Beliefs
When are core beliefs formed?
childhood
Who was CBT invented by?
Aaron Beck
You dwell on the negatives and ignore the positives
Mental filter
How many cognitive distortions are there?
10
What should you start with in unravelling distortions?
Start with the "small stuff"
Start with 1 or 2 distortions
What is an example of a limiting core belief?
"I am not good enough"
"I'm not worthy"
"I'm too much"
Anything that is disempowering.
What link did Aaron Beck find important?
The link between thoughts and feelings
you get 80% instead of 100% on your exam and call yourself stupid...what distortion could this be?
Labelling. You are identifying with your shortcomings.
Is CBT used for trauma processing?
If someone hasn't processed their trauma CBT can feel invalidating for the client.
What is the double standard method?
instead of putting yourself down, talk to yourself in the same compassionate way you would talk to a friend with a similar problem
What are core beliefs?
Core Beliefs can be described as one’s most central ideas about the self, others and the world. These beliefs often develop in childhood as one interacts with significant others and the world around them.
What term did Aaron Beck invent?
Automatic Thoughts
You look at things in absolute, black and white categories.
All or nothing thinking.
What are the 3 aspects within the cognitive model that CBT focuses on?
Thoughts, feelings, and behaviours
What is a cost benefit analysis?
make a list of the advantages & disadvantages
figure out what is serving you and not serving you
How does identifying core beliefs in CBT help a client?
Is an idea, not necessarily a truth
Can be believed quite strongly, and even ‘feel true’ and yet be mostly or entirely
untrue
Is an idea that can be tested
Is rooted in childhood events and the belief may or may not have been true at the
time a person first came to believe it
That is continues to be maintained by recognizing evidence that supports the core
belief, while discounting data to the contrary
That core beliefs can be modified though counselling so that the person can see
themselves in a more a more helpful way
What was CBT originally called?
Cognitive Therapy.
Beck called it cognitive therapy because of the importance it places on thinking. It’s now known as cognitive-behavioral therapy (CBT) because the therapy employs behavioral techniques as well.
Whats an example of emotional reasoning?
"I feel like an idiot, so I really must be one"
"I dont feel like doing it so ill blow it off"
How does having different core beliefs affect peoples perspectives?
2 people can see the same thing in a completely different way.
explain Examine the evidence and give example
instead of assuming that your negative thought is true, instead examine the actual evidence for it.
"if you feel that you never do anything right, you could list several things you have done successfully"
What are some of the consequences of negative core beliefs?
-depression
-anxiety
-substance abuse
-addiction
-relationship difficulties
According to Beck in 1995, what are some particular components of a CBT session to include? List 2 of 9
1. Setting an agenda for the session
2. Doing a mood check (assessing for symptoms of anxiety and depression, for example) 3. Reviewing presenting problems
4. Normalizing a client’s difficulties and instilling hope
5. Identifying Goals
6. Educating a client about the process of therapy, CBT and any disorder or diagnosis they are experiencing, like depression or anxiety, for example
7. Setting Homework
8. Providing a summary of the session
9. Eliciting feedback from a client about how the session went
What are cognitive distortions?
- mental glasses that can twist our reality
-unhelpful automatic thought/ thinking patterns
How does CBT work?
Changing peoples attitudes and behaviour by focusing on the cognitive processes (thoughts, images, beliefs, and attitudes) and how these processes relate to the way a person behaves and deals with emotional problems.
Explain define terms
"when you label yourself as a loser ask yourself what is the definition of a loser?"
You will feel better when you find that there is no such thing as a loser.