What is Cognitive Behavioral Therapy (CBT)

CBT is a structured and goal-oriented type of talk therapy that focuses on helping individuals identify and challenge negative and irrational thought patterns or cognitive distortions. The assumption of CBT is that our thoughts influence our emotions which then influences our behavior (American Psychological Association, 2017).

What are Cognitive Distortions

Cognitive distortions or thinking errors are thoughts that are negative, judgmental, exaggerated, inflexible, or rigid. They can distort our reality and are inaccurate assumptions. They can also contribute to feelings of stress, loneliness, depression, anger, helplessness, distrust, hopelessness, or fear. There are many types of cognitive distortions, here are some examples:

All-or-Nothing Thinking: Seeing situations in extreme black and white terms, with no shades of gray.

Overgeneralization: Drawing broad, sweeping conclusions from a single incident or a series of isolated events.

Selective Abstraction: Focusing only on negative aspects while ignoring the positive aspects of a situation.

Disqualifying the Positive: Dismissing positive experiences that contradict negative beliefs.

Mind Reading: Assuming you know what others are thinking without evidence.

Fortune Telling: Predicting negative outcomes before they happen.

Minimization: Discounting positive aspects or experiences as insignificant.

Catastrophizing: Expecting the worst possible outcome in situations.

Personalization: Taking responsibility for things outside your control.

Example of cognitive distortions:

Thoughts: "I'm going to fail this presentation."

Feelings: Anxiety, dread.

Behaviors: Procrastination, avoiding eye contact during the presentation.

What will you do in Therapy?

In therapy, you will work with a therapist who can help you identify and become aware of your automatic thoughts or cognitive distortions, especially those that pop up in stressful situations. Together you will learn practical techniques to address the specific problem contributing to your cognitive distortions, breaking them down into smaller, more manageable steps. You'll learn to examine these thoughts critically. Are they truly accurate? Is there another way to look at the situation? Contact The Center for Integrative Healing to get started today.

Reference

American Psychological Association. (2017). What is Cognitive Behavioral Therapy?. American Psychological Association. Retrieved from https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral