Prac notes 5–7 Flashcards
What are core beliefs
Attitudes and assumptions developed from previous experiences about the self, world and future
They underpin assumptions beliefs and rules but they are subconscious and we aren’t aware of them – It is the automatic thoughts that are the outer layer (what we see and hear about) when we peel this away we have beliefs assumptions and rules and then core beliefs are right in the centre
Identifying core beliefs is different to
Identifying automatic thoughts – and it involves the process of drilling down to find the core belief underneath the automatic thoughts which can be distressing
How many sessions does it take to modify core beliefs
Because they’re so entrenched they’re almost never modified after only one session it is more of a chipping away process that takes time and the strength of the beliefs usually weakens very very gradually
How do you challenge core beliefs with evidence for and against
Use visual analogue scales to rate the strength of the belief
Ask the client to list 10 experiences that provide evidence against that belief this works against confirmation bias
Then they need to rate the strength of the belief again and ask them to consider an alternative belief
Ask the client to consider 10 pieces of evidence supporting the new belief
How do you challenge core beliefs with the continuum task
The goal is to get the client to describe the extremes of their belief in behavioural terms
The first step is to identify the core belief
The second step is to get the client to write the strength of the belief from 0 to 100%
Step three is you get the client to describe the presentation of someone like that – For example, if their core belief is that they are failure they may report things like never had friends, never had a job, bankrupt, homeless
The next step is to contrast these descriptors with the opposite
Draw out scales and then get them to draw a mark where they sit from one end of the continuum to the other
- highlights they aren’t as bad as they thought 

What is behavioural activation
The aim of it is to increase engagement both in therapy and in life – with a focus on scheduling pleasant activities
It helps the client to re-engage in activities they have been avoiding
With behavioural activation it is important to set tasks that are
Achievable
What is the first step in behavioural activation
To get the client to recognise the connection between in activity and low mood
This involves the client monitoring what they do during the day and also noting their mood at that time
Gradually the client is asked to start implementing pleasant events by scheduling activities
What is relaxation training
It is a behavioural intervention that can be used as part of a CBT program or other therapies
Relaxation is a process that decreases the effects of stress and anxiety on the mind and the body
Relaxation training helps to wind down the
Sympathetic nervous system and switch on the parasympathetic nervous system
Practising relaxation techniques can
Slow heart rate Lower BP Slow breathing rate Reduce activity of stress hormones Increase blood flow to major muscles
Reduce muscle tension and chronic pain
Improve concentration and mood
Reduce anger and frustration
What are some examples of relaxation training
Breathing
Progressive muscle relaxation
Visualisation or imagery
Mindfulness
What are relaxation breathing techniques
When anxious or stressed breathing tends to become shallow and rapid and occurs high in the chest – when relaxed breathing tends to be deeper and comes from the abdomen
Shallow breathing can affect our health, stress level and our emotions so proper breathing is a simple and quick way to reach the relaxation response

What is one example of a breathing technique
Three count breathing
Breathe in for five hold for five, breathe out for seven
What is progressive muscle relaxation
Progressive muscle relaxation helps clients recognise the difference between tension and relaxation in each of the major muscle groups
Being able to distinguish between tenants and relaxed is an important part of learning how to manage anxiety and tension it can create in the body
