CBT Basics
What does CBT stand for?
Cognitive behavioral therapy
I should always be friendly.
Should statements
Name three physical symptoms that might indicate depression
Fatigue, poor concentration, sleep disturbance, etc.
I believe that all bodies are beautiful...and I engage in eating disorder behaviors to change my body.
Is this cognitive dissonance? Why/why not?
YES! Holding the belief that all bodies are beautiful conflicts with the intentions behind engaging in ED behaviors to change your body
True or false: Your thoughts are always true
FALSE! You can't always trust that your thoughts are telling you the truth
True or False: Thoughts lead to Emotions, but Behaviors don't lead to thoughts.
FALSE! Behaviors DO lead to thoughts -- which lead to emotions which lead to behaviors!
She said my hair looks nice today so that must mean she thinks it looks terrible every other day.
Mind reading
True or False: The cycle of anger has three points
FALSE! The cycle of anger is a CIRCLE and has five separate steps
What is cognitive dissonance?
The state of having inconsistent thoughts, beliefs, or attitudes, especially as relating to behavioral decisions and attitude change.
Reframe it:
My family is not supportive of my recovery so I'll probably never recover.
:)
True or false: CBT is a therapeutic method designed specifically for eating disorders and OCD.
FALSE! CBT can treat many types of problems, including anxiety, depression, EDs, OCD, bipolar disorder and many others!
I tripped down the stairs. I can never show my face in school again!!!
Magnification
What is the first step in the cycle of anger?
Triggering event
Name two ways to reduce cognitive dissonance
Change existing belief, add a new belief, reduce the importance of the belief, etc.
Name the skill:
Recalling evidence against the thought distortion is known as...
Name the ABC of the ABC model
Activating Event
Belief
Consequence
I feel like I disappointed my family, therefore I am a disappointment and failure.
Emotional reasoning
How can we slow down the cycle of anger?
How can you identify cognitive dissonance in yourself? What are the signs/signals?
What two other types of therapy are adapted from CBT?
DBT and ACT
Name the DE of the ABC Model
Dispute
Effective New Belief
I'm a bad person so that must be why bad things always happen to me.
What three things result from the stressor in the cycle of depression?
Thoughts, feelings, physical symptoms
What are the possible negative behavioral effects of cognitive dissonance?
- Doubling down on problematic belief
- Minimizing the belief or action
- confirmation bias (picking and choosing information that supports your belief)
Name all three components of self-compassion
Self-kindness
Common Humanity
Mindfulness