Cognitive Behavior Therapy Skills
The document discusses cognitive behavioral therapy (CBT), defining its principles and exploring the influence of thoughts on feelings and behaviors. It identifies common thinking errors, their causes, and the associated impact on emotional and physical health, emphasizing the importance of recognizing and correcting these cognitive distortions. The document highlights the significance of rational behaviors and thoughts in recovery and personal growth.
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Cognitive Behavior Therapy Skills
- 1. Cognitive Behavioral TherapySkills Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC, NCC Executive Director, AllCEUs AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 2. Objectives Define CognitiveBehavioral Therapy and its basic principles Identify factors impacting people’s choice of behaviors Explore causes and impact of thinking errors Identify common thinking errors and their relationship to cognitive distortions AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 3. Why I Care/HowIt Impacts Recovery The way people perceive the world and interpret events leads to behavioral reactions A person who perceives the world as hostile, unsafe and unpredictable will tend to be more hypervigilant (until they exhaust the stress response system) A person who perceives the world as generally good and believes they have the ability to deal with challenges as they arise will be able to “allow” their stress response system to function normally. AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
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- 5. Factors Affecting RationalBehavior Stress Negative emotions Physical Pain Illness Sleep deprivation Poor Nutrition Intoxication (Alcohol, Barbiturates, Street Drugs) Environmental The introduction of a new or unique situation Exposure to un-preferable situations AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 6. Factors Affecting RationalBehavior Stress Social Peers or family who convey irrational thoughts as necessary standards for social acceptance. “Nobody wants to associate with “those” people” Lack of supportive peers to buffer stress AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 7. A Note AboutIrrationality The origins of most beliefs were rational and helpful given: The information the person had at the time The cognitive development (ability to process that information) “Irrationality” or unhelpfulness of thoughts comes when those beliefs are: Perpetuated without examination Continue to be held despite causing harm to the person Sometimes it is more productive for clients to think of these thoughts as “unhelpful” instead of “irrational.” AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 8. Basic Principles Incognitive therapy, clients learn to: Distinguish between thoughts and feelings. Become aware of the ways in which thoughts can influence feelings in ways that sometimes are not helpful. Learn about thoughts that seem to occur automatically, without even realizing how they may affect emotions. Constructively evaluate whether these "automatic" thoughts and assumptions are accurate, or perhaps biased. Evaluate whether the current reactions are helpful and a good use of energy, or unhelpful and a waste of energy that could be used to move toward those people and things impotent to the person. Develop the skills to notice, interrupt, and correct these biased thoughts independently. AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 9. Causes of ThinkingErrors Information-processing shortcuts Using outdated, dichotomous schemas Mental noise The brain's limited information processing capacity Age Crisis AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 10. Causes of ThinkingErrors Emotional motivations I feel bad, therefore it must be bad Moral Motivations It was the right thing to do Social influence Everyone is doing it AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 11. Impact of ThinkingErrors (Fight or Flee) Emotional upset Depression Anxiety Behavioral Withdrawal Addictions Sleep problems/changes Eating changes Physical Stress-related illnesses Headaches GI Distress Social Irritability/impatience Withdrawal AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5 These “effects” contribute to fatigue, and a sense of hopelessness and helplessness which often intensifies the thinking errors
- 12. Thinking Errors EmotionalReasoning –Feelings are not facts Learn to effectively identify feelings and separate facts I am terrified About what are you terrified? What is the evidence that you are in danger now? In what ways is this similar to other situations? How have you dealt with those situations? Develop distress tolerance skills Develop emotional regulation skills AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 13. Thinking Errors CognitiveBias/Negativity/Mental Filter– Focus on the negatives and worry about the future Questions What is the benefit to focusing on the negative? What are the positives to this situation? What are all the facts? Coin toss activity Disqualifying or minimizing the positive Questions Would you minimize this if it was your best friend’s experience? What is scary about accepting the positive? Sometimes we disqualify the positive because it fails to meet someone else’s standards, might that be true here? AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 14. Thinking Errors Egocentrism–My perspective is the only perspective Question: What are some alternate perspectives Personalization/Mindreading Questions What are some alternate explanations for the event that did not involve you How often is it really about you? Availability Heuristic: Remembering what is most prominent in your mind Questions What are the facts AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 15. Thinking Errors Magnification Questions Are you confusing high and low probability outcomes? How much will this matter 6 months from now? What have you done in the past to tolerate events like these? All-or-Nothing Questions Love vs Hate Perfection vs. Failure All good intentions vs. All bad intentions AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 16. Thinking Errors AvailabilityHeuristic: Remembering what is most prominent due to (frequency, intensity or duration) in your mind Questions What are the facts How often does it really happen How long has it been since you have seen that behavior The good times are amazing, but how frequent are they compared with the bad times? AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 17. Thinking Errors Beliefin a just world/fallacy of fairness Question: Identify 4 good people who have had bad things happen. Attributional Errors (Labeling yourself not a behavior) Global vs. Specific I am stupid vs. I do not have good math skills Stable I am (and always will be stupid) vs. I can learn math skills Internal It is about me as a person vs. It is about a skill/skill deficit AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 18. Questions for Clients Belief= Thought/Fact + Personal Interpretation What are the facts for and against my belief Is the belief based on facts or feelings? Does the belief focus on one aspect, or the whole situation? Does the belief seem to use any thinking errors? What are alternate explanations? What would you tell your child/best friend if they had this belief? What do you want someone to tell you about this belief? How is this belief Moving you toward what and who is important to you? Moving you away from what or who is important to you? AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 19. Irrational Thoughts (Beliefs) How do these thoughts impact clients’ emotions, health, relationships & perceptions of the world? How may have this been helpful in the past? Dealing with irrational (unhelpful) thoughts Is this thought bringing you/the client closer to those people and things important? Are there examples of the statement not being true? How can the statement be made less Global, Stable, Internal? AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 20. Irrational Thoughts (Beliefs) Thoughts Mistakes are never acceptable. If I make one, it means that I am incompetent. When somebody disagrees with me, it is a personal attack against me. If someone criticizes or rejects me there must be something wrong with me To feel good about myself, others must approve of me. To be content in life, I must be liked by all people. My true value as an individual depends on what others think of me. AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 21. Irrational Thoughts (Beliefs) Thoughts Nothing ever turns out the way you want it to. I won’t try anything new unless I know I will be good at it I am in total control. Anything bad that happens is my fault. If I feel happy about life something will go wrong The past repeats itself. If it was true then, it’s true now. It’s not my fault my life didn’t go the way I wanted. If I am not in an intimate relationship, I am totally alone. There is no grey area. AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5
- 22. Summary Thoughts impactbehaviors and emotional and physical reactions Emotional and physical reactions impact thoughts and interpretations of events Irrational thinking patterns are often caused by cognitive distortions Cognitive distortions are schemas which were formed based on faulty, inaccurate or immature knowledge or understanding By identifying the thoughts (hecklers) that are maintaining unhappiness, the person can choose whether to accept the thoughts or change them. AllCEUs.com Unlimited CEUs $59 | Specialty Certificates $89 | Live Webinars $5