Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is a form of psychotherapy or talking therapy which focuses on faulty thought patterns, emotions and actions. It is a structured, action based, client oriented and short-term therapy. It deals with how beliefs and attitudes affects behaviors and feelings. It combines cognitive therapy with behavior therapy.

Thoughts and Feelings Connection

CBT is based on the assumption that feelings are effected by the thoughts which go through a person’s mind rather than external events. For example, we often say to ourselves that, "My boss made me so upset," or "I am depressed because I failed my exam." In these instances, we make the assumption that other person or other circumstances determine our feelings. However, if we analyze these situations then we might notice that there is another step between events and feelings that is how we perceive and think about that situation. In the above examples, missing thought that shapes the feelings could be, "My boss is glaring at me because I arrived five minutes late. He thinks that I am incompetent," or "All my friends passed the exam, they must think that I am a loser. I cannot do anything in my life."

Cognitive Distortions

Cognitive distortions are the unhelpful thoughts and beliefs which are associated with negative affect. Here is a list of some cognitive distortions along with examples:

1. All-or-nothing thinking/Black and White Thinking: Viewing situations on one extreme or another instead of on a continuum. Ex. "If my child does bad things, it’s because I am a bad parent."

2. Catastrophizing: Predicting only negative outcomes for the future. Ex. "If I fail my final, my life will be over."

3. Disqualifying or discounting the positive: Telling yourself that the good things that happen to you don’t count. Ex. "My daughter told her friend that I was the best Dad in the world, but I’m sure she was just being nice."

4. Emotional reasoning: Letting one’s feeling about something overrule facts to the contrary. Ex. "Even though Steve is here at work late every day, I know I work harder than anyone else at my job."

5. Labeling: Giving oneself, someone or something a label based on a specific situation without finding out more about it/them. Ex. "My daughter would never do anything I disapproved of."

6. Magnification/Minimization: Emphasizing the negative or playing down the positive of a situation. Ex. "My professor said he made some corrections on my paper, so I know I’ll probably fail the class."

7. Mental filter/Tunnel vision: Placing all one’s attention on, or seeing only, the negatives of a situation. Ex. "My husband says he wishes I was better at housekeeping, so I must be a lousy wife."

8. Mind reading/Jumping to conclusion: Believing you know what others are thinking. Ex. "My house was dirty when my friends came over, so I know they think I’m a slob.

9. Overgeneralization: Making an overall negative conclusion beyond the current situation. Ex. "My husband didn’t kiss me when he came home this evening. Maybe he doesn’t love me anymore."

10. Personalization: Thinking the negative behavior of others has something to do with you. Ex. "My daughter has been pretty quiet today. I wonder what I did to upset her." for more https://psychologyclinix.com

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