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. …

Basics Of Cognitive Behavioral Therapy (CBT)

Rev. Wesley HowsareLICDC, 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 CBTActual 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 grassBeliefs 1. 2. 3.

Consequences 1. How you feel - FEAR 2. How you act - RUN AWAY

Actual event – Boss wants to see youBeliefs 1. 2. 3.

Consequences 1. How you feel - Anxiety 2. How you act - Sweat, shake

COGNITIVE DISTORTIONS1. ALL/NOTHING THINKING

2. OVERGENERALIZING

3. MENTAL FILTER4. JUMPING TO CONCLUSIONS 1. Fortune telling 2. Mind Reading

5. CATASTROPHIZING

7. PERSONALIZING8. SHOULD/DEMANDING

6. EMOTIONAL REASONING

9. LABELING

SELF PIE Chart

PhysicalPersonalityHobbiesWorkSpiritualRoles

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 TruthBurns, David Feeling Good:  The New Mood                                              TherapyEllis, Albert How To Stubbornly Refuse To                                                  Make Yourself Miserable About                                           AnythingMaultsby, Maxie Rational Behavior Therapy