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Therapy
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CBT or Cognitive Behavioral Therapy is a goal-
oriented, and short-term psychotherapy treatment
that includes a practical, hands-on approach to
problem-solving. It aims to change the behavior or
thinking patterns behind the difficulties of people, and
so alter the way they think. It is used to treat a
diversity of issues in an individual's life from the
relationship issues or sleeping difficulties to
depression and anxiety, or alcohol and drug abuse.
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things that do not fit – what we believe is right. In
other words, we carry on to hold on to the same
ancient thoughts and cannot learn anything new.
For instance, a depressed man may think, "I cannot
handle going into work today: I cannot do it. Nothing is
right. I will feel horrible." Because of having these
thoughts and believing them, he may well ring in sick.
If you behave like this, he would not have the chance
to see that he has the wrong prediction. He may find
the things he could do, and some things that were fine.
However, instead, he stays at home, thinking about his
failure to go in and end up thinking: "I have let
everyone down. They will be mad at me. Why can I not
do what everyone else does? I am so useless and
weak." That man may end up feeling worse and has
more difficulty going in to work the next day.
Thinking, feeling, and behaving like this may initiate a
downward spiral. This vicious cycle can result in
different kinds of issues.
Negative things do happen to anyone of us. However,
when we are in a distressed state of mind, we may
base our interpretations and predictions on an unfair
view of the circumstance, making the trouble that we
may face seem much worse. CBT assists people in
challenging their negative thoughts. It aids the
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individual to step outside his or her automatic
thoughts and face them out.
Goal Setting
Do you know what is goal setting, and why is it
essential to set goals in therapy? Well! It is a process of
finding out particular therapeutic results for
treatment collaboratively. All the goals should be
achievable, measurable, observable, and related to the
behavioral or cognitive changes appropriate to the
client's presenting problem. Goals are linked to
particular skills that need to be addressed in the
treatment process. Goals increase the session's
continuity, allow for focused or directed treatment,
and enable the therapist and patient to assess the
improvement of therapy and recognize changes
objectively.
When?
In addition to recognizing the issue and rapport
building, goal setting is among the first therapeutic
activities that need to be completed in brief CBT.
Though goals can be modified/changed at any point
during the therapy, to increase the benefit and
applicability to the patient, an initial set of goals must
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be established and agreed upon by the completion of
the first or second session.
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heard or cope with a case when you do not feel
heard?"
State Goals Positively: It explains what a person
needs to do rather than emphasizing what he or she
does not want to do.
For instance: You can list, 'I want to enjoy my favorite
hobbies again,' instead of 'I do not want to be
depressed anymore.'
Weigh Benefits and Costs of a Goal: It helps in
understanding the benefits and costs of achieving the
patient's goal. It can motivate a hesitant patient or
recognize salient goals for a passive individual or a
person searching to please the therapist.
For instance: "If you accomplished this goal, what
would be the advantages? What would be some of the
costs to you?"
Define Behaviors Related to the Goal: It trains the
individual what actions to perform related to the goals
that have been set.
For instance: What would it look like if you were not
much depressed? If I saw you and you were smiling,
what would I see? What do other people do when they
are pleased? What things do you consider have altered
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in your life since you have been unhappy? What did
you used to do that you loved that you do not do
anymore?"
Behavioral activation
Behavioral activation involves a set of techniques and
procedures intended at increasing individual activity
and access to reinforcing the circumstances that
improve functioning and mood. Activating behavior
amounts to the "B" in CBT interventions. From this
behavioral standpoint, depression, for instance,
consists of multiple characteristics that play a role in
maintaining depressive effect (such as feelings of
hopelessness, fatigue, passivity) and reduce the
chances of adaptive coping through increasing
avoidance. Here, the key is that difficulty with mood
frequently serves to increase avoidance of adaptive
coping. It includes enjoyable events that assist in
avoiding and alleviating depression. Re-introduction
of the pleasing events is a kind of behavioral
activation, and it plays a crucial role to improve mood
in multiple ways:
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Increasing physical activity
Reversing avoidance
In 1996, Jacobson et al. suggested that behavioral
interventions improve different mood symptoms but
also reduce maladaptive patterns of thought.
Behavioral activation includes a host of possible
behaviors including, but not limited to,
Reintroducing the prior pleasant activities
Introducing new enjoyable activities
Active coping (such as, taking a kind of behavioral
action) to reduce or alleviate a life stressor. The
examples of behavioral or active coping that are
not enjoyable-event driven, include
a) Calling a separated family member
b) Cleaning out a messy wardrobe
c) Filing or getting taxes done
Active coping helps to reduce stress through
overcoming avoidance or accomplishment.
For example:
Therapist: I want to talk about what your day looked
like yesterday. What did you do throughout the day?
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Patient: In the morning, I woke up at 9 am and ate
breakfast. Until noon, I watched TV. After that, I ate
lunch; I look shower around 2:30 pm. I went for a walk
at 3:00 with my dog.
Therapist: Great! Let me know how did you feel when
you woke up?
Patient: I feel tired! I did not want to do anything and
could not get motivated. I was feeling depressed, I
guess.
Therapist: You said that you were feeling depressed.
If you had to rate that feeling on a scale of 0-100 (100
is maximum), how much your depression was?
Patient: 60
Therapist: Okay! What about after your shower and
walk? How would you rate your depression?
Patient: 20
Therapist: What do you think what causes a change in
your depression level?
Patient: When I got off my bed and started moving, it
helped me feel better.
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Therapist: It would be my guess as well. (After that,
explain the link between behavior and mood and
encourage the use of behavioral activation).
Cognitive restructuring
Cognitive restructuring is a technique in CBT
beneficial for anyone who is struggling with overly-
negative patterns of thinking and self-talk. It depends
on the principle of cognitive mediation, which says
that we can alter the way we feel by changing the way
we think about what happens to us.
Let us talk about how cognitive restructuring works to
do multiple things when you are upset and try to
break free from negative thinking patterns:
It assists you in getting mentally organized: A to-do
list helps you feel less overwhelmed and more
organized when working on a big project. Similarly,
cognitive restructuring supports you in handling
better by organizing your mental space in a better
way.
It forces you to slow down: Each negative thought
leads to a consistent dose of negative emotion. If you
can reduce your thinking and have fewer thoughts,
you will end up with the least emotions.
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It helps you to be more aware: The thoughts and the
corresponding emotional reactions can occur
automatically. Cognitive restructuring helps you notice
and become more aware of your mental habit, and it is
an essential step in modifying them.
It gives you a sense of control and agency: Through
noticing your default thinking patterns, and then
creating new alternative thoughts, you can alter the
negative thoughts from anything irrepressible that
happens to you to the things you have great control
over.
It helps you think more rationally and clearly: By
examining your initial line of thinking and
encouraging to the questions, cognitive restructuring
helps you see the mistakes or errors in the way you
are thinking. Recognizing cognitive distortions is an
essential ingredient in managing your moods and
negative thinking patterns better.
It assists you in building instead of reacting: When
you are upset, it is reasonable to respond – distract
yourself with any social media platform, crack open
another beer, worry more, etc. If you react without
reflecting, you deprive yourself of understanding your
mind better and see how it works.
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It breaks terrible mental habits: We all can get into
mental habits (like worry) similar to any physical
practice, such as biting our lip or twirling our hair. The
essential thing to break the patterns is to note when
we begin doing them and replacing with a different
act. Cognitive restructuring forces us to observe some
bad mental habits and substitute with the better ones.
Cognitive restructuring helps us to build all these
mental skills.
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Step 1: Hit the pause button
Cognitive restructuring is beneficial in different
situations. However, a great time to use it when you
see that you are having a strong adverse emotional
reaction to anything, mainly if your answer seems out
of proportion to what took place.
Here are some ways of responding to a negative
feeling:
Feel sad – have a beer
Feel anxious – hide
Feel angry – lash out
A substitute is to use a strong, sudden emotion as a
reminder or cue to 'hit the pause button' instead. Once
you have paused briefly, ask yourself: 'What is going
on here?'
When we impede our instinct response to a negative
feeling and approach it with curiosity, the chances of
handling the situation intelligently are increased.
Step 2: Recognize the trigger.
When you have a strong, sudden emotion as a cue to
pause, the next thing is to find out what event
triggered the response in the first place. Often, a
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triggering event occurs in our external environment:
A car cuts us off while driving, a colleague makes an
ironic comment, etc.
The event can be in the internal environment – that is,
in our minds, can act as triggers: The thought pops
into our mind that we do not remember to mention a
fundamental idea during the meeting, a memory of a
recently-died friend comes to our mind, etc.
Step 3: Notice your automatic thoughts
The automatic thoughts are primary interpretations of
what takes place to us. We do not initiate them as they
are always spontaneous. Usually, these thoughts take
the form of memories and images or verbal self-talk.
For instance, if you see an email from your head late at
night, your automatic thought can be, "Oh no! I must
have overlooked something earlier." If anyone cut you
off on the road, your automatic thought can be "What a
jerk!" etc.
Step 4: Identify the emotional reaction and see
how intense it is.
Emotions are produced from mental interpretations of
things that take place. The type and intensity of the
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feelings we experience vary on the kind of thinking we
involve in.
For instance, using the above example of driving: if
your automatic thought is "Oh my God, he almost hit
me! I would have died!" there are chances that you are
going to experience anxiety or fear. If your thought is
"What a jerk," you are probably to feel angry. But if
you think: What the hell is he thinking? Is he mad? You
are likely to feel a stable form of anger. For each
identified emotion, rate how intense your feeling was
on a scale from 1 to 10.
Step 5: Generate alternative thoughts and re-rate
the intensity of emotional response.
After noting your emotional reaction, it is essential to
come up with alternative thoughts for your initial
automatic thoughts. Instead of "Oh my God, he almost
hit me! I would have died!" you can have an alternative
feeling such as, "Wow! That was scary! He was too
close to hitting me, but I handled it well."
It is highly beneficial to note the errors in your
primary thoughts and develop more realistic and
alternative thoughts. You can generate two or three
alternative thoughts for every overly-negative
automatic thought, if possible.
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After that, reassess their intensity. This step is vital
because noticing and feeling relief from decreasing
negative emotions is an essential reinforcer of the new
habit. If you think of a lower negative feeling, you will
get multiple benefits in the long term.
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that you rate '9' on your old belief (I am useless) and
'1' on your new belief (I am capable).
Step 3: Which type of negative core belief do you
have?
There are two types of negative core beliefs. One type
is a stable kind. For instance, you think you are
useless, and you do not believe anything else, not even
when you are in a good mood.
The other type is the type that goes up and down with
your stress, anxiety, and mood. When you have a low
mood, you think that the negative core belief is
stronger than when your mood is excellent. If the
negative core belief deviates due to transient things
such as your stress, anxiety, or mood, it can assist you
in starting to see that the belief is a combination of
these things, which is not right.
Step 4: Strengthen the new positive core belief
instead of dismantling the old core beliefs.
This is the most potent goal. Usually, the thoughts are
funny things. When you try not to think about
anything, you will feel more about it; hence trying to
get rid of complete negative thoughts does not work.
When you experience negative core beliefs, you can
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learn to see it as 'just a thought' instead of considering
it right.
Step 5: Positive data log.
For 15 days, write down the evidence that supports
your new core belief. For instance, if you try to live in
the thought "I am capable," and you show up to a
meeting on time, you can write it down like evidence.
Never try to fall into the cognitive bias trap of
overlooking some of the evidence. For instance, if you
make a mistake and then find it out, this is evidence of
capability; hence you can put this in the positive data
log.
Step 6: Re-rate the old and new core beliefs.
You will see a little bit of change while re-rating the
beliefs, hopefully. For instance, you may now believe 'I
am useless,' only 5 out of 9, and believe 'I am capable'
5 instead of 1.
You may have had the negative core belief for an
extended time, hence change usually takes a time of
few months of intensive work. You are not likely to be
there yet.
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Mindfulness-integrated Cognitive
Behavioral Therapy
Mindfulness includes focusing on every event
experienced in the present moment within our mind
and body, with an accepting, non-reactive, and non-
judgmental attitude. To be mindful, we can start to
counter numerous everyday suffering, such as
depression, anxiety, and stress. We are learning to see
events in a more detached and impersonal way.
MiCBT is a four-stage therapeutic process that
includes mindfulness and some basic CBT (Cognitive
Behavioral Therapy) to assist people in improving the
way they feel and change their unaccommodating
behaviors. This therapy helps individuals make
changes differently. It tries to aid people in learning to
develop control over several processes that maintain
unrealistic beliefs and thoughts through the training of
mindfulness. It assists in changing the thinking
process, not only the content of your thoughts. The 4
Stages are:
Personal Stage: This stage will help you learn
different mindfulness skills to consider and let go of
the unwanted emotions and thoughts to address
various challenges of life successfully. At this point,
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you will develop patience and deep insight and
understand that there is no need to be prey to each
emotion that you feel and every thought that comes
into your mind.
Exposure Stage: During this stage, you will learn to
apply different self-regulation skills in circumstances
that you may avoid, resulting in your self-confidence.
Interpersonal Stage: This stage will help you develop
better communication skills and interpersonal
understanding in the face of anxious situations with
individuals and learn not to react to others' reactivity.
Empathic Stage: Here, you will learn how to increase
your capacity to be compassionate with yourself and
kind to others in your regular actions, resulting in a
deep sense of self-worth and a greater sense of
connectedness and care with other people.
CBT in Procrastination
When it comes to talking about procrastination, the
CBT therapist focuses on behavioral strategies that
improve the link between behavior and the
environment. The therapist starts working on ABCs:
Antecedents, Behaviors, and Consequences. For
increasing the frequency of procrastinated activities,
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the therapists ask the client to change the
environmental antecedents to make it easy to start,
change the behavior to make the process manageable,
and modify the consequences to keep it going until
work is completed.
Besides, the CBT therapist works on:
Correct the thinking pattern of client
Break the task into smaller steps
Reward the client for positive steps
Ask the client to concentrate on the positive
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It helps people to gain control over their fears and
phobias.
CBT in Addiction
A mind changed by addiction cannot make a healthy
environment of changeable emotions, negative
emotions, and compulsions for drug use. These
elements can easily color how individuals relate to
their experiences and alter the way they view their
substance abuse. Along with any pre-existing mental
illness or patterns of negativity, this imbalance can
fuel drug abuse and lead an individual to self-
medicate. According to the cognitive-behavioral
approach, addictive behaviors such as food addiction,
video game addiction, compulsive shopping, problem
gambling, drug use, drinking, and other unhealthy
excessive behavior, are the result of negative feelings
and inaccurate thoughts.
CBT has different goals to encourage this openness
and promote healing, including:
Identifying the circumstances or issues which are
linked to addiction
Developing an awareness of negative behaviors,
feelings, and thoughts, which lead to addiction
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Identifying the negative ways of false beliefs or
thinking that make addictive behaviors worse
Evaluating why these thoughts are there and how
they can be eliminated or reshaped differently
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