CBT cognitive theory

CBT

is based on the idea that certain situations trigger false core beliefs that negatively impact our thoughts, reaction etc.

what is CBT used for

anxiety, phobia, depression or addictions, Self-esteem issues, Skills-based issues

False beliefs

thoughts that dont make sense; we develop these as children because we arent able to undestand the other thoughts

introspection

to figure out what triggers our thoughts

S.M.A.R.T GOAL

Specific, Measurable, Achievable, Relevant, Time-bound

Aaron Beck

founder of CBT

CBT is based on 3 step in our brain

thinking feeling behavior

ABC model (REBT):

• A = Activating event

• B = Beliefs

• C = Consequence

Albert Ellis (

REBT – Rational Emotive Behavior Therapy)

Strengths:

• Structured and time-limited

• Evidence-based

• Skills-focused and practical

identifying negative thought ;automatic thoughts

ex. I look a mess when; negative self talk; spontaneous thoughts or beliefs; easier to find something negative;

challenge core beliefs

write down the negative thought; see if that is true or not; look at why its no completely true and then create new thoughts.

TIP

thoughts some time follow behavior; even when you dont want to you have to still do the behavior; using it to be productive something simple is better than nothing that starts the thought process increasing how you feel about yourself a situation etc

problem solving

psychoeducation; how to manage your anxiety; your anxious thought; stuck in a cycle; mindfulness; yoga; journaling etc;

exposure therapy

putting your self out there; just exposing your self to the things that your are afraid of at your own pace; challenge your self; desenzatize

These can occur when we do not reconstruct our thinking

all or nothing thinking;

castrophizing if i leave the house i will make a fool of my self an lose my job; worry bout the outcome overthinking it

; over generalization

testing the negative belief ex i can never talk to a girl but talk to girl in a chat room

behavioral experiments

create a thoughts journal, mindfulness, exposure, talk therapy; scheduling;

skills used for CBT