image:psychcentral.com
Aaron Beck
The goal of cognitive therapy is to "teach people to identify, evaluate and modify their own dysfunctional thoughts and beliefs"(Seligman & Reichenberg, 2014, p.295).
Basic Principles
Cognitive Distortions
Cognitive therapists believe that distorted cognitions begin in childhood and are a result of life experiences, biology, genetics and knowledge and learning. Cognitive therapists consider the individual holistically and believe that mental disorders are shaped from underlying cognitive distortions
Levels of Cognitions
There are four levels of cognitions
1.Automatic- flow constantly through mind
2.Intermediate-reflect extreme and absolute rules and attitudes
3.Core beliefs-central ideas about ourselves
4. Schemas-allow a person to have expectations about a situation; act as a mental filter
Cognitive therapists believe that distorted cognitions begin in childhood and are a result of life experiences, biology, genetics and knowledge and learning. Cognitive therapists consider the individual holistically and believe that mental disorders are shaped from underlying cognitive distortions
Levels of Cognitions
There are four levels of cognitions
1.Automatic- flow constantly through mind
2.Intermediate-reflect extreme and absolute rules and attitudes
3.Core beliefs-central ideas about ourselves
4. Schemas-allow a person to have expectations about a situation; act as a mental filter
Techniques and Interventions
Therapeutic Alliance-active and goal directed and problem focused
Case Formulation-listing problems and hypothesizing, understanding the relationship and background of beliefs and barriers to changing.
Eliciting and Rating Cognitions- asking about the cognition in the moment. "What were you thinking just now?"
Determining Validity through the use of guided discovery.
(thoughtful and questions and experiments to test thoughts)
The three question technique:
What evidence is there?
How else can this be interpreted?
If true, what are the implications?
Labeling the Distortion
Evaluating the cognitive distortions can be accomplished by labeling and categorizing them.There are many different categories of cognitive distortions. Here are a few examples:
all-or-nothing thinking- black and white thinking"You are either for me or against me!"
jumping to conclusions- drawing unwarranted conclusions "You must be guilty, you look like you feel guilty about something."
tunnel vision- only focusing on negatives " I can't do anything right, while I was at work my kid was causing trouble and I didn't
even know!"
overgeneralization- sweeping conclusions
Techniques for Modifying cognitions
Challenging-taking away the absolute statement
Activity scheduling- planning new behaviors.
Reattributing blame- instead of looking internally, assigning appropriate blame
Cognitive rehearsal- mentally rehearse a new behavior
Diversions and distractions- to reduce negative thoughts
Self-talk-encouraging positive phrases
Affirmations-practicing positive self-talk
Letters and diaries- exploring and expressing thoughts and feelings
Relabeling experiences-to help clients think differently about themselves
Role playing-practicing new thoughts
Distancing-looking at how the problem will look in the future(perspective)(Seligman& Reichenberg, 2014).
Case Formulation-listing problems and hypothesizing, understanding the relationship and background of beliefs and barriers to changing.
Eliciting and Rating Cognitions- asking about the cognition in the moment. "What were you thinking just now?"
Determining Validity through the use of guided discovery.
(thoughtful and questions and experiments to test thoughts)
The three question technique:
What evidence is there?
How else can this be interpreted?
If true, what are the implications?
Labeling the Distortion
Evaluating the cognitive distortions can be accomplished by labeling and categorizing them.There are many different categories of cognitive distortions. Here are a few examples:
all-or-nothing thinking- black and white thinking"You are either for me or against me!"
jumping to conclusions- drawing unwarranted conclusions "You must be guilty, you look like you feel guilty about something."
tunnel vision- only focusing on negatives " I can't do anything right, while I was at work my kid was causing trouble and I didn't
even know!"
overgeneralization- sweeping conclusions
Techniques for Modifying cognitions
Challenging-taking away the absolute statement
Activity scheduling- planning new behaviors.
Reattributing blame- instead of looking internally, assigning appropriate blame
Cognitive rehearsal- mentally rehearse a new behavior
Diversions and distractions- to reduce negative thoughts
Self-talk-encouraging positive phrases
Affirmations-practicing positive self-talk
Letters and diaries- exploring and expressing thoughts and feelings
Relabeling experiences-to help clients think differently about themselves
Role playing-practicing new thoughts
Distancing-looking at how the problem will look in the future(perspective)(Seligman& Reichenberg, 2014).