【Notes】About [Cognitive Behavioral Therapy] CBT Therapy

Cognitive Behavioral Therapy | Sometimes called Cognitive Therapy

Its main features are:
short-range (solve the problem as soon as possible)
structured (framework)
A psychotherapeutic approach that focuses on the present (as opposed to psychoanalytic grasp of past trauma)

The kernel is ABC theory
situational automatic thought emotion behavior
A : trigger event | antecedent
B : belief
C : Consequences of Emotional Actions | Consequences

It appears that A leads to C
But in fact, the direct cause of C depends on the belief B generated by the individual's cognition and evaluation of A
It's the wrong beliefs that cause us emotional distress

• By asking questions? | Socratic - not just saying "you want xxxx"
• something happened ⇒ caused a certain emotion
• Why do you feel this emotion?
• The same thing, different thoughts lead to different emotions
• Example: Has self-harm (wanting to stop her cranky, passionate behavior) but is reluctant to go to therapy because she doesn't want her mother to worry (single parent family)
• [Adaptation therapy] If he doesn't know how to do it - teach him some [skills] and leave some like homework [self-planning]
• [Listening] Dig out what the patient really wants to say, cut away the implicit shell: "I want to talk about the meaning of life" - does he really want to talk about this?
• The point is not the answer to this question, but the implication, but **"why do you want to discuss this", the hidden response may be: I need help**
• Find the automatic thought-emotion connection
• 【Use the language of the visitor】
• [Encouraging the use of cognitive models]: Inferences about technology

Why does it work? There are 3 assumptions here:

• Cognitive activity affects behavior [mediation hypothesis]
• Cognitive perceptible and changeable
• Cognitive changes that modulate behavior

A superficial example (personal feeling is not a particularly good example)

• Example: College Entrance Exam Pressure
• The exam is coming soon, I'm really stressed and I don't feel well
• What exactly is this uncomfortable feeling?
• During the weekly test, I was nervous when I looked at the papers, my heart beat faster, I couldn’t remember anything, and sometimes I couldn’t hold the pen in my hand. I feel sick when my grades come out, I feel sick to myself [Explain somatization—this is actually a normal reaction]
• When did this situation start? How long has it been?
• It's been over a month.
• how was it before
• It was fine before, just normal nervousness, but now it's getting closer and closer to the exam, I don't know what to do anymore
• What kind of state do you think you will return to before the exam? [Clarify the client's goals]
• At least stable, right?
• Be specific?
• at least xx points
• How was the previous score?
• .....
• Can you recall the first time this happened a month ago?
• When I counted down 30 days on the blackboard for the first time, the teacher held a class meeting, very serious, saying "there is not much time", but my grades are not good or bad, not stable
• So you want your grades to stabilize
• Yes, but the one exam I took after that turned out to be my worst ever...
• So are you living on campus or commuting?
• we live on campus
• How long will it take to go back?
• once a month
• So you have been in this situation for a month, and then there is another month before the college entrance examination.
• right
• Then you think that your grades are particularly unstable , and you want to stabilize in the next month and maintain a good state to deal with the college entrance examination, right?
• Yes
• Can you elaborate on how unstable your grades are? Is it good for one time or bad for a month or a month for bad
• It's hard to say, it's just up and down
• Do you think your nervousness is caused by the test itself or by your fear of the erratic performance ?
• emmmm
• You didn't have this situation in the big and small exams you faced in the previous high school, high school, high school, high school, high school, and high school, right?
• Yes, I wasn't aware of the college entrance examination before, I only realized that there was a countdown.
• What do you think about when you're nervous? z
• "You have to play well this time or it's over"
• So you think that if you do n't perform well this time, the college entrance examination will definitely be over.
• I'm not sure. My parents have high expectations for me, and hope that I will be admitted to a good university, but my grades are going up and down now.
• Are you afraid your parents will be disappointed?
• Yes, the more I think about it, the more nervous I get. My family situation is not very good, I don't have the superior family background and grades like some classmates and friends around me - I don't have much self-confidence
• So the main source of your stress right now is the expectations of your parents, the comparison of your friends around you, and your recent exam failure
• Yes, I feel like I don't get it right - maybe that's how I was
• So do you think your symptoms and your nervousness are coming from the exam itself or your thoughts on the exam ?
• I think I may be a bit of a negative and pessimistic person, and I tend to think negatively about everything: My father always taught me to think about the consequences before doing things I think it's my own problem, not the exam itself
• So you think that the reason for the unstable grades and the nervousness in exams is actually your personality and attitude?
• Yes
• So how do you think it should be improved?
• I don't know, is it to ease some of my stress state?
• As you said before, your situation is not caused by the test itself, but by your thinking about the test and thinking about responding to your parents' expectations, including your own perceptions of yourself.
• I think you're right, what should I do now?
• change your mind
• can i change it?
• Since your symptoms are not caused by the events themselves, but by your perception of those events, what do you think you need to do to change your perception?
• When I do, I will comfort myself "maybe I will pass the test next time", try to cheer myself up like this
• How is the effect?
• It feels like two forces are doing the right thing, but the negative always wins
• How do you feel when you lose, but there are times when you win, what does it feel like to win?
• I feel that this effort has been reflected [ remember this feeling, this is very important ]
• You are pretty good (
• That time, it was the time that I won, was it a win with improvement or did I lose before and then win
• It should be time to increase
• You are particularly concerned about the ups and downs of grades, but the negative always beats the positive, right?
• Yes
• So your mood is always linked to the ups and downs of grades
• Yes
• This kind of emotion is quite normal. During the college entrance examination, everyone cares about their grades. It seems that grades determine everything. Do you think that the grades of the college entrance examination depend on whether you care about this grade or not?
• Maybe it's the state of the exam day?
• But the reason why you feel that your grades are particularly unstable and the exams are nervous is actually your personality and attitude - you care too much about your grades
• What kind of attitude do you think you should treat your grades in exams? Which posture is more beneficial?
• Maybe underestimated?
• The point is to be bearish, and the focus is on the usual accumulation, rather than every exam in school itself - whether these exams are important or not depends entirely on how you look at them. Do you think you should change your view ?
• Yes, but I don't know if I can turn around
• Put the idea into practice? From "good test scores" to "solve as many problems as you can"
• Don't think about the small results, go through the process down-to-earth?
• Yes, you can go back and try and try to make a change. That's it for today - I look forward to your feedback
• thanks
• find me no matter what