May 17th, 2016
CBT in a nutshell is about changing the
way you think. Our thoughts, moods, physical reactions, and
behaviours are all connected. If we make a change to one of them,
they are all impacted. As I understand it, CBT works on the premise
that our thoughts have the largest influence over them all. According
to CBT we all have negative core beliefs (that are usually created in
childhood), rules and assumptions we live by, and automatic thoughts.
The example the facilitator gave was a
mother that neglected her child. This resulted in the child growing
up to have the negative core belief that she was unlovable. Due to
this belief, she lived by the rule of doing everything everyone wants
so they will love her. If something happened in her life, like losing
her job, she may find she would not be able to deal with it as well
as others could. This is because she can no longer cope due to being
unable to to live by her rules and assumptions. This woman may have
an automatic thought like “my boyfriend doesn't love me.” You
challenge these “hot thoughts” by using thought record charts to
come up with factual evidence for and against them. There are
multiple steps and by the end of therapy you are able to come up with
more balanced thoughts and ideally alter your core beliefs.
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