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MindMap Gallery Introduction to Cognitive Behavioral Therapy Reading Notes
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Introduction to Cognitive Behavioral Therapy Reading Notes
An article about "Introduction to Cognitive Behavioral Therapy" reading notes mind map, Guo Zhaoliang's introductory and advanced content, detailed introduction, comprehensive description, I hope it will be helpful to interested friends!
Edited at 2023-11-29 19:06:49
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Introduction to Cognitive Behavioral Therapy Reading Notes
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
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- Outline
cognitive behavioral therapy
Basic theory
situation→cognition→emotion/behavior
Situation is the background or premise for producing a certain emotional experience, and determining what kind of emotional experience an individual will have mainly depends on opinions (i.e. cognition, concepts)
There is cognition first, then emotion and behavior. Cognition is the basis for emotion.
Concepts determine emotions
Different cognitions (thoughts) in the same situation lead to different emotional experiences.
Experience determines ideas
To change concepts, we need to start with experience and change the structure of experience
Did it fail many times or just once?
1 By making the client aware of the existence of opposite experiences in past experiences
2. Behavioral experiment is to let the client try to use behavior to verify whether his or her idea is correct. Once you try it, you have experience, and these experiences can prove or deny the original concept.
Will the thing you worry about happen tomorrow?
Sources of experience that change perceptions
past experience
It is the first choice to see if there is anything different from past experiences.
future experience
i.e. behavioral experiments
Different behaviors have different consequences, and these differences in behavioral consequences can change our understanding.
Experience requires comparison to be meaningful
Comparing one's experience to a certain standard or to someone else gains meaning.
Compare a half glass of water with an empty glass (zero point) and a full glass (perfect point)
Many of people's psychological problems and bad emotional experiences are actually related to this comparison standard.
We tend to compare our performance to the standard of perfection (the perfect point)
Change your own comparison standard and adjust it to compare with zero point
Need to acknowledge that people have different views on the same things
In communication, you need to understand other people’s opinions and don’t just think about things from your own standpoint.
automatic thoughts
definition
Describing automatic thoughts that people have in specific situations The thought leads to an emotional, behavioral, or physiological response.
It’s not the result of people’s deliberate thinking
Features
appear automatically
Many times we are not aware that we have automatic thoughts. If you pay attention to it, be aware of what you are thinking when you have a certain emotion.
fully accepted
When we come up with an idea, we believe it, but in fact this idea is not correct.
Dealing with automatic thoughts
By identifying emotions first and then automatic thoughts, finding out the automatic thoughts corresponding to the emotions and intervening can achieve the desired results.
When you notice an emotion coming up, consciously notice what you are thinking.
Including body posture and verbal expressions that are difficult to detect
Identify automatic thoughts
Recognize emotions
Individuals can identify emotions by experiencing their own emotional feelings and noticing physiological changes.
You also need to name your emotions with accurate words.
Nervousness is the feeling when facing a threatening situation and being judged. Fear is the feeling when facing danger but being unable to escape the threat.
Emotion Vocabulary
Consultants usually use questions to complete
what does this situation mean to you
Emotions that need to be felt in a situation will be biased once you think about them in a way of thinking
“What are you thinking?” “What are you saying to yourself in your head?” “What thoughts are going through your head?”
How do you feel?
Identify automatic thoughts
There are several situations:
● When experiencing certain emotions during the meeting agenda; ● Talking about past experiences and experiencing certain emotions; ● When experiencing certain emotions during the counseling session; ● When you experience certain emotions while assigning homework; ● When you experience an emotion in anticipation of completing your homework.
Identifying automatic thoughts is usually done by asking questions.
● “What are you thinking?” “What are you saying to yourself in your head?” “What thoughts are going through your head?” ● “What do you think you were thinking at that time?” “Take a guess, what were you thinking?” ● “Are you thinking about ××× or ×××?” ● “Are you thinking ××× (as opposed to expected automatic thoughts)?” ● “What does this situation mean to you?”
When not recognized
(1) Scenario reproduction method can be used. The counselor can invite the client to recreate the situation through meditation. During this process, visitors can understand what they were thinking at that time.
(2) The counselor empathizes and puts himself in the client’s shoes, and what he would be thinking if he were there at the time. The counselor then proposes several possible ideas for the client to choose and confirm.
(3) Rationally analyze and discuss with the visitor what this situation means to him. Through analysis, roughly similar automatic thoughts can also be obtained. If the client's analyzed thoughts are consistent with the meaning of the emotion, then the thoughts are credible.
Assessing automatic thoughts
Learn to distinguish between ideas and reality when evaluating
Evaluation Criteria
Automatic thinking is unrealistic and useless
effectiveness
Refers to whether an individual’s thoughts are consistent with objective facts.
Seek multiple evidences to prove that your thoughts are inconsistent with objective facts. When you see that your thoughts are contrary to the facts, your thoughts can be revised.
usefulness
The client's thoughts are pessimistic and his views are correct. Then we need to explore whether pessimistic thoughts can help achieve the goal.
Any automatic thought needs to be discussed according to these two criteria
Use quantitative methods to judge opinions on their ideas degree of belief
Use numbers from 0 to 100% to evaluate
100% means complete belief and rate the idea
assessment of emotions
Emotion scale: Use numbers to describe the intensity of an emotion
Evaluating automatic thinking techniques
Prosecution and defense evidence techniques
It refers to the technique of starting from two opposing thoughts, looking for evidence to support their respective thoughts, and synthesizing the results of both parties to arrive at alternative thoughts.
When people's concepts and ideas are based on a certain fact or type of fact and ignore other facts, distorted ideas or ideas will be produced. The more evidence you have, the more you will find that your ideas are distorted.
What is the evidence supporting automatic thoughts? What is the evidence to support the opposite idea?
divergent thinking techniques
Faced with an objective situation, without knowing the specific reasons, we will make a negative or extremely bad interpretation, leading to negative emotions such as anxiety and tension.
The parties need to consider various possibilities from multiple perspectives.
There are three typical problems with applications.
(1) What are the other possible different explanations? (2) What is the evidence to support each explanation? (3) How much do you believe in each explanation?
There are five steps to apply
The first step is to determine the objective facts or phenomena; The second step is to find more possible explanations; The third step is to find supporting evidence for each explanation. Of course, not every explanation will be supported by evidence; The fourth step is to evaluate the probability of various possibilities (expressed as a percentage); The fifth step is to take action to verify the possibility, find corresponding evidence and perform an action to verify the authenticity of this possibility.
Possibility Zone Technique
Anxiety is worrying about negative outcomes, while depression is anticipating negative outcomes.
For things that have not happened or are about to happen, the counselor needs to make the client realize that there is not only one possibility (especially the worst possibility), but the possibility can be described as a series from worst to best. Possibility area
Issues applying possible regional technologies
(1) What is the worst case scenario? What's the ideal situation? What's the most likely scenario? (2) What is the evidence supporting the bad possibility? What is the evidence to support the ideal possibility? (3) What would you do if the worst happened? (4) Is it possible to do something to achieve better results?
Face the bad and strive for the best. During the counseling session, the counselor needs to guide the client to face the worst possibility calmly and think about ways to deal with it. Moreover, since the incident has not happened yet, the counselor should encourage the client to take various measures to strive for better possibilities and results.
behavioral experimental techniques
Behavioral Experimentation Technique If there is no corresponding evidence in the client's life (whether it is supporting evidence or refuting evidence), then cognitive change will be impossible. What should the consultant do at this time? Cognitive behavioral therapy provides another approach: first change behavior, then drive cognitive changes, and finally consolidate behavioral changes.
One of the behavioral changes is behavioral experimentation, which allows the client to try some different behaviors from the past. Through such behavior, the client can see the actual results (which may be different from expected). The results of such experiments constitute Evidence required for cognitive change.
Behavioral results can ultimately test an idea
Behavioral experiments are not only used to verify the correctness of old and new ideas, but are also often used to encourage clients to make behavioral changes and try new behaviors to solve current problems.
Cost-benefit analysis techniques
We measure the benefits of an activity compared with the costs to determine whether we should engage in the activity.
Cost-benefit analysis is mainly used to analyze cognitive concepts (automatic thoughts or beliefs), analyze the benefits (benefits) that believing in a certain cognitive concept can bring, and the costs that need to be paid. Through cost-benefit analysis of a certain idea, the client is motivated to choose or abandon a certain idea.
It is more beneficial to believe new ideas (alternative thinking) than to believe old ideas (automatic thinking), so he is willing to choose to believe new ideas. When the cost-benefit technique is fully implemented, once the client is willing to choose to believe in the new idea, the counselor needs to urge him to take action to change his behavior, that is, to adopt new behavior that is different from the past.
Important technical means to deal with resistance in consultation.
Resistance in questioning occurs mainly due to believing in old ideas, or being in the current problem state. At this time, the client believes that he can benefit. For example, getting attention relieves responsibility, but the price is enduring pain and badness. status. Another reason for resistance is that there are costs, that is, risks associated with believing in new ideas or making behavioral changes. This risk is reflected in the fact that the client has to bear the responsibility for change, and the change may fail. This failure may also mean denial of oneself.
The client needs to make a trade-off between changing and enduring the pain without changing. Once the client realizes that the change is more likely to succeed, he will be willing to change; if the client realizes that he can get out of the pain without enduring the pain, he will Also willing to change.
Cognitive behavior focuses not on reasoning but on evidence. Principles without sufficient evidence support will not be understood and accepted by others. When you finish explaining the truth, the other person says, "I understand all the truth, but I can't do it." Knowing and doing it are two different things. In life, we usually talk about the unity of knowledge and action. But why can't you do it even if you know it? This is because there is another word between knowledge and action called "faith", that is, knowledge → faith → action.
control variables
The key part of the "Thought Record Sheet" is the "Appropriate Response" column, which is the main part of evaluating automatic thinking.
In the "Appropriate Response" column, consultation needs to answer 6 standardized and systematic questions: (1) What is the evidence supporting automatic thoughts and what is the evidence supporting the opposite? (2) Is there any other explanation? What are the possible explanations? (3) What is the worst outcome? What's the best ending? What is the most realistic and likely outcome? (4) What are the effects of believing in automatic thoughts? What would be the impact of changing your mind? (5) If someone in my life encountered the same situation and had such automatic thoughts, what would I tell him? (6) What should I do?
It’s not that the “thought record sheet” is ineffective, it’s just that it’s not used correctly.
Thought Record Sheet is a simple tool, but it is very important. By using the "Thought Record Sheet" for a long time to identify and evaluate your automatic thoughts, you can effectively deal with your negative emotions.
Consultation notes and payable cards
Recording consultation notes and coping cards is not the purpose. The purpose is to consolidate and apply. Therefore, the counselor will ask the client to spend a little time every day to review the contents of the consultation notes or coping cards.
The counselor and the client must first create a reminder card for coping with the situation in the consulting room.
homework
Counseling is more effective when homework is completed than when homework is not done.
Common Homework Projects
● Read consultation notes (coping cards): Review the content written in the consultation notes. ● Behavioral activation: Motivate patients to resume normal activities and take certain specific actions. ● Behavioral experiment: Take a certain behavior to verify the correctness of old and new thoughts or beliefs. ● Behavioral skills: Learn certain behavioral strategies to solve current problems, such as relaxation and rejection methods. ● Problem Solving: The practice of trying to solve a specific problem (for a problem situation). ● Monitor automatic thoughts: Fill in the automatic thoughts monitoring form (three-column form). ● Evaluate automatic thoughts: Fill in the thought recording form. ● Reading materials: Read books or specialized materials related to psychological problems.
Homework should ultimately be led by the client.
Review homework
After completing the homework, you need to check it. Otherwise, the client will not be motivated to complete the homework, and the counselor will have no way of knowing the execution status of the client's homework.
Strategies for Sticking to Homework
● Take it step by step and start with easy-to-complete tasks. ● Spend some time discussing the homework plan. ● Provide rationale or reasons. ● Negotiate and agree. ● Homework reminders may be included in daily plans. ● Initiate and plan rehearsal during the meeting. ● Assess the likelihood of completing homework assignments. ● Conceptualize homework problems.
intermediate belief
definition
Connect the previous and the next
Intermediate beliefs are the level of cognitive concepts between automatic thoughts and core beliefs
It is the embodiment of core beliefs in a certain psychological field
developed in the process of growth
The essence of intermediate beliefs is the way of behavior driven by negative assumptions. This kind of behavior is what we usually call the way of doing things.
Psychological Strategies for Coping with Life
The essence of intermediate beliefs is a set of psychological strategies to deal with a certain aspect of life, or it is called a psychological mechanism.
structure
manner
It refers to the negative emotion towards a certain object and is the most worrying situation for an individual in a certain psychological field.
Attitude is actually the standard by which you evaluate your current performance. If there is a situation that the attitude is worrying about, the individual will think that he is not capable and will have negative emotions.
hypothesis
negative hypothesis
It is an expectation that a certain situation will lead to worrying consequences. Hypotheses are usually presented in an "if...then..." sentence pattern.
positive hypothesis
A positive hypothesis is an expectation that a negative outcome can be avoided if an individual takes certain measures
Positive assumptions to avoid bad things happening are a concrete manifestation of patients’ compensation strategies and are also the logical premise of the rules.
rule
Rules are specific requirements for one's behavior, and they are a logical result based on attitudes and assumptions. Usually presented in a sentence pattern containing "should/must".
Assumptions are the focus of consultation
Only hypotheses can be verified to see whether they are correct and testable, while attitudes and rules cannot be tested.
Compensation strategy
definition
After an individual forms a negative core belief, in order to cover up his negative core belief, he will develop a set of psychological strategies and use this set of strategies to make himself look (not to others) a positive image.
category
effort strategy
It refers to individuals who are unwilling to accept being incompetent and unlovable, and try to make themselves capable and popular through proactive methods.
Individuals tend to adhere to the highest standards through excessive effort and excessive preparation.
avoid
It is a strategy used by individuals to consciously or unconsciously avoid certain adverse situations in order to avoid exposing their negative core beliefs of "incompetence" and "unlovable".
Individuals with "incompetent" negative core beliefs will avoid difficult tasks, avoid tasks that may fail, and maintain the status quo without seeking improvement in order to avoid seeking help, avoiding criticism and negation, and avoiding the incompetence situation that may result from failure.
obedience
It is a psychological strategy of acting according to the wishes of important others to maintain one's "likability" or to avoid exposing one's "incompetence."
When individuals use compliance strategies, they will inevitably suppress their needs or desires and bury their abilities. This is a strategy of sacrificing oneself to fulfill the relationship to maintain appearances.
attribution
It is an analysis of the cause of something. As a compensatory strategy, attribution strategies are mainly used in individuals' analysis of the causes of failure events. Individuals with negative core beliefs avoid the causes of events in order to avoid exposing themselves as "incompetent" or "unlovable" Other explanations for “incompetent” and “unlovable” attributions, which usually take the form of self-blame or blame.
alert
If things continue to develop, you may be exposed as "incompetent" and "unlovable". If you can be vigilant and respond in advance, you can avoid these situations.
Individuals with vigilance strategies tend to pay special attention to others in interpersonal interactions, observe their words and emotions to understand whether they are liked and accepted by others, and are also prone to over-interpret the meaning of words.
abandon oneself
It is to prove that you are capable and lovable in a reverse way by acting poorly or unlovable. This is a compensatory strategy of reverse thinking.
But he would not explain this failure and bad situation as "incompetent", but as a lack of motivation and pursuit, thus maintaining his image of being capable.
narcissism
Even if there is no external factual basis, they must confirm that they are capable and lovable through self-affirmation, self-bragging, etc., in order to cover up the negative core beliefs that they are "incompetent" and "unlovable".
Compensation Strategies and Mental Health
Mental health and mental illness are only differences in degree, and there is no clear boundary. In other words, both mentally healthy and mentally unhealthy people are actually using some similar strategies, but the degree is different between them.
Moderate and flexible use of compensation strategies
In the past, compensatory strategies could effectively deal with problems in life, negative core beliefs could be better covered, and individuals could experience a positive and positive self-image.
Once effective strategies fail and the life events encountered (i.e., triggering events) fail, the individual's negative core beliefs will be exposed and activated, and the individual will experience negative emotions, and psychological problems will arise. .
Compensation strategies and intermediate beliefs
Compensatory strategies are embodied in the positive assumptions and rules of intermediate beliefs.
intermediate belief process
Identify and propose
step
The first step is to identify the problem area or life aspect
To determine the intermediate belief, you must first figure out which problem area or aspect of life the individual triggering event or problem situation is about.
In each field, there may be two parts: capabilities and relationships.
The second step is to determine core beliefs
The third step is to determine attitudes and rules
Once we understand core beliefs, we can identify the content of intermediate beliefs. The identification of intermediate beliefs usually starts with the identification of attitudes and rules. The identification of attitudes and rules often starts with automatic thinking.
Step 4: Identify positive and negative assumptions
Evaluate
Adopt the percentage scale method and use 0 to 100% percentage to express the degree of belief in the belief.
evaluate
In the process of guiding clients to revise old beliefs (usually negative assumptions) and arrive at new, more adaptive beliefs, counselors often use Socratic questioning.
Proposition of new beliefs
A pattern that summarizes a new hypothesis: positive vocabulary, conditional pattern (under certain conditions, to a certain extent).
For example, "If I look for help, I am not qualified for this job," could be modified to "If I look for help, if I have a reason, I am qualified for this job."
application
Apply new cognitive concepts to real life
Behavioral test
The counselor and client can work together to design behavioral experiments to see whether the results support new or old beliefs.
performance
Acting involves asking the client to pretend that they fully believe in the new belief. Do things in new ways of behaving with complete trust.
Reach 80% belief in the new belief
Intermediate Belief Techniques
Evaluate Zero Point Technology
Mainly aimed at the highest standard cognitive distortion of the client
Don’t deliberately pursue perfection, rather compare yourself to those who are not as good as you
cognitive continuum technology
Black-and-white thinking is a common cognitive distortion. Sometimes people tend to go to extremes in their evaluation of things, either success or failure.
Guide visitors to think about more extreme situations and compare the current situation with extreme situations, thereby making the evaluation more objective and rational.
Mainly used to correct black and white thinking or polarized thinking beliefs
The counselor assumes a situation that is worse than the situation faced by the client, asks him to rate the worse situation, and then asks the client to adjust his original rating. At this time, the client will find that his original perception of the situation is worse. The rating is on the high side and needs to be lowered.
pie chart technique
Among the many cognitive distortions, there are two types of cognitive distortions: "internal attribution" and "external attribution." These two attributions have different directions, but they both make the same mistake, which is to attribute the cause of the problem to a certain factor or aspect. Internal attribution is blaming oneself, and external attribution is blaming external factors.
step
The first step is to determine the events that need to be analyzed; The second step is to discuss various factors that led to the occurrence of this incident: one's own reasons, other people's reasons, objective reasons, etc.; The third step is to determine the weight (i.e. percentage) of each factor.
multi-link technology
Many times, when we think about the development process of things too simply, we will generate some unreasonable expectations, which will bring negative emotions (sometimes overly optimistic emotions) to the parties involved.
The parties concerned made continuous inferences about the development process of the matter and reached overly optimistic or pessimistic conclusions.
There are different development directions or turning points in each link.
step
The first step is to divide the development process into several links or stages, and list specific time points; The second step is to discuss the possible development directions of each stage and the necessary conditions; The third step is to discuss how to guide the opportunities at each stage to the desired results.
Seeing future technology
Quitting smoking, like losing weight, is unsuccessful because people are influenced by immediate results rather than long-term results.
Their behavior is often affected by current results and less affected by future results.
A method that allows visitors to see the long-term future through some form of technology, and connects long-term future results with current behavior to influence current behavioral choices.
The most important part is to allow the client to see the connection between current behavior and future results, and to present the future results in front of them, so that future results can affect current behavior.
core beliefs
definition
It is the lowest level of cognitive beliefs and the core of beliefs. It determines intermediate beliefs in specific areas of life and automatic thinking in specific life situations.
After encountering a negative event, negative core beliefs will be activated, and the individual will feel painful emotions
Type and content
It is a general and general understanding of oneself, others and the world. Core beliefs determine how an individual views himself and others, how he interacts with others or the world, and how he treats everything that happens in his life.
People with negative core beliefs are actually psychologically unhealthy people who have a negative and pessimistic view of themselves, others and the world.
The specific manifestation of the core belief that the world is indifferent and hostile is: no one will help you when you encounter problems and difficulties.
Core belief is just a point of view. It is just a summary and summary of some of the experiences and facts in one's own experience. In the current life and growth, I have had inconsistent experiences in the past.
and childhood
Core beliefs are gradually formed by individuals in the early stages of growth, and are gradually strengthened or consolidated during the growth process. From birth, individuals begin to interact with the people around them, especially with important others in life (here mainly refers to caregivers, usually parents). The individual will also interact with other family members (such as brothers, sisters, fathers and grandparents). members, etc.) interact. During the interaction, individuals gradually develop core beliefs about themselves and others.
In the process of social interaction, individuals will consolidate or revise their already formed beliefs about themselves and others, and gradually form core beliefs about the world.
form
Genes influence individual reaction tendencies
Genes have a big influence
Expectations or demands of significant others
The acquired environmental aspect is interactions with significant others (or even those around you) and their consequences.
In object relations theory, the relationship pattern formed by the interaction between the baby and its mother forms the basis of its future interpersonal relationships. go
The influence of important others on an individual's core beliefs is manifested in two aspects: on the one hand, their expectations or requirements for the individual itself, and on the other hand, their evaluation of the individual's performance.
Once an individual often fails to meet the requirements of important others, it is easy for the individual to form negative core beliefs of "incompetence" and "unlovable".
social comparison
As individuals grow up, they always compare themselves with others, gain understanding of themselves and others, and then form their core beliefs.
Whether they are the same as their peers is also a point of comparison. For many children, being different from their peers is a threat and may mean that they are not accepted by their peer group.
traumatic event
Traumatic events are the most destructive to individuals and tend to cause individuals to form negative core beliefs.
The reason why these things are called traumatic events is because such things cannot be dealt with by young individuals. They are beyond the individual's ability. Moreover, without the support of important others when experiencing traumatic events, the individual can only choose to endure it. . When they have no choice but to bear it, they can only think that they are incompetent, unlovable, or bad. Otherwise, why would I have to experience these things that no one else has experienced?
Significant others' comments
Direct verbal evaluation of individual performance will also have a direct impact on the formation of individual core beliefs.
Individuals under the age of 15 often lack the ability to objectively evaluate themselves and are more susceptible to adult evaluations.
Children's interpretations of early experiences
From the perspective of cognitive behavioral therapy, children's cognitive interpretation of what happens in the external world is the key factor in the formation of their core beliefs.
When collecting case growth history data, on the one hand, we must pay attention to what the client has experienced; at the same time, and most importantly, on the other hand, we must understand how the client interprets what he has experienced. How a client views what he or she has experienced directly affects the formation of his or her core beliefs.
Behavior
The formation of personality, or the formation of core beliefs, is essentially formed during the interaction between the individual and the surrounding environment.
The mechanism of core beliefs
Once a sub-theme person forms a core belief, psychological motivation will arise that prompts the individual to operate in a manner that maintains the core belief.
The execution mechanism is to deal with problems in life and resolve challenges in life in accordance with the requirements of core beliefs. Specifically, it is a compensation strategy or a coping strategy. The maintenance mechanism is to filter information about events that occur in real life so that it is consistent with core beliefs, and to allow certain information to enter long-term memory to enhance or consolidate core beliefs.
Execution mechanism (compensation strategy)
Maintenance mechanism
Discover things that are contrary to core beliefs. At this time, if the individual allows contrary information to enter the brain and be noticed, remembered and organized by the individual, they will threaten the core beliefs that already exist. Core beliefs distort relevant information to make them consistent
A core belief schema that has been formed will selectively pay attention to, remember and organize various information that occurs in life.
If information is generated that is contrary to core beliefs, some strategies will be used to solve the problem.
Strategy
ignore
Just turn a blind eye to these. Individuals often think that this is not an ability and cannot explain anything, because everyone around them also has these abilities.
deny
It just does not acknowledge the fact that, for example, an individual has achieved good results, but he does not think that he has really achieved good results.
distortion
It is to turn a positive and positive thing into a negative and negative event. Achieving good results in the exam and entering the top ten for the first time was undoubtedly a success for him. But he might explain it away as luck or chance.
selective negative attention
Focus on information that is consistent with negative core beliefs and ignore (ignore) positive information.
Underestimating positive evidence
Downplaying the value and significance of positive things
reject contrary explanation
Reject objectively existing facts and deny explanations that are contrary to your own opinions. For example, if the leader of the unit punishes him for his work negligence, he thinks that the leader of the unit is targeting him.
Identification and treatment path of core beliefs
Identify core beliefs
Method 1: Identify core beliefs from automatic thoughts
When some clients report automatic thoughts related to situations, they also report their intermediate beliefs and core beliefs.
We can identify based on the content of the client's automatic thinking report. If a general understanding of self, others and the world appears, we can judge its core beliefs.
treatment path
The second path is to address automatic thoughts first, then address intermediate beliefs, and finally address core beliefs.
Cognitive distortions of core beliefs
selective negative attention
Underestimating positive evidence
deny positive evidence
reject the opposite hypothesis
Modification of core beliefs
Motivate to change
Evaluate beliefs to help clients realize the harm outweighs the benefits
Evaluate beliefs
Assess the level of belief
Monitor the operation of core beliefs
Table record
positive events, negative events
Proposition of Positive Core Beliefs
At this time, new core beliefs need to be proposed to replace the original negative core beliefs. The new core belief must be able to summarize the content of the positive events in the memory, and it can also include the content of the negative events in the memory.
The new core belief is positive because it is affirmative to the individual, that although the individual is not perfect, the individual is still capable, loving, and valuable.
Individuals live by their own abilities, spend their lives with the people they love, and create their own value in society. Being able to do these is worthy of recognition. People do not need to be omniscient and omnipotent and gather the love of everyone in the world to be good.
In the expression of new core beliefs (i.e., positive core beliefs), two key points should be expressed: individuals are affirmed, and individuals are imperfect.
This can have two forms in terms of specific sentence patterns. The first form is a "somewhat positive" statement, for example, "I am still cute most of the time" or "I can still be liked by many people."
Assess the degree of belief in positive core beliefs
positive self-statement
If the client consciously increases his or her focus on positive events and reduces his focus on negative events, it will be easier for the client to increase his or her belief in the new core belief. We call this method the Positive Self-Statement Recording Technique.
evaluative interview
It is necessary to connect the processing of the evaluative interview with the automatic thinking stage and clarify the relationship between them, so that the automatic transition from the evaluative interview to the automatic thinking stage of the consultation interview can be made naturally.
Talk structure
Collect information and make a diagnosis
Through the chief complaint, understand the cause, symptoms, severity and other related content of the problem, and make judgments about the problem accordingly.
How to collect
Two issues in psychological assessment
What are the clinical manifestations
What is the degree of damage to social functions?
Important criteria for assessing the severity of psychological problems
case conceptualization
Use the perspective of cognitive behavioral therapy to understand the client's problems and find the corresponding specific content of the theoretical concepts in the case.
Conceptualization can also be understood as the concretization of theoretical concepts
Corresponding to the visitor's situation-cognition-emotion and behavior
Horizontal conceptualization
The process of understanding the client’s current problems, symptoms and their causes.
It mainly involves four concepts: situation, cognition, emotion and behavior.
The operational process of horizontal conceptualization is as follows: first step , the counselor should identify the client’s symptoms, that is, emotional and behavioral problems; Step 2 , determine the specific situations in which these emotional and behavioral problems exist, that is, under which situations they appear; third step , by asking questions to explore the cognitive content between situations and emotional behaviors.
At this time, the counselor must first confirm that the emotion is anxiety. Next, the counselor needs to identify various situations that trigger anxiety. This step is actually to confirm its clinical manifestations. In cognitive behavioral therapy, this is called concreteness.
Determining the cognitive content between situations and emotions. The counselor needs to ask what the person thought or what he said to himself when he experienced a certain emotion in a situation.
vertical conceptualization
An individual's surface specific cognition is actually determined by deeper cognitive beliefs (intermediate beliefs and core beliefs). Vertical conceptualization is the process of finding the deep belief content behind surface cognitions.
The operational process of vertical conceptualization is as follows: first step , starting from automatic thinking (i.e. cognition), and confirming the content of the visitor's core beliefs through the arrow-down technique; Step 2 , by collecting early childhood experiences in parenting and other aspects, to obtain childhood data related to determining core beliefs; third step , determine the type of compensation strategy by understanding the material of his personal growth history; the fourth step , identifying its intermediate belief content based on its compensatory strategies and the current problem situation.
Clarify consultation goals
Cognitive distortion
Individual cognitive content is produced through certain cognitive methods. The cognitive content of the distortion is determined by the cognitive style.
Cognitive distortion
People with emotional problems may make some unique "logical errors", thereby guiding objective reality in the direction of self-denial.
In the automatic thinking stage, the client needs to determine what kind of cognitive distortion he or she has.
type
(1) Idealization
Make demands on yourself and those around you based on your own subjective desires rather than actual circumstances.
This concept is often expressed in words such as "should", "must" or "can't".
(2) Highest standards
Use excessively high and unrealistic standards to demand yourself, demand yourself to be first, reach the best and other standards. In life, you only care about those who are above yourself and ignore those who are below you.
I have to outdo everyone." "He's more successful than me." "They all do better than me, so I'm a complete loser.
(2) Mind reading
In the absence of objective evidence, they speculate on other people's thoughts and intentions, and subjectively believe that they have insight into other people's thoughts.
For example, "He thinks I'm a loser," "He must look down on me," "She's laughing at me."
(4) Worry about hypothetical issues
I imagine the possibility of various problems in my mind, and worry about these problems, always asking a series of "what if... happens" questions.
For example, "What if I can't control my nervousness", "What if I forget to bring my admission ticket during the exam", etc.
(5) Selective negative attention
There are many things that happen in life. You only pay attention to the things that you did not do well and the things that are unfavorable to yourself, and ignore the positive and positive things.
For example, "I was criticized by the teacher again and the teacher didn't like me" (ignoring that the teacher also praised me)
(6) Arbitrary inference
There is no strict logical relationship between the reasoning basis and the conclusion, and inferences are made randomly.
For example, "As the saying goes, words are like people. If this person's handwriting is poor, his behavior will be very poor."
(7) Excessive extension
Extrapolate special events that have occurred in the past to occur frequently in the future.
For example, "I made a mistake last time and said the wrong thing, and I will definitely make another mistake when I speak later." "I was criticized by the leader today, and the leader will criticize me again in the future," etc.
(8) Generalize from one part to another
Based on partial, negative information (unfavorable information) and ignoring other positive information, make negative predictions about a certain aspect of one's own (or others') quality and potential.
For example, "This failure in math shows that I am very poor in math" "The fact that the child is crying and fussing shows that I am a failed mother"
(9) Catastrophization
Thinking that your current situation (or what is about to happen) is too bad, that you are in the most miserable situation and it is unbearable
For example, "My husband doesn't love me anymore and I feel like life is meaningless", "Being criticized by your boss in front of everyone is the worst thing in the world", etc.
(10) Internal attribution
Blaming oneself for negative events, thinking that it was one's own fault that caused the event, ignoring the objective environment and the responsibilities of others.
For example, "They're upset because I'm not good enough" "She doesn't love me because I'm not good enough."
(11) External attribution
Believing that others have caused the problems you are currently experiencing, that others have brought troubles and disasters to you, and that others should be responsible for your own difficulties and problems, ignoring your own possible responsibilities in this matter
For example, "My parents don't have connections here, so I can't find a job." "My husband doesn't love me, so I'm unhappy."
(12) Labeling
Make an overall evaluation of yourself or others based on individual facts, often in a negative and negative way, often using sentence patterns such as "What kind of person is so-and-so?"
For example, "I am an unpopular person", "He is a very annoying person", "My husband is simply uneducated", "I am a loser", etc.
(13) Random comparison
Without objectively analyzing the specific situations of various aspects, making arbitrary comparisons between people.
For example, "If I were in his position, I would definitely be better than him." "If our school is as good as theirs, our school's admission rate will definitely exceed theirs."
(14) Emotional reasoning
Interpret reality and predict the future based on your feelings (emotions).
For example, "I feel depressed, so my marriage will not be happy" "I am nervous before the exam, so I will definitely fail the college entrance examination"
(15) Regret tendency
Regret that you did not take correct actions in the past and think you should have done better
For example, "I shouldn't have said that" "I would have a better job if I tried harder"
(16) Negatively predict the future
Feeling pessimistic about your future without fully thinking and analyzing.
For example, "I won't pass that exam" "My marriage won't be happy"
(17) Calculating fate
They are pessimistic about their future and believe that it is already doomed and cannot be changed.
For example, "It seems that I will never achieve anything in my life" "I am just an unlucky person, nothing good will happen to me"
(18) Rejection of contrary evidence
Reject any evidence or ideas that contradict your negative thoughts.
For example, "That's not real" "There must be something wrong"
(19) Underestimating positive information
Thinking that even if you achieve success, these successes (i.e., positive things) are insignificant and don’t count.
For example, “(Test-anxious students think) this test is not a big deal.
(20) Black and white thinking
Judg and think about problems in a simplistic, black-and-white way, and draw conclusions in a completely affirmative or completely negative way.
For example, "This is a complete waste of time" "No one likes me" "My husband is not nice to me at all"
Learn to determine what type of cognitive distortion your automatic thoughts are.