NATs
What is a Negative Automatic Thought
Conscious/ subconscious thoughts, automatic thoughts that are irrational, self-defeating, and negative
What does the A B C stand for in the ABC Model of CBT?
Activating Event. Beliefs. Consequences
Why do we want to reframe NATs?
To decrease the feeling and change the action we want to take
What is a cognitive distortion
exaggerated or irrational thought pattern
What is a core belief
Deeply held beliefs that interpret our experiences . Usually based off past experiences that shaped us
Give me and example of a negative automatic thought
"I can't do this"
What two categories make up the "C" of the ABC Model
Feelings and Actions
Why do we want to reframe our thoughts and not act out of emotion?
Emotion is usually not based in logic
What is the cognitive distortion catastrophizing?
Interpreting things as worse than they actually are
Give me an example of a core belief
"I'm a bad person"
How does mindfulness help us with NATs
We need to be aware of NATS so we can work to reframe them before we respond
Identify the ABC in this example
Someone talked over me in group. No one cares what I have to say. I left group and decided not to talk for the rest of the day
A-someone talked over you in group
B-"no one cares what I have to say"
C- angry or hurt, left group
Reframe this NAT
Someone gives you a dirty look and you think to yourself "what a jerk"
"I don't know what that person is going through and I don't need to choose to let it effect me"
What is the cognitive distortion all or nothing thinking
0-100, no in between
How do core beliefs effect our NATS
Based on how you view the world/specific situations, your thoughts can be negative
example: I'm a bad person can cause thoughts such as "I don't deserve this"
What is a skill or technique you can use to practice becoming aware of NATS
automatic thought journal
Identify the ABC in this example
I in back in treatment for a second time and can never get this right. There is no point in even trying. I withdraw from any support offered to me
A- back in treatment
B- never get it right, no point to try
C withdraw
Reframe this NAT
"I got in trouble at work, they'll probably want to fire me soon because I can't do my job right"
"I made a mistake at work but everyone does that from time to time. I'll be careful not to make that mistake again"
What is the cognitive distortion "should" statements
That you should be at a certain point
How can you challenge core beliefs
Find evidence against it, look deeper into the meaning of your NATs
Give me 3 skills/techniques you can use to challenge NATS
"thoughts on trial" (find supporting evidence", identify the facts, what would you tell a friend
Give me a personal example of CBT using the ABC model
Example:
Got called on in class, thought everyone was looking at me, felt overwhelmed, shut down and left
No
It lessens the intensity so we can choose how to respond
What is the cognitive distortion fallacy or fairness
That life is fair
Give me an example of a core belief and then an example of a negative automatic thought based off this core belief. Reframe the thought
Core belief- no one cares about me
Negative automatic thought- People always let me down"
Reframe- "I have been hurt in the past but that does not mean that everyone wants to hurt me"