COGNITIVE BEHAVIORAL THERAPY (CBT)

"You can't control the world around you but you can control how your interpret and take care of situations in your own life." Mike Hupfer 

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy is a tool I have found to be extremely helpful. Aaron Beck, MD., facilitated its movement over half a century ago. CBT may sound complicated, and esoteric, but it’s really straightforward. In essence, we can help shape, and influence how we feel, and subsequently, how we act too.

The behavior chain, given as an example below, may help illuminate it a bit. The behavior chain is a very effective tool in CBT therapy that helps one to identify how thoughts influence one’s behaviors. Every life’s action, 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. It can be any situation. The next part of the behavior chain is the (2) thoughts section. Our initial thoughts tend to be negative.

When we are able to identify the initial negative thoughts, and replace them with more positive thoughts, our (3) feelings, and subsequent (4) behavior, are more likely to be grounded and centered. The key is to identify, and challenge the initial negative thoughts.

We can use behavior chains to review past situations, and to plan for upcoming situations (weddings, reunions, birthdays, etc.). To illustrate, we will use the example of driving in traffic, to get 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: Thoughts create feelings pissed off/agitated (initial negative) OR less anxious (thinking something more positive).

(4) Behavior: Can Lead To snapping at co-workers (negative flow) OR be nicer to them (positive thought flow)

You can see how outside actions beyond our control can influence both our thinking and behavioral patterns. By understanding these concepts through CBT one can make better decisions that can have a better, more positive impact on both ourselves and others as well.

CBT Core Components

Sometimes, our thoughts are misshapen, and weighted toward the negative end of the teeter totter. By challenging the negative thoughts, we may be better able to feel, and act differently.

CBT Core Beliefs

People believe core beliefs very strongly, even “feel” it to be true. Yet, it might be mostly, or entirely untrue. A person can use a variety of strategies to challenge the idea, so a person can view themselves in a more realistic way.

CBT Coping Skills

Another component of Cognitive Behavioral Therapy (CBT) is developing useful coping skills. Ideally through therapy, the professional will help an individual by teaching coping strategies. These coping strategies may be used to help deal with high-risk situations.

All these core beliefs are really just thoughts and ideas.

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

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

3. It's an idea that needs to be maintained through “select data.” 

4. It may have begun in childhood.