Cognitive Behavioral Therapy (CBT)

---

Mike Hupfer presents Cognitive Behavior Therapy, a crucial tool in addiction recovery and overall wellness. Cognitive Behavioral Therapy (CBT) has proven to be extremely helpful in various contexts, including mood. Developed by Aaron Beck, MD., over half a century ago, CBT may sound complicated, but it’s truly straightforward. Essentially, we can help shape and influence how we feel, and subsequently, how we act as part of our health journey.

The behavior chain, exemplified below, can help illuminate this concept further. This effective tool in CBT therapy aids individuals in identifying how their thoughts influence behaviors. Every action in life, much like a movie script, can be broken down into four basic components: (1) situation (2) thoughts (3) feelings (4) behavior.

CBT basic components: (1) situation (2) thoughts (3) feelings (4) behavior

The behavior chain starts with a (1) situation, which can be any event. The next part of the chain is the (2) thoughts section. Often, our initial thoughts lean towards the negative.

When we identify these negative thoughts and replace them with more positive ones, our (3) feelings, and subsequent (4) behavior, become more grounded and centered. The key lies in identifying and challenging those initial negative thoughts.

We can utilize behavior chains to review past situations and plan for upcoming events such as weddings, reunions, or birthdays. For instance, consider the scenario of driving to work when "somebody cuts us off and flips us the bird."

CBT basic components: (1) situation (2) thoughts (3) feelings (4) behavior

(1) Situation: Somebody cuts us off and flips us the bird.

(2) Thoughts: Initial negative: "Why that SOB" OR more positive: "Who cares."

(3) Feelings: Negative thoughts create feelings of being pissed off/agitated OR less anxiety (with more positive thoughts).

(4) Behavior: This can lead to snapping at co-workers (negative flow) OR being nicer to them (positive thought flow).

This illustrates how external actions beyond our control can shape our thinking and behavioral patterns. By understanding these concepts through CBT, particularly in the context of addiction recovery, one can make better decisions that positively impact both ourselves and others.

CBT Core Components

Sometimes, our thoughts are skewed towards the negative end of the spectrum. By challenging these negative thoughts, we may better manage our feelings and actions, which is essential for wellness and health.

CBT Core Beliefs

Core beliefs are often held with great conviction, even though they may be partially or entirely untrue. A person can employ various strategies to challenge these beliefs, allowing for a more realistic self-view, crucial in the journey of recovery.

CBT Coping Skills

Another significant aspect of Cognitive Behavioral Therapy (CBT) is the development of effective coping skills. Ideally, through therapy, professionals will assist individuals by teaching coping strategies that can be beneficial in high-risk situations during addiction recovery.

All these core beliefs are essentially thoughts and ideas:

1. It's just an idea and not necessarily the truth.

2. It's an idea that can be challenged.

3. It's an idea that needs to be supported through "select data."

4. It may have originated in childhood.