Cognitive Behavioral Therapy

Based on a triangle model of the interactions of Thoughts, Behaviors, and Emotions.

Change one's thinking:
- Learning to recognize one’s distortions in thinking that are creating problems, and then to reevaluate them in light of reality.
- Gaining a better understanding of the behavior and motivation of others.
- Using problem-solving skills to cope with difficult situations.Learning to develop a greater sense of confidence in one’s own abilities.
Change one's behavior:
- Facing one’s fears instead of avoiding them.
- Using role playing to prepare for potentially problematic interactions with others.
- Learning to calm one’s mind and relax one’s body.

CBT Notes:

The FOCUS is on what is going on in the person’s current life, rather than what has led up to their difficulties
WHAT you do matters (Behavior)
Thoughts come BEFORE Emotions
- Identify and Challenge your automatic thoughts
- We all live our lives seeing the world through a subjective lens

Habits of mind

S: Stop: Stop. Take a brief pause.
- Examples:
  - Before Reacting: Pause before responding to a challenging email or message, allowing time for thoughtful consideration.
  - During Conflict: Take a moment of stillness before escalating a disagreement, providing space for calmer communication.
  - Amidst Stress: Stop briefly during a hectic day, taking a mental break to prevent overwhelm and regain focus.
T: Take a Breath: Take a deliberate and mindful breath, focusing on inhalation and exhalation.
- Example:
  - Box Breathing: Inhale for a count of four, hold for four, exhale for four, and pause for four, creating a box-like pattern.
O: Observe: Acknowledge your thoughts, feelings, and the environment without judgment.
- Develop Observation Skills:
  - Mindful Daily Activities: Practice observing sensations, thoughts, and emotions during routine activities like walking, eating, or driving.
  - Journaling exercises: Keep a journal to reflect on daily experiences, fostering a habit of non-judgmental observation.
P: Proceed Mindfully: Proceed with intentionality, choosing a response consciously.
- Interpersonal Interactions: Approach conversations with active listening and a focus on understanding the other person's perspective.
- Workplace Challenges: When faced with challenges at work, take a moment to consider options mindfully before responding.
- Daily Choices: Apply mindfulness to everyday decisions, promoting a more intentional and fulfilling life.