The Power of Automatic Negative Thinking and How to Disarm It

Question 1

What are the 5 main principles of CBT?

Answer 1

1. problem focused
2. emphaizes present with links to the past
3. time limited to 9-15 sessions
4. teaches skills to change negative thought patterns
5. structured with active homework sessions to track negative thoughts

Question 2

What is the simple cognitive model for negative thoughts?

Answer 2

1. situation/event occurs (can be internal)
2. the automatic thoughts start
3. the reaction to those thoughts occurs (emotional, physiological, behavioral)

Question 3

What are some characteristics of automatic thoughts in general?

Answer 3

1. almost always negative
2. overgeneralizations
3. distort reality
4. seem to occur spontaneously
5. may barely enter awareness
6. are believed to be true
7. sometimes coexist with images

Question 4

What are some possible types of triggering events?

Answer 4

1. external event
2. stream of thoughts
3. emotion
4. behavior (smoking when you try to quit)
5. sensations (heart beating rapidly)

Question 5

Since it’s often hard for people to realize what they’re doing, what unlocking question can you ask?

Answer 5

What were you thinking about just then?

Question 6

Is CBT basically the power of positive thinking?

Answer 6

nope - power realistic thinking

Question 7

What are the common “thinking errors” that lead to irrational thoughts?

Answer 7

1. all-or-nothing
2. Catastrophizing
3. Discounting the positive
   4 Magnifying/minimizing
4. mind reading
5. over-generalizing
6. shoulding
7. personalizing

Question 8

What are some characteristics of good rational responses?

Answer 8

1. fit the facts
2. are testable
3. refute automatic negative thoughts
4. reduce distress
5. point toward an action plan

Question 9

What’s the homework in this?

Answer 9

Filling out the dysfunctional thought record - identifying the situation, describing the thoughts and the reaction, then coming up with some alternative responses.

Question 10

What ar esome questions you can ask to form adaptive responses to an ANT?

Answer 10

1. WHat’s the evidence that the ANT is true
2. Is there an alternative explanation?
3. What is the worst that can happen? WHat is the best that can happen? What is the most likely outcome?
4. How is this ANT affecting you?
5. If a friend was in this situation, what would you tell them?

Question 11

What are core beliefs in this context?

Answer 11

they are early experiences that contribute to the development of negative thinking about yourself, your world and others