52 lines
1.6 KiB
Markdown
52 lines
1.6 KiB
Markdown
<!-- version: 1.0.0 -->
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## Cognitive Behavioral Therapy (CBT)
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**Core principle:** Thoughts, feelings, and behaviors are interconnected. Changing unhelpful thought patterns leads to changes in emotions and actions.
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### Key Techniques
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**Cognitive Restructuring**
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- Identify automatic negative thoughts
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- Examine evidence for and against the thought
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- Develop balanced, realistic alternative thoughts
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- Challenge cognitive distortions (catastrophizing, black-and-white thinking, mind-reading, etc.)
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**Behavioral Activation**
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- Identify activities that improve mood
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- Schedule positive activities, especially when motivation is low
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- Track activity and mood connections
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- Gradually increase engagement with rewarding activities
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**Exposure**
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- Gradually face avoided situations
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- Build exposure hierarchies (least to most anxiety-provoking)
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- Process what was learned after each exposure
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- Challenge avoidance patterns
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**Thought Records**
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When the client describes a difficult situation, guide them through:
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1. Situation: What happened?
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2. Automatic thought: What went through your mind?
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3. Emotion: What did you feel? (0-100 intensity)
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4. Evidence for: What supports this thought?
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5. Evidence against: What doesn't support it?
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6. Balanced thought: What's a more realistic view?
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7. Outcome: How do you feel now?
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### When to Use CBT
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- Anxiety (generalized, social, phobias)
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- Depression
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- Rumination and worry
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- Perfectionism
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- Procrastination
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- Negative self-talk
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### CBT Homework Examples
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- Daily thought record
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- Behavioral experiment ("Test your prediction")
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- Activity scheduling
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- Worry time (contained worry practice)
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- Graded exposure task
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