Intro to CBT
Please watch this short video:
Introduction to CBT featuring Dr. Judith Beck
If you think of a triangle, cognitive behavioral therapy helps us identify our thoughts, emotions, and behaviors.
Picture these on the three corners of the triangle.
Our automatic thoughts create feeling or emotions. These feelings cause us to act in a certain way.
Identify signs and symptoms of depression
Everyone has different signs and symptoms of depression. It is important to learn to recognize our individual signs so that we can address the depression as soon as it starts.
https://www.medicalnewstoday.com/articles/326769#13-symptoms-of-depression
or
Identify signs and symptoms of anxiety
https://www.medicalnewstoday.com/articles/stress-vs-anxiety#symptoms
Non-Violent Communication
Now, we are going to practice identifying our feelings by using the non-violent communication formula.
What is non-violent communication?
There are four types of communication: Passive, passive-aggressive, aggressive, and assertive.
Non-Violent Communication is a healthy way to use assertive communication.
Assertive communication is a healthy way to communicate.
It helps us state our wants and needs clearly, asserts boundaries, and is respectful.
There are four steps to non-violent communication.
Let’s look at the back of the handout below which outlines this technique.
Now let’s think of an example:
Everyone has the same basic needs and wants.
Learning to identify feelings and to communicate in a healthy manner is important.
Note: There is no name-calling or put-downs when you communicate in a healthy way.
The only rules are to follow the formula.. and the other person cannot change the subject and say, “but when you don’t make the bed.”
If that happens, simply state, “I would be happy to talk to you about anything after we process this item.”
On this handout you will see a list of feelings and needs.
We will be using this list in the next exercise.
Please watch this short video:
Introduction to CBT featuring Dr. Judith Beck
If you think of a triangle, cognitive behavioral therapy helps us identify our thoughts, emotions, and behaviors.
Picture these on the three corners of the triangle.
Our automatic thoughts create feeling or emotions. These feelings cause us to act in a certain way.
- Key Point: People’s negative beliefs can be one factor that predisposes them to depression, when they encounter particular life stressors (Beck, 2020, p. 11).
- Key Point: When people become depressed, they begin to process information differently (Beck, 2020, p. 11)
Identify signs and symptoms of depression
Everyone has different signs and symptoms of depression. It is important to learn to recognize our individual signs so that we can address the depression as soon as it starts.
- Look at these signs and symptoms of depression on the link below.
- Then, identify your own signs and symptoms.
https://www.medicalnewstoday.com/articles/326769#13-symptoms-of-depression
or
Identify signs and symptoms of anxiety
- Look at these signs and symptoms of anxiety on the link below.
- Then, identify your own signs and symptoms.
https://www.medicalnewstoday.com/articles/stress-vs-anxiety#symptoms
Non-Violent Communication
Now, we are going to practice identifying our feelings by using the non-violent communication formula.
What is non-violent communication?
There are four types of communication: Passive, passive-aggressive, aggressive, and assertive.
Non-Violent Communication is a healthy way to use assertive communication.
Assertive communication is a healthy way to communicate.
It helps us state our wants and needs clearly, asserts boundaries, and is respectful.
There are four steps to non-violent communication.
Let’s look at the back of the handout below which outlines this technique.
Now let’s think of an example:
- Non-violent communication starts when a person states a fact, like “When you leave the dishes in the sink...”
- Then they identify a feeling “I feel angry, frustrated, and mad.”
- Next they identify their need, “I need consideration and respect.”
- Finally, they ask for what they want, “Do you think you could rinse the dishes and put them in the dishwasher?”
Everyone has the same basic needs and wants.
Learning to identify feelings and to communicate in a healthy manner is important.
Note: There is no name-calling or put-downs when you communicate in a healthy way.
The only rules are to follow the formula.. and the other person cannot change the subject and say, “but when you don’t make the bed.”
If that happens, simply state, “I would be happy to talk to you about anything after we process this item.”
On this handout you will see a list of feelings and needs.
We will be using this list in the next exercise.
![](http://www.weebly.com/weebly/images/file_icons/pdf.png)
nvchandoutweek1.pdf | |
File Size: | 256 kb |
File Type: |
Identifying feelings and needs
Now we are going to use the feelings from our feeling list on the non-violent communication handout to learn more about CBT.
Think of a time when you either had a strong emotion, a behavior you didn’t like, or a negative thought.
Then use the feeling list to identify what you were feeling.
Now, we are going to use the event you were thinking about to learn how CBT works.
Draw a triangle.
Label the top of the triangle- thought
Label the bottom right corner- emotion
Label the bottom left corner- behavior
For now, we are going to set that aside and work through a few examples of other individuals' experiences.
If you recall from earlier, a key point was that:
What is an automatic thought?
An automatic thought is a when an event happens and a thought pops into your head.
These examples look at how two individuals experience the same situation differently.
Work through this worksheet:
Now we are going to use the feelings from our feeling list on the non-violent communication handout to learn more about CBT.
Think of a time when you either had a strong emotion, a behavior you didn’t like, or a negative thought.
Then use the feeling list to identify what you were feeling.
Now, we are going to use the event you were thinking about to learn how CBT works.
Draw a triangle.
Label the top of the triangle- thought
Label the bottom right corner- emotion
Label the bottom left corner- behavior
- Think about a time when you were had a strong negative emotion.
- In the middle of the triangle write the situation or event.
- At the top write what your thought was in that moment.
- Next, identify your emotion and write what you were feeling on the right corner.
- Finally – on the bottom left corner write your behavior.
For now, we are going to set that aside and work through a few examples of other individuals' experiences.
If you recall from earlier, a key point was that:
- People’s negative beliefs can be one factor that predisposes them to depression, when they encounter particular life stressors (Beck, 2020, p. 11).
- Another key point was that: When people become depressed, they begin to process information differently (Beck, 2020, p. 11).
What is an automatic thought?
An automatic thought is a when an event happens and a thought pops into your head.
These examples look at how two individuals experience the same situation differently.
Work through this worksheet:
![](http://www.weebly.com/weebly/images/file_icons/pdf.png)
cbtpracticeexercisesweek1.pdf | |
File Size: | 163 kb |
File Type: |
Guided meditation (3 minutes)
We are going to pause here and give you another tool that you can use.
How did you feel about this tool?
Do you have three minutes a day where you could fit this into your schedule?
Lots of guided meditations can be found on YouTube- simply type in "3-minute guided meditation".
Identifying automatic thoughts
The worksheet below identifies typical cognitive distortions.
Referring back to the triangle- what is the cognitive distortion that happened in this situation.
What cognitive distortions can you relate to? Write those down.
Closing and homework
Between now and your next session, identify automatic negative thoughts that arise each day.
Identify how you are feeling and how you behave. This shouldn’t take more than five minutes each night.
Attempt a guided meditation each night. The one that we lasted three minutes.
It is often effective to keep a calendar where you can mark down when you reach these goals!
We are going to pause here and give you another tool that you can use.
How did you feel about this tool?
Do you have three minutes a day where you could fit this into your schedule?
Lots of guided meditations can be found on YouTube- simply type in "3-minute guided meditation".
Identifying automatic thoughts
The worksheet below identifies typical cognitive distortions.
Referring back to the triangle- what is the cognitive distortion that happened in this situation.
What cognitive distortions can you relate to? Write those down.
Closing and homework
Between now and your next session, identify automatic negative thoughts that arise each day.
Identify how you are feeling and how you behave. This shouldn’t take more than five minutes each night.
Attempt a guided meditation each night. The one that we lasted three minutes.
It is often effective to keep a calendar where you can mark down when you reach these goals!
![](http://www.weebly.com/weebly/images/file_icons/pdf.png)
cognitivedistortions.pdf | |
File Size: | 805 kb |
File Type: |
Summary:
CBT used to help identify thoughts, emotions, and behaviors.
Reviewed key points:
Our automatic thoughts create feeling or emotions. These feelings cause us to act in a certain way.
Discussed non-violent communication and provided handout.
Identified four types of communication: Passive, passive-aggressive, aggressive, and assertive.
Discussed:
Non-Violent Communication is a healthy way to use assertive communication.
Assertive communication is a healthy way to communicate.
It helps us state our wants and needs clearly, asserts boundaries, and is respectful.
There are four steps to non-violent communication.
Provided example:
Discussed Cognitive distortions and provided handout which examines how distortions impact behavior.
HW- to use list of cognitive distortions to examine thinking patterns as well as NVC. Also, to practice healthy coping of guided meditation.
CBT used to help identify thoughts, emotions, and behaviors.
Reviewed key points:
Our automatic thoughts create feeling or emotions. These feelings cause us to act in a certain way.
- Key Point: People’s negative beliefs can be one factor that predisposes them to depression, when they encounter particular life stressors (Beck, 2020, p. 11).
- Key Point: When people become depressed, they begin to process information differently (Beck, 2020, p. 11).
Discussed non-violent communication and provided handout.
Identified four types of communication: Passive, passive-aggressive, aggressive, and assertive.
Discussed:
Non-Violent Communication is a healthy way to use assertive communication.
Assertive communication is a healthy way to communicate.
It helps us state our wants and needs clearly, asserts boundaries, and is respectful.
There are four steps to non-violent communication.
Provided example:
- Non-violent communication starts when a person states a fact, like “When you leave the dishes in the sink... ”
- Then they identify a feeling “I feel angry, frustrated, and mad.”
- Next they identify their need, “I need consideration and respect.”
- Finally, they ask for what they want, “Do you think you could rinse the dishes and put them in the dishwasher?”
Discussed Cognitive distortions and provided handout which examines how distortions impact behavior.
HW- to use list of cognitive distortions to examine thinking patterns as well as NVC. Also, to practice healthy coping of guided meditation.