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Avy Joseph. Cognitive Behaviour Therapy
Table of Contents
Guide
Pages
Cognitive Behaviour Therapy
Acknowledgements
Introduction to the Third Edition
1 Understanding CBT for Goal Achievement
THE EMOTIONAL RESPONSIBILITY PRINCIPLE
Is it true that events, situations or people make us feel what we feel?
Is it true that events or people make us do what we do?
THE BEHAVIOURAL PRINCIPLE
THE ‘HERE AND NOW’ PRINCIPLE
THE SCIENTIFIC PRINCIPLE
Exercise
Truth
Exercise
Common sense
Helpfulness
Exercise
TYPES OF THOUGHTS
1. Inferences
2. Evaluations or beliefs
THEORY MADE SIMPLE
Beliefs
Healthy negative emotions and self‐helping behaviours
Unhealthy negative emotions and self‐destructive behaviours
Exercise
NOTE
2 The Four Belief Pairs
WANT TO VERSUS HAVE TO
‘Have to’ and ‘must’ are rigid and inflexible
Exercise
‘Have to’ and ‘must’ are not consistent with reality
‘Have to’ and ‘must’ are not logical
Example
‘Have to’ and ‘must’ are not helpful
Example
BAD VERSUS AWFUL
Awfulizing beliefs are rigid and inflexible
Exercise
Awfulizing beliefs are not consistent with reality
Awfulizing beliefs are not logical
Example
Awfulizing beliefs are not helpful
Example
DIFFICULT VERSUS UNBEARABLE
LFT beliefs are rigid and inflexible
Exercise
LFT beliefs are not consistent with reality
LFT beliefs are not logical
Example
LFT beliefs are not helpful
Example
SELF‐ACCEPTANCE VERSUS SELF‐DAMNING
Self‐damning beliefs are rigid and inflexible
Self‐damning is inconsistent with reality
Self‐damning beliefs are not logical
Example
Self‐damning beliefs are not helpful
Example
THE CONCEPTS AT THE HEART OF HEALTHY BELIEFS
I want to but I don't have to
Example
Bad but not the end of the world
Example
Difficult but not unbearable
Example
Example
Exercise
3 Setting Your Goals
REFLECT ON WHAT YOU WANT
Your balance wheel
Family
Personal
Physical
Mental
Leisure/fun
Social
Education
Career/job
Importance of what you want
Exercise
SETTING SMART GOALS
Specific
Measurable
Achievable
Realistic
Time‐oriented
Exercise
CURRENT GOAL‐SABOTAGING BELIEFS
Example
Jane's goal
Jane's emotions and thoughts
Jane's ABC
Exercise. STEP 1 IDENTIFY YOUR SMART GOAL
STEP 2 IDENTIFY YOUR UNHEALTHY NEGATIVE EMOTIONS
IDENTIFYING YOUR CURRENT SABOTAGING BELIEFS
What type of questions do you ask?
Jane's ABC in the previous example. Jane identifies the ‘B’ in the first ABC
Jane identifies the ‘B’ in the second ABC as follows:
Jane identifies the ‘B’ in the third ABC as follows:
Exercise
GOAL ACHIEVEMENT BELIEFS TO SUPPORT YOUR SMART GOAL
Example: Jane's healthy version of her first unhealthy belief
Exercise
PERSONALLY PERSUASIVE REASONS – WHAT'S IN IT FOR ME?
Example
UNHEALTHY BELIEF
HEALTHY BELIEF
Exercise
4 Overcoming Obstacles to Goal Achievement
EMOTIONAL OBSTACLES
Example
THE EMOTIONAL OBSTACLES
THE SOLUTION
Communication problems
Exercise
HABITUAL AND BEHAVIOURAL OBSTACLES
Habits can be good, bad or neutral
Example
THE HABITUAL OBSTACLE
THE SOLUTION
Exercise
COGNITIVE OBSTACLES
Example
THE COGNITIVE OBSTACLE
THE SOLUTION
Exercise
ENVIRONMENTAL OBSTACLES
Exercise
TOLERATING TENSION AND DISCOMFORT
FOCUSING ON THE GOAL
How to tolerate the natural discomfort
Exercise
5 Developing Cognitive Skills through Your Internal Dialogue
INTERNAL DIALOGUE OR SELF‐TALK
NEGATIVE AUTOMATIC THOUGHTS
YOUR HOT THOUGHTS
Exercise
SELF‐TALK
NEGATIVE AUTOMATIC THOUGHTS
HOT THOUGHTS
HOW TO CHANGE INTERNAL DIALOGUE
HOW TO CHANGE NEGATIVE AUTOMATIC THOUGHTS
HOW TO CHANGE YOUR HOT THOUGHTS
Exercise
HELPFUL SELF‐TALK
HELPFUL VERSION OF NEGATIVE AUTOMATIC THOUGHTS
HEALTHY VERSION OF HOT THOUGHTS
PAST, PRESENT AND FUTURE EXPRESSIONS
Examples
Exercise
FORCE AND RIGOUR
Exercise
6 Using Imagination and Visualization
START WITH YOUR IMAGINATION
Imagining a healthy response to a negative event – healthy belief
What if the feeling of discomfort is overwhelming?
Triggering a positive feeling and imagining a healthy response to a negative event – healthy belief
USING AUDIO
OTHER AUDIO RECORDINGS
POSITIVE IMAGERY AFTER YOU HAVE IMAGINED DEALING WITH THE NEGATIVE
Two futures – positive visualisation technique
MORE ON SELF‐TALK
Structuring an affirmation
Reflective exercise
How to use your self‐talk affirmation
FUTURE IMAGE
REPETITION
7 Developing Resiliency
CHALLENGES WITHIN YOUR CONTROL. Your own beliefs
Your own feelings (on the whole)
Your own behaviour and performance
Your thoughts
CHALLENGES OUTSIDE YOUR CONTROL. Other people
Certainty in everything
RESOURCES FOR RESILIENCY. Meta emotions
Examples of healthy beliefs about comfort or discomfort
Use imagery work if you find it helpful
Challenges are temporary
Metaphoric imagery about resiliency
Mountain metaphor
Boulder metaphor
100‐metre hurdle metaphor
Positive imagery technique for developing resiliency
COGNITIVE EMOTIVE TRIGGERS
Disputing
What do you dispute?
What is disputation based on?
Exercise
Tips
Metaphoric disputing
8 Taking Action and Responsibility
ACCOUNTABILITY AND ACTION
1. To develop your ability and performance
2. To enhance your knowledge and skills
3. To get involved in something new and challenging
Exercise
BE OPEN AND LEARN FROM FAILURES AND DISAPPOINTMENT
Example
Exercise
ACKNOWLEDGE AND EXPRESS YOUR FEELINGS APPROPRIATELY
How to express your emotions
When you have achieved what you wanted
When you have partly achieved what you wanted
When you have not achieved what you wanted
DECISION MAKING
DO IT AGAIN
9 Accepting the Possibility of Failure and Disappointment
FAILURE AND FAILING
Accepting responsibility for failure and failing
Accepting failure and failing when they are out of your control
Not accepting failure and failing
What happens when you fail?
1. Not accepting the reality of failure
2. Feeling the negative emotions
3. Time‐limited irrationality
Common unhealthy emotions experienced when failure occurs. 1. Anxiety
2. Depression
3. Unhealthy anger
4. Shame/embarrassment
Why do you fail?
Be open and honest
Feel the pain and get up again
Learn from your failure and mistakes
You failed – you are not a failure
Have a plan
Learn when to give up
Accepting disappointment
Accept the challenges of life
Take action now
10 Developing a Healthy Philosophy of Balance
SHORT‐TERM COMFORT
Exercise
BREAKING THE PROBLEM DOWN
Identify why the beliefs are unhealthy
LONG‐TERM GAIN
BALANCE
FALLIBILITY
SUMMARY
I, you, the world
Understanding
Apply what you understand
Tolerating tension and acting against your action tendencies
Momentum
Accepting fallibility
Summary of the CBT process of change and goal accomplishment
About the Author
Index
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