*Cognitive Behavioural Therapy Notes

Cognitive Behavioural Therapy (CBT)

  • Often used for treating the following conditions:

    • Depression

    • Anxiety

    • Post-Traumatic Stress Disorder (PTSD)

  • CBT is classified as evidence-based short-term therapy, typically consisting of 8 to 20 sessions.

Fundamental Concepts in CBT

  • The interrelationship between emotions, thoughts, and behaviors is crucial in understanding mental health:

    • Thoughts: The ideas and beliefs we hold affect how we feel and act.

    • Behaviour: The actions we take can influence our thoughts and how we feel.

    • Emotions: How we feel impacts both our thoughts and actions.

Irrational Beliefs

  • Some individuals may hold irrational beliefs that contribute to emotional and behavioral problems. This highlights the significance of interpretations, thoughts, and beliefs in shaping our emotional experiences.

Rational-Emotive Behaviour Therapy (REBT)

  • Developed by Albert Ellis (1913-2007), REBT provides a framework for understanding and restructuring thoughts. It follows the ABCD model:

    • A - Activating Event: Refers to the specific event that occurs.

    • B - Beliefs: Involves the beliefs or interpretations regarding the activating event.

    • C - Consequences: Indicates the emotional and behavioral reactions resulting from the beliefs.

    • D - Dispute: Involves challenging and restructuring these irrational beliefs to replace them with more rational ones.

Tips for Disputing Irrational Beliefs

  • When disputing irrational thoughts, consider using the following strategies:

    • If a friend approached you with the same thought, how would you respond?

    • Evaluate the fairness of the thought. Are there alternative outcomes to consider? Which one is more plausible?

    • Seek evidence supporting your thought, as well as evidence that contradicts it.

    • Recall past experiences: Has a similar situation occurred previously? How successfully did you handle it?

    • Utilize support networks such as friends or family to gain perspective.

    • Engage in enjoyable activities that provide relief or distraction from negative thoughts and feelings.