Cognitive Behavioural Therapy

What is Cognitive Behavioural Therapy (CBT)?

There are many therapy types used by psychologists and counsellors around the world. Yet one of the fundamental therapies used by psychologists and counsellors is CBT known as Cognitive Behavioural Therapy. So, what is cognitive behavioural therapy? CBT is addressing a person’s action and practice in combination with their internal dialogue and thoughts. CBT focuses on the person’s thinking and belief systems as the root of the problem/s. CBT emphasises on recognising and changing negative thoughts and maladaptive beliefs.

Psychologists and counsellors use CBT based on the belief all individuals have the potential for rational thinking and become victims to accepting irrational beliefs. A psychologist or counsellor may assist individuals to reorganise internal dialogue to in turn assist the individual to reorganise their behaviour.

Eg: A = actual event, B = Belief system, C = Consequence

A – Classmates laughing while whispering to each other with the occasional glance in your direction. (One classmate was trying to tell the other classmate a funny joke without disturbing other classmates from their studies. They are aware of you looking in their direction so they try to be quiet when giggling at the joke as are aware they are distracting you).

B – You believe they are talking about you.

C – You verbally abuse your classmates.

The above is an example of a student who has been bullied in the past by other classmates therefore the student will have elevated triggers from past experiences.

A psychologist or counsellor will identify this in CBT as the C= Consequence has stemmed from faulty thinking and making reference on the basis of inadequate or incorrect information and for the client B (above) has unsuccessfully distinguished between fantasy and reality.

The psychologist or counsellor’s role is to assist client B through cognitive behavioural therapy to change the dysfunctional emotions and behaviours by way of modifying inaccurate and dysfunctional thinking.

CBT is used in couples counselling, relationship therapy, individual suffering from anxiety, depression, phobias, anger management. Counselling @ Voxen are well versed in assisting their clients to move through assumptions and beliefs and teach the client how to change their thinking.

Book an appointment today with your counsellor at Miami on the Gold Coast. Start the work now.

Let’s Look at a SELF-HELP FORM

How to assist yourself with identifying what your internal conversations – thoughts and beliefs – maybe and what are the consequences of your internal dialogue – actions and behaviours.

A psychologist or counsellor would assist you with this process. However, to help yourself identify what you may want to seek assistance from your counsellor follow the table below.

In A – list the actual event/s – and examples in point form below to help you list correctly. The same for C.

Then we will come to Irrational beliefs, list your irrational beliefs as best as you can and again point form to assist you in your listing. These can be dogmatic demands, awfulizing, low frustration tolerance, self or other rating.

In Irrational Disputing list the disputes. A guide has been provided to help you identify a disputes and what it may look like.

As we move down the list we come to the Rational Beliefs. This is where you list the changes you strive for, such as, non-dogmatic preferences, identifying how you may have been evaluating badness, High frustration tolerance and how to not globally rating yourself or others.

Which brings you to the last one called New Effects. This is the now new and healthy negative behaviour – because not all is seen as removal. It’s a yin and yang effect, where we have to have good to know bad, we need sunlight to know night, we need happy to know sad, and just as we need healthy negative to know unhealthy positive and negative to know positive. The result of this new effect is to have a new constructive behaviour. This is where the client working with their therapist, counsellor or psychologist would be making the changes to their thinking. 

It can also be difficult to complete this Self-Help form and you may need to make an appointment with our counsellor at Miami on Gold Coast Hwy to complete the form correctly and then progress together to create the changes you desire in your life. CBT has a huge impact on individuals seeking refuse from their internal dialogue who maybe finding it difficult to move away from depression, anxiety, anger issues, gambling issues, relationship issues, phobias, couples struggling to get to the next stage in their relationships or any other difficulties. 

You can start the form below and finish in your counselling session if it is difficult for you to identify some of the categories on your own.

Let’s Start the process of helping yourself with changing from your old thoughts and actions to the new version of you. Don’t live with the anxiety or the depression, the troubled relationships, your phobias, or anger struggles, scroll down…

A (Actual Event)

  • The situation you are disturbed about (what a camera would see).
  • External or internal, real or imaginary.
  • An event in past, present or in future.

C (Consequence)

  • Major Unhealthy Emotions.
  • Major self-defeating Behaviours.

Unhealthy negative emotions include:

  • Anxiety
  • Depression
  • Low Frustration Tolerance
  • Shame/Embarrassment
  • Hurt
  • Rage
  • Guilt
  • Jealousy

Irrational Beliefs List:

What to look for:

  • musts, absolutes, should.
  • It’s awful, terrible, horrible.
  • I can’t stand it.
  • I’m/he/she is bad, worthless.

Disputing List:

You’re asking yourself:

  • Where is holding this belief getting me? Is it helpful or self-defeating?
  • Where is the evidence to support the existence of my irrational belief? Is it consistent with reality?
  • Is my belief logical? Does it follow from my preferences?
  • Is it really awful (as bad as it could be)?
  • Can I really not stand it?

Rational Beliefs list:

You are striving for:

  • Wishes, wants and desires.
  • It’s bad, unfortunate.
  • I don’t like it, but I can stand it.
  • I – and others – are only humans.

New Effect List by sub headings below:

New healthy negative behaviours list:

Healthy negative emotions look like:

  • Disappointment
  • Concern
  • Annoyance
  • Sadness
  • Regret
  • Frustration

New constructive behaviours list:
Source; Dryden (1995)

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