Cognitive Behavioral Therapy
Notes from the book, Cognitive Behavioral Therapy: Techniques for Retraining Your Brain by Jason M. Satterfield, as well as from other sources.
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
Use SMART goals:
- Specific
- Measurable
- Attainable
- Relevant
- Timely
Evaluate Thoughts
Habits of mind
- Personalizing
- Magnification or Minimization perspective
- Mental filter
- All or None thinking
- Mind reading
- Fortune telling
New Behaviors
ACTION Acronym:
- Assessment
- Choose a new behavior
- Try the new behavior
- Integrate into your new routine
- Observe the results
- Never give up
ABCD Acronym
- Activating event
- Behaviors
- Consequences
- Dispute
Elements of a Stress Assessment:
- How often have you felt nervous or stressed out in the past month
- What has been causing you to feel stressed out
- How long has this been going on
- How has the stress affected you
- What have you been doing to cope with the stressful situation
- How can others help you
Importance of Forgiveness
- Forgiveness is for the forgiver not the forgiven
THE STOP METHOD
- 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.
Other References (besides the book)
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