T2 Flashcards
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John Watson
Little Albert: conditioned fear of white rat
Mary Cover Jones and Peter
Mary Cover-Jones studied several children to investigate the best way to remove fear responses in children.
Little Peter and fear of white rabbit -> removing the fear, tolerance series
Observation
In vivo exposure
Therapeutic technique used to treat anxiety disorders, phobias, and other conditions characterized by avoidance behaviors.
Gradually exposing patients to real-life fear
Thorndike, behaviorist
The law of effect
Responses that produce satisfying effect more likely to be repeated; vice versa
Skinner, instrumental/operant
Instrumental: is also called operant conditioning
Operant: whatever follows a behavior strengthens or weakens it - learning can take place without our awareness
CS, UCS, CR, UCR
CS: conditioned stimulus
UCS: unconditioned stimulus
CR: conditioned response
UCR: unconditioned response
Social cognitive theory and Bandura
By Bandura
Modeling: we are more prone to copying behavior if
1: the model is similar to us
2: the model gets rewarded
3: the behavior is easily reproducible
Albert Ellis, REBT
Rational Emotive Behavior Therapy
considered 1st cognitive behavioral therapy
An activating event does not cause emotional consequences, belief systems do
A (activating event) - B (belief) - C (consequence)
D (disputing intervention) - E (effect) - F (new feeling)
Themes of behavior therapy
Behavior starts in the past
but is maintained in the present
Shaping
the process of reinforcing small steps towards a target behavior.
Punishment
a tool used to modify behavior, but specifically to decrease the likelihood of a behavior occurring again, either by adding something aversive (positive punishment) or removing something desirable (negative punishment
Extinction
the process of reducing or eliminating a behavior by withholding the reinforcement that previously maintained it, leading to a gradual decrease in the behavior’s frequency
Time out from positive reinforcement
Time-out involves removing a child from a reinforcing environment or situation for a brief period after they exhibit a problem behavior.
Response cost
Response cost is a form of negative punishment, where something desirable is taken away (e.g., tokens, privileges, time) after an unwanted behavior occur
Overcorrection
a technique where individuals are required to correct their actions beyond the initial damage or mistake, aiming to teach responsibility and strengthen desired behaviors
Token economy
uses tokens (like points or stickers) as rewards for desired behaviors,
Exposure therapy
gradually exposing individuals to feared situations or stimuli to reduce anxiety and fear responses
Progressive relaxation
“progressive muscle relaxation” (PMR) is a technique where individuals tense and then relax different muscle groups to become more aware of the physical sensations of tension and relaxation, ultimately reducing stress and anxiety
Systematic desensitization
a behavioral therapy technique that uses exposure therapy to treat anxiety disorders, phobias, and PTSD by gradually exposing individuals to feared stimuli while simultaneously practicing relaxation techniques to replace fear responses with calm
Anxiety hierarchy
a structured list of anxiety-provoking situations, ranked from least to most distressing, used to facilitate systematic desensitization or exposure therapy
Relaxation training
relaxation training is a common intervention used to reduce anxiety, tension, and stress, often integrated with cognitive behavioral therapy (CBT) techniques
Flooding
a technique where individuals are immediately and intensely exposed to their feared stimuli to extinguish their anxiety response, rather than gradually desensitizing them
Response prevention
individuals are exposed to feared stimuli or situations while deliberately preventing their typical compulsive or avoidance behaviors
CBT
Behavior rehearsal
clients practice and rehearse desired behaviors or social skills in a safe, simulated environment to improve their ability to perform them in real-life situation
Assertion training
empowers individuals to express themselves and their needs effectively, fostering a balance between passivity and aggression
Vicarious extinction
the reduction of fear or avoidance behavior through observing another person approach a feared object or situation without experiencing negative consequences, rather than direct exposure
Social skills training
a therapeutic approach that uses behavioral techniques to improve interpersonal skills and social competence, often taught through instruction, modeling, role-playing, and feedback.
What is a major focus in Cognitive Behavioral Therapy (CBT)?
Self-Talk
Clients are taught to monitor their self-talk, recognize when it is maladaptive, and consider new ways of thinking.
What is thought stopping in CBT?
A technique that is not recommended by the author
Thought stopping is a cognitive restructuring technique but is viewed critically.
Who developed Rational Emotive Behavior Therapy (REBT)?
Albert Ellis
REBT focuses on addressing irrational beliefs and cognitive distortions.
What are some examples of cognitive distortions?
- Dichotomous thinking
- Overgeneralizing
- Catastrophizing
These distortions are common in individuals experiencing negative emotions.
What do automatic thoughts reflect according to Aaron Beck?
Our running internal commentary
Examples include negative self-statements like ‘That was dumb’ or ‘You can’t do this.’
What are cognitive schemas?
Core beliefs and assumptions about how things operate in the world and for you
They shape how individuals interpret experiences.
What negative thinking patterns do depressed or anxious individuals exhibit?
Illogical, negative manner
This leads to self-defeating behaviors.
What is the goal of Beck’s Cognitive Therapy?
To help individuals rid themselves of harmful thought patterns
Achieving this can lead to happiness and productivity.
What is an Automatic Thought Record?
A 3 Column tool including Automatic Thoughts, Cognitive Distortions, and Rational Response
It helps individuals identify and correct negative thinking.
Fill in the blank: ‘I’m a failure’ is an example of a(n) _______.
Automatic Thought
Automatic thoughts often reflect negative self-perceptions.
Fill in the blank: ‘People always let you down’ reflects a _______.
Core belief
Core beliefs form the basis of how individuals view their relationships.
True or False: Beck’s cognitive therapy aims to eliminate painful symptoms within a long period.
False
The aims are generally accomplished within a relatively brief period of time.
List all 15 cognitive distortions
- Polarized thinking (all or nothing)
- Mental filtering (focusing on negatives)
- Overgeneralization (generalizing based on a single event)
- Jumping to conclusions (mind reading - knowing what others are thinking, fortune telling)
- Catastrophizing (magnification of worst case scenarios; minimizing positive experiences)
- Personalization (taking things personally)
- Blaming (blaming others)
- Labeling (assign judgement to oneself or others based on 1 negative incident)
- Always being right
- “Should” statements
- Emotional reasoning (any feeling MUST be a fact)
- Control fallacies (external: controlled by ex. factors, internal: responsible for pain and happiness of others)
- Fallacy of change (others should change to suit your interest)
- Fallacy of fairness (all things in life should be based on fairness and equality)
- Heaven’s reward fallacy (rewarded based on how hard you work)
ACT stands for
Acceptance and Commitment Therapy
Many forms of CBT
ACT is one of them
So is DBT
In ACT, we
accept our feelings and experiences like a gift
recognize that feelings and thoughts are a part of life
accept that sometimes we will be happy, and other times we will be sad, or scared
BUILD A NEW RELATIONSHIP WITH PAINFUL THOUGHTS, MEMORIES, FEELINGS, AND SENSATIONS
In ACT, our mind
is like an overly helpful friend
evaluating, comparing, ranking, worst possible outcome, danger, judging
“Thanks, mind”
People do a lot of things
to avoid painful memories or difficult thoughts or feelings
Dropping anchor
Anchor yourself in preparation of emotion storm
ACT
Thanks, Mind
ACT
The Bus Metaphor
ACT
We’re the driver of the bus, sometimes we pick up passengers on our way to what matters
ACT 6 core processes
acceptance, present moment, values
cognitive diffusion, self as context, committed action
Psychological inflexibility ACT
dominance of past and future
experiential avoidance
lack of clarity or contact w/values
fusion w/thoughts
inaction, impulsivity, avoidance
attachment to conceptualized self
Unhooking ideas
Happy Birthday example
Words on hand example
ACT is not about
feeling good, but FEELING good
Behavioral activation, psychology
part of CBT
by deliberately practicing certain behaviors, people can “activate” a positive emotional state
Successive approximations
AKA shaping
part of operant conditioning
behaviors progressively closer to a target behavior are rewarded, gradually leading to the desired behavior
Schedules of reinforcement
fixed-ratio, variable-ratio, fixed-interval, and variable-interval,
determine how often a behavior is reinforced, impacting how quickly and consistently a behavior is learned and maintained
Continuous reinforcement
Reinforcement is delivered every time the target behavior occurs.
Intermittent Reinforcement:
Reinforcement is delivered only sometimes, not every time the behavior occurs.
Fixed Ratio
TYPE OF INTERVAL REINFORCEMENT
Fixed-Ratio (FR): Reinforcement is delivered after a fixed number of responses.
Reinforcing a child for completing every 5 math sheets.
Variable Ratio
Variable-Ratio (VR): Reinforcement is delivered after a variable number of responses, with the average number of responses required for
reinforcement being known.
Example: Reinforcing a child for every 3-5 math sheets completed.
Fixed Interval
Reinforcement is delivered after a fixed amount of time has passed, regardless of the number of responses.
Example: Giving a child a reward every 5 minutes for good behavior.
Variable-Interval (VI)
Reinforcement is delivered after a variable amount of time has passed, with the average time interval being known.
Example: Giving a child a reward at unpredictable intervals for good behavior.
Stimulus control
( you place your work-out bag by the front door to cue you to go to gym or a child has a list of tasks to do before bed and can check them off -such as brush teeth, set out clothes, dirty clothes in hamper, leaving cake mix box on the counter to remind you to make cupcakes for a party tomorrow, pills in pillbox on bathroom sink remind you to take them)
ABC FRAMEWORK
A (Activating Event/Antecedent): This refers to the situation or event that triggers a thought or belief.
B (Beliefs): This encompasses the thoughts, attitudes, and beliefs an individual holds about the activating event. These beliefs can be rational or irrational.
C (Consequences): This refers to the emotional and behavioral responses that result from the beliefs held about the activating event.
ABCDEF framework
A (Activating Event):
This refers to the situation or event that triggers an emotional or behavioral response.
B (Belief):
This is the individual’s thoughts and beliefs about the activating event, which can be rational or irrational.
C (Consequences):
This represents the emotional and behavioral consequences that result from the individual’s beliefs about the activating event.
D (Disputation):
This involves challenging and disputing the irrational beliefs identified in step B, aiming to replace them with more rational and helpful ones.
E (New Effect):
This refers to the new, more positive emotions and behaviors that result from the disputation and replacement of irrational beliefs with rational ones.
Cognitive restructuring
(CBT) technique that helps individuals identify and challenge unhelpful or inaccurate thought patterns and replace them with more realistic and adaptive ones, ultimately leading to improved emotional and behavioral outcomes.
Self-talk
how u talk to urself
Collaborative empiricism
(CBT), collaborative empiricism is a core principle where therapists and clients work together as partners, collaboratively exploring and testing ideas about the client’s experiences and challenges to foster understanding and guide treatment.
Thought record (sometimes called thought diary)
Event -> thought -> emotions -> evidence for unhelpful thought -> evidence against -> more realistic perspective -> outcome/re-rate emotion
Schemas
mental shortcut
“a mental framework or a cognitive structure that helps individuals organize, process, and store information about their environment and experiences, allowing them to interpret new information and make sense of the world”
DBT
Dialectical Behavior Theory
2 things can exist at once
Linehan’s biosocial theory of borderline personality disorder
Environment as a trigger for biological vulnerabilities -> maladaptive coping
combination of biological vulnerabilities (e.g., emotional sensitivity, impulsivity) and an invalidating environment, leading to emotion dysregulation and maladaptive coping mechanisms
How did borderline personality disorder as a diagnosis get named that?
(BPD) got its name from the idea that it was situated on the “border” between neurosis and psychosis, a concept that was initially proposed by psychoanalyst Adolph Stern in the 1930s.
Emotional sensitivity
Emotions come faster, feel stronger, and stay longer
Overview of how treatment progresses with DBT
- Immediate safety concerns/self-destructive behavior
2 Emotional regulation - Interpersonal skills
- Achieving a life worth living
DBT treatment progresses through four stages, starting with addressing immediate safety concerns and self-destructive behaviors, then moving on to emotional regulation, interpersonal skills, and finally, achieving a life worth living.
Steve Hayes
ACT
founded ACT model
Russ Harris ACT
originally a physician, now an ACT coach
