cognitive behavioral therapy

What is Cognitive Behavioral Therapy, or 'CBT'?

CBT is a type of mental health treatment that works off the premise that our thoughts = our emotions = our behavior. Our thoughts, emotions, behavior, attitude; are all interlinked. By identifying negative/distorted thoughts (known as cognitive distortions), and replacing these with more healthy, helpful, and constructive thoughts; we can change how we react to these thoughts in a more helpful and healthy manner. 

Negative or distorted thoughts can keep you in a vicious cycle. Ex: NEGATIVE THOUGHT: "I'm so fat" = NEGATIVE EMOTION: "Feeling ugly, undesirable, not good enough" = NEGATIVE BEHAVIOR: Binge eating/ emotional eating to suppress feelings of being "ugly, undesirable, not good enough".

CBT is goal-oriented. It aims to help us face and tackle difficulties in our life head-on, so we can attain our goals. It is a hands-on approach that requires you to be invested in the process. 

THERAPY IS NOT A PASSIVE ACTIVITY!

CBT Graphic Jo Rust.png
COGNITIVE DISTORTIONS

FILTERING:

Ignoring the positive and only focusing on the negative

POLARIZED THINKING:

All or nothing thinking

CONTROL FALLACIES:

Assumes only self or others are to blame

FALLACY OF FAIRNESS:

Assumes life should be fair

OVERGENERALIZATION:

Assumes a rule from one experience

EMOTIONAL REASONING:

If I FEEL it, it MUST be true

FALLACY OF CHANGE:

Expecting others to change

CATASTROPHIZING:

Always expecting the worst case scenario

HEAVEN'S REWARD FALLACY:

Expecting self-sacrifice to be rewarded

ALWAYS BEING RIGHT:

Being wrong is unacceptable. Being right is everything

PERSONALIZATION:

Always assuming self responsibility

JUMPING TO CONCLUSIONS:

Makes assumptions based on little evidence

BLAMING:

Assumes everyone else is wrong

GLOBAL LABELLING:

Extreme generalization

"SHOULDS":

Hold tight to personal rules of behavior. Judges self & others if rules are broken

9 ESSENTIAL CBT TOOLS & TECHNIQUES

JOURNALING

PLAY THE SCRIPT UNTIL THE END

COGNITIVE RESTRUCTURING

NIGHTMARE EXPOSURE & RESCRIPTING

UNRAVELING COGNITIVE DISTORTIONS

INTEROCEPTIVE EXPOSURE

RELAXED BREATHING

PROGRESSIVE MUSCLE RELAXATION

EXPOSURE & RESPONSE PREVENTION