of your values and act in accordance to them
  • We can limit the negative effects of our mind’s activities by being more aware
45
Q

What is the commitment part of ACT?

A

Commit to living in line with our values to make life more rewarding

46
Q

What is the Serenity Request

A

May I have the strength to change the things I can change, the courage to accept the things I cannot change, and the wisdom to know the difference

47
Q

What is the 1st wave of CBT

A

Behavioural therapy using conditioning

48
Q

What is the big issue with CBT?

A

Resource limitations making it hard to deliver 1 to 1 counselling/therapy

49
Q

What is the solution to the issue highlighted with CBT?

A

Develop additional delivery strategies

50
Q

What percentage of people are treated mainly by primary care?

A

90%

51
Q

What can people with similar symptoms and issues benefit from?

A

Provisional standard, low intensity interventions

52
Q

What are the different ways you can deliver therapy?

A

Zoom, email, face to face individual, computer, group, apps, bibliotherapy, group-based psychoeducation

53
Q

What are deliberate actions?

A

When what we do is a result of conscious decisions

54
Q

What are some examples of things automatically controlled by our minds?

A

Breathing, walking, driving

55
Q

What are some examples of things we deliberately control?

A

writing an essay, planning a holiday, doing a puzzle

56
Q

What is being mindful?

A

Thinking things through and deciding what you are going to do

57
Q

What are examples of ‘unhelpful’ things the mind can do?

A

Jump to conclusions, constantly make comparisons, hard to control, react automatically to situations by triggering emotional feelings

58
Q

What is very important to recognise regarding your emotional reactions to events?

A

Feelings are not actions - many just HAPPEN

59
Q

What is very important to recognise regarding your critical mind?

A

You are not bound to believe everything that your mind tells you

60
Q

What is the one thing we cannot change?

A

What we are feeling and unwanted thoughts

61
Q

What does suppressing unwanted thoughts do?

A

Increase their strength and frequency

62
Q

What should you do if you get unwanted thoughts

A

Notice them, accept them and let them be

63
Q

What is the key distinction with pain and suffering?

A

It is often possible to reduce suffering even when level of pain cannot be reduced

64
Q

Why does fighting pain not help?

A

You are bringing it to the centre of attention and tenses muscles which can increase the pain

65
Q

What happens every time we use the avoidance strategy?

A

Increases our belief that avoidance is ‘necessary’ and ‘best thing to do’ - less likely to confront issue

66
Q

What does ACT say about phobias?

A

Expose yourself to the thing you fear, Confront the object/situation you dread and accept when you do you will feel fear and anxiety

67
Q

What is experiential avoidance?

A

Avoiding distressing emotions

68
Q

What is fusion according to ACT?

A

Confusing thoughts with reality e.g I am a loser compared to I have thoughts that I am loser

Behavioural Intervention (11 decks)

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