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!
Ignoring the positive and only focusing on the negative
All or nothing thinking
Assumes only self or others are to blame
FALLACY OF FAIRNESS:
Assumes life should be fair
Assumes a rule from one experience
If I FEEL it, it MUST be true
FALLACY OF CHANGE:
Expecting others to change
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
Always assuming self responsibility
JUMPING TO CONCLUSIONS:
Makes assumptions based on little evidence
Assumes everyone else is wrong
Hold tight to personal rules of behavior. Judges self & others if rules are broken
9 ESSENTIAL CBT TOOLS & TECHNIQUES
PLAY THE SCRIPT UNTIL THE END
NIGHTMARE EXPOSURE & RESCRIPTING
UNRAVELING COGNITIVE DISTORTIONS
PROGRESSIVE MUSCLE RELAXATION
EXPOSURE & RESPONSE PREVENTION