An Introduction

To The Basics Of

Cognitive Behavioural Therapy

© www.dontbeacyb.org contact: steve@dontbeacyb.org

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

Warning & Disclaimer

This material is not intended to replace any advice of any medical

professional whatsoever, including psychological and psychiatric

advice.

This material is offered for interest purposes only as my interpretation

of published material I have purchased in regular High Street shops

and my experience of using a number of the tools in a professional

capacity. The professional capacity within which I use these tools is in

no way connected to the psychological, psychiatric or medical

profession as a whole.

Once again, this material is for interest only and is not intended to

replace the advice of any medical professional.

If you are in any doubt, seek immediate assistance from the relevant authorities.

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

Meet Mike.

Mike is our case study for today.

Mike will help us understand the basics of CBT.

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

1. Something happens – an event.

This could be anything. Maybe...

• Mike’s friend passes their driving test, or• the postman arrives or• Mike ran out of milk

Anything at all. The important thing is whathappens next...

1. Event

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

2. Mike has a thought in reaction to the event.

• Jean passed her test first time around. It took me 4 attempts!

• Postman’s late again! All he ever brings is junk mail and bills anyway.

• Gah! Why didn’t I remember to stop at the shop earlier? I’ll have to go out again now!

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

1. Event2.

Thought

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

3a.Mike has a feeling in reaction to the thought.

• Useless, inferior (to Jean who passed her test)

• Angry (at lateness), downhearted (about the actual post he received)

• Exasperated (at himself), angry (at having to go out needlessly)

1. Event2.

Thought

3a.

Feeling

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

3b.Mike will also behave (act in a certain way) in reaction to the thought and the feeling.

• Mike tells Jean she must have had a stroke of luck (instead of congratulating her effort)

• Mike moans at the postman and tells him he only ever brings him rubbish and that he might as well not bother!

• Mike storms down the shop in a huff, muttering to himself and being ignorant to other members of the public.

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

1. Event2.

Thought

3a.

Feeling

3b.Behaviour

4. The final step is the outcome. What is the impact on Mike? Have his actions improved his life?

• Jean’s annoyed because of his reaction, she thought he would have been pleased for her.

• The postman thinks Mike is a grumpy old so-and-so.

• The next door neighbour that Mike didn’t even notice as he barged his way to the shop doesn’t think he’s such a nice guy now.

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

1. Event2.

Thought

3a.

Feeling

3b.Behaviour

4.

Outcome

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

The last thing to notice is the arrows between Thought, Feeling and Behaviour:

• They go both ways – in other words there is constant feedback.

• If you think something negative, you will feel and act negatively as a result.

• Those negative feelings will cause you to think even more negatively.

• The negative actions will cause more negative feelings and thus even more negative thoughts.

• The only way to break the cycle is to catch your thoughts as they develop and be critical of them.

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

1. Event2.

Thought

3a.

Feeling

3b.Behaviour

4.

Outcome

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

Key Learning Summary Part I

• Everytime something happens, we have a thought in relation to it

• Negative thoughts cause negative feelings

• Negative thoughts and feelings cause negative behaviours

• Negative behaviours and negative feelings cause more negative thoughts

• The outcome does not improve one’s life

• The only way to combat it is to be conscious of the thought as it happens andchallenge it, work out why you thought it.

This is where we will start using some of the tools.

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

Key Learning Summary Part II

• We can see from this that the initial thought in each scenario went unchecked.

• Mike didn’t stop himself and ask why he thought what he thought.

• If he had, he could have dismissed the thoughts immediately, which would have meant he felt differently about the events and naturally would haveacted differently.

• Not only did Mike make his own life worse, he also hurt the feelings of 3 other people.

• The knack is recognising the thought – be conscious of the cognition!

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

1. Event2.

Thought

3a.

Feeling

3b.Behaviour

4.

Outcome

CBT : The 1st Thing We Need To Understand Is How Our Thoughts,Behaviours & Feelings Work Together

Fin