Basics Of Cognitive Behavioral Therapy (CBT) Rev. Wesley Howsare LICDC, LSW Proverbs 23:7 (NKJV) 7 For as he thinks in his heart, so is he. …

CBT PREMISES 1.Since we are humans, we feel the way we feel and we act the way we act because of the way we THINK! 2.By changing the way we think, we can change how we feel and how we act. e.g. – 3 different reactions

Camera Check of Perceptions Making sure what we see is really what we “see”

The ABC’s of CBT Actual event (camera check ) Beliefs (what you say to yourself about A) Consequences 1. How you feel 2. How you act

Actual event – Snake in the grass Beliefs Consequences 1. How you feel - FEAR 2. How you act - RUN AWAY

Actual event – Boss wants to see you Beliefs Consequences 1. How you feel - Anxiety 2. How you act - Sweat, shake

COGNITIVE DISTORTIONS 1. ALL/NOTHING THINKING 2. OVERGENERALIZING 3. MENTAL FILTER 4. JUMPING TO CONCLUSIONS 1. Fortune telling 2. Mind Reading

5. CATASTROPHIZING 7. PERSONALIZING 8. SHOULD/DEMANDING 6. EMOTIONAL REASONING 9. LABELING

LEADING QUESTIONS "Where’s the evidence to support that belief?“ “What’s the evidence against it?” What is likely to happen if I keep thinking this way? “Are there any alternative explanations for that event?” (camera check) “Am I using one of the cognitive distortions.”

“So what if is true---then what?“ "What would I tell I friend if they shared this with me?“ “Is this something that is out of my control?” Have them answer all rhetorical questions Do Problem-solving (develop a plan of action)

FURTHER READING RESOURCES Backus, William & Chapian, Marie Telling Yourself The Truth Burns, David Feeling Good: The New Mood Therapy Ellis, Albert How To Stubbornly Refuse To Make Yourself Miserable About Anything Maultsby, Maxie Rational Behavior Therapy