CBT-self help focuses on how thoughts influence emotions and behaviors. It was developed in the 1950s-1960s by Aaron Beck and focuses on changing dysfunctional thinking patterns. CBT works to change automatic thoughts that may be opinions rather than facts by distancing from thoughts, seeing alternative perspectives, and focusing attention elsewhere when unhelpful thoughts occur. CBT is an effective treatment for many conditions like depression, anxiety, gambling issues, and more.

1. CBT-self help
R A K E S H M E H TA

2. Aaron T. Beck, MD
July 18, 1921 (Age 100)
Providence, Rhode Island, U.S.
Department of Psychiatry, University of Pennsylvania

3. CBT
• Developed in late 1950s and early 1960s
• Originally known as Cognitive Therapy
• CBT focuses on
– How you think about yourself and your surroundings?
– How your actions influence your thoughts and feelings?
• CBT is based on the idea that our emotions are governed by
our thoughts.

4. CBT says its not the events
that cause emotions, but it’s
the way we interpret them.

5. Change
how we
think,
”Cognition”
Change what you do,
“Behaviour”
CBT

6. Making changes:- Behaviour
• Changing our behaviors can have a significant impact on how we feel and think.
• Learn to STOP and taking a breath/relax before deciding what action to take.
• This can help us to see the situation more clearly
• Do activities which gives you a sense of : Achievement, Closeness to others , Enjoyment
• Set achievable goals : eg walk for 15 min
• Record what you do and how it affects your mood.
– Activity Diary
– Weekly Planner
– ACE Log

10. Making changes:- Thoughts
• Thoughts are generated randomly, automatically from our brain.
• We can’t control them or stop them, but we can change the way we
react to them.
• We can learn to just notice and acknowledge them there's that thought
again!, realize that it is just a thought, choose not to believe it, dismiss
it and move our attention onto something else.
BULLY
Get SAD, cry,
run away
Doesn’t react,
focus attention
in something
else

11. Automatic thoughts
• The meaning that we give to a event which is affected by our previous experiences,
culture and family values. we tend to believe in them automatically
• We don’t know where it is Fact or just a Opinion.
• Things may not be the same as they seem to be , we tend to misinterpret events .
• ASK YOURSELF!!
– If it is Fact or Opinion

12. Learning to see things differently –
The helicopter view

13. Distancing or Defusing from
Thoughts
• Defusing from our thoughts involves recognizing the thought for what it is, refusing to
react automatically, and then choosing to concentrate our attention elsewhere.
• Start with learning Mindful Breathing, and practice often, several times a day, just for
3-5 minutes at a time.
• STOPP
S- Stop and Step Back
O- Observe
P- Pull back - Put in some Perspective
P- Practice what works

15. CBT IS EFFECTIVE TREATMENT FOR
• Depression (Driessen & Hollon, 2010)
• Anxiety disorders (Hofmann & Smits, 2008)
• Pathological and problem gambling (Cowlishaw et al., 2012)
• Bipolar disorder (Costa et al., 2010)
• Eating disorders (Murphy et al., 2010)
• Substance use disorders (McHugh et al., 2010)
• Internet addiction (Young et al., 2010)
• Prevention of occupational stress (Ruotsalainen et al., 2015)

16. REFERENCES
1. Driessen E, Hollon SD. Cognitive behavioral therapy for mood disorders: efficacy, moderators and
mediators. Psychiatric Clinics. 2010 Sep 1;33(3):537-55.
2. Hofmann SG, Smits JA. Cognitive-behavioral therapy for adult anxiety disorders: a meta-analysis of
randomized placebo-controlled trials. The Journal of clinical psychiatry. 2008 Mar 18;69(4):0-.
3. Cowlishaw S, Merkouris S, Dowling N, Anderson C, Jackson A, Thomas S. Psychological therapies for
pathological and problem gambling. Cochrane Database of Systematic Reviews. 2012(11).
4. Costa RT, Range BP, Malagris LE, Sardinha A, Carvalho MR, Nardi AE. Cognitive–behavioral therapy
for bipolar disorder. Expert review of neurotherapeutics. 2010 Jul 1;10(7):1089-99.
5. Murphy R, Straebler S, Cooper Z, Fairburn CG. Cognitive behavioral therapy for eating disorders. The
psychiatric clinics of North America. 2010 Sep;33(3):611.
6. McHugh RK, Hearon BA, Otto MW. Cognitive behavioral therapy for substance use disorders.
Psychiatric Clinics. 2010 Sep 1;33(3):511-25.
7. Young KS. CBT-IA: The first treatment model for internet addiction. Journal of Cognitive
Psychotherapy. 2011 Jan 1;25(4):304-12.
8. Ruotsalainen JH, Verbeek JH, Mariné A, Serra C. Preventing occupational stress in healthcare
workers. Cochrane Database of Systematic Reviews. 2014(11).

17. THANK YOU