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Cognitive-Behavioral Counseling: Foundations and Applications Michele D. Aluoch, PCC River of Life Professional Counseling LLC c. 2013 Depressive Disorders- DSM IV-TR Depressive Episode 5 or more in 2 week period Change from previous functioning Either: depressed mood or loss of pleasure At least 5 out of 9: Depressed mood most of the day nearly every day, as indicated by subjective report (e.g feel sad or empty) or observation made by others (e.g. appears tearful). NOTE: In children or teens can be irritable) Markedly diminished interest or pleasure in all or almost all activities most of the day nearly every day as indicated by either subjective account or observation made by others) Significant weight loss when not dieting or weight gain or decrease or increase in appetite nearly every day Insomnia or hypersomnia nearly every day Depressive Disorders- DSM IV-TR Psychomotor agitation or retardation nearly every day (observable by others, not merely subjective feelings of restlessness or being slowed down) Fatigue or loss of energy nearly every day Feelings of worthless or excessive and inappropriate guilt (which may be delusional) nearly every day Diminished ability to think or concentrate or indecisiveness nearly every day (either by subjective account or as observed by others) Recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation without a plan, or a specific plan for committing suicide Impairment in social, occupational or other areas of functioning Depressive Disorders- DSM IV-TR Specifiers Frequency: Single or recurrent Types: mild, moderate, severe Chronic- full criteria for depressive episode met continuously for at least 2 years- either depression or Bipolar Catatonic- motor immobility/stupor, excessive motor activity (purposeless), extreme negativism, rigid posture or mutism, grimmacing, echolalia or echopraxia Melancholic- lack of pleasure in activities, lack of reactivity to usually pleasurable activities and 3 or more: depressed mood, depression worse in am, marked psychomotor agitation or retardation, anorexia, excessive or inappropriate guilt Depressive Disorders- DSM IV-TR Dysthymic Disorder Depressed mood most of the day for more days than not as indicated either by subjective account or observation of others for at least 2 years. (Note: Children/teens- irritability for at least 1 year) At least 2 of 6: 1) poor appetite or overeating 2) insomnia or hypersomnia 3) low energy or fatigue 4) low self esteem 5) poor concentration of difficulty making decisions 6) feelings of hopelessness Depressive Disorders- DSM IV-TR Depressive Disorder NOS Catch all for depression that does not meet criteria for other depression dx. Depression Paradise, L. V., & Kirby, P.C. (Winter 2005). Roughly 10% to 25% of the population experiences some form of depression. Depression is the number one cause of disability worldwide. One third to more than 60% of mental health professionals had reported a significant episode of depression within the previous year. Depression is 10 times as prevalent now as it was in 1960! While every objective indicator of well-being in the U.S. has been increasing, every indicator of subjective well-being is decreasing. Anxiety Disorders- DSM IV-TR Panic Attack: A discrete period of intense fear or discomfort in which 4 or more of the following symptoms developed abruptly and reached a peak within 10 minutes palpitations sweating trembling or shaking sensations of shortness of breath or smothering feeling of choking chest pain or discomfort nausea or abdominal distress feeling dizzy, unsteady, lighthearted, or faint de-realization (unreality) or de-personalization (detached from oneself) fear of losing control or going crazy fear of dying paresthesias (numbness or tingling sensations) chills or hot flashes Anxiety Disorders- DSM IV-TR Agoraphobia- Anxiety about being in places from which escape may not be possible (being outside home alone, in a crowd, on a bridge, on a bus, in a line in the store, etc.), breeds avoidance Panic Disorder: Panic attacks 1 or more: concern regarding additional attacks, worry about implications of additional attacks (heart attacks, going crazy), change in behaviors following attacks With or without agoraphobia Anxiety Disorders- DSM IV-TR Specific Phobias: Marked, persistent fears Situationally bound panic attacks Realizes that they are excessive and unreasonable Stimuli produce marked anxiety/distress Avoidance Anxiety Disorders- DSM IV-TR Social Phobia: Marked and persistent fear of one or more social or performance situations in which the person is exposed to unfamiliar people or to possible scrutiny by others. The individual fears he or she will act in a way where the anxiety will be humiliating or embarrassing. Exposure to the feared social situation almost invariably provokes anxiety which may take the form of a situationally bound or situationally predisposed panic attack The person realizes that the fear is excessive or unreasonable The fear interferes with daily functioning Anxiety Disorders- DSM IV-TR Obsessive Compulsive Disorder (OCD): Either obsessions or compulsions”: Obsessions: Recurrent and persistent thoughts, impulses or images that are experienced at some time during the disturbance as intrusive and inappropriate and that cause some marked anxiety or distress The thoughts, impulses, or images, are not simply excessive worries about real life problems The person attempts to ignore or suppress such thoughts, impulses, or images or to neutralize theme with some other thought or action The person recognizes that the obsessional thoughts, impulses, or images are a product of his or her own mind (not imposed from without as thought insertion) Anxiety Disorders- DSM IV-TR Compulsions: repetitive behaviors that the person feels driven to perform in response to an obsession that must be applied rigidly 2. The behaviors or mental acts are aimed at preventing or reducing distress or preventing some dreaded event or situation; however, these behaviors or mental acts either are not connected in a realistic way with what they are designed to neutralize or prevent or are clearly excessive Interfere with daily functioning Anxiety Disorders- DSM IV-TR PTSD: Exposed to a traumatic event in which both of the following were present: The person witnessed, experienced, or was confronted with an event or events that involved actual or perceived death, threat or serious injury or a threat to the physical integrity of others The person’s response involved intense fear, helplessness or horror (NOTE: in children may=agitation) The event is re-experienced persistently in one of the following ways: Recurrent and intrusive distressing recollections of the event including images or perceptions Recurrent distressing dreams of the event Acting or feeling as if the traumatic event were occurring Intense psychological distress at exposure to internal or external cues that symbolize or represent an aspect of the traumatic event Physiological reactivity on exposure to internal or external cues that symbolize or resemble an aspect of the traumatic event Anxiety Disorders- DSM IV-TR Persistent avoidance of stimuli associated with the trauma and a numbing or general responsiveness (not present before the trauma), as indicated by 3 or more of the following: Efforts to avoid thoughts, feelings, or conversations associated with the trauma Efforts to avoid activities, places or people that arouse recollections of the trauma Inability to recall an important aspect of the trauma Markedly diminished interest or participation in significant activities Feeling of detachment or estrangement from others Restricted range of affect Sense of a foreshortened future Persistent feelings of increased arousal (not present before the trauma), as indicated by 2 or more: Difficulty falling sleep or staying asleep Irritability or outbursts of anger Difficulty concentrating Hypervigilance Exaggerated startle response Causes distress and impairment in daily functioning Anxiety Disorders- DSM IV-TR Acute Stress Disorder: Differences with PTSD: minimum, of 2 days-4 weeks Within 4 weeks of the traumatic event Anxiety Disorders- DSM IV-TR Generalized Anxiety Disorder: Excessive anxiety and worry about a number of events or activities for at least 6 months Difficulty controlling the worry 3 or more (1 for children): Restlessness or being keyed up and on edge Being easily fatigued Difficulty concentrating or mind going blank Irritability Muscle tension Sleep disturbance Causes impairment in daily functioning Generalized Anxiety 5-6% of Americans at some point in their lives First in young adulthood throughout 50s Areas To Assess (Shear, Belnap, Mazumdar, Houck,& Rollman, 2006): 1) Frequency of Worries ◦ How often do you worry about things? Do you worry every day? On average how much of your time per day is occupied with worries? 2) Distress Due To Worrying ◦ How much distress does worrying cause you? How upset or uncomfortable do you feel when worrying? 3) Frequency of Associated Symptoms (restlessness, feeling keyed up or on edge, irritability, muscle tension, difficulty concentrating, mind going blank, fatigue, sleep disturbance) ◦ How often do you have these symptoms? Every day? How much of the day? 4) Severity and distress due to associated symptoms ◦ During the past week, when you had these symptoms, how intense were they? How much distress did they cause you? How upset or uncomfortable were you when you had them? Generalized Anxiety 5. Impairment/Interference in work functioning ◦ How much do the symptoms we have been discussing interfere with your ability to work and/or carry out responsibilities at home- our ability to get things done as quickly and effectively? Are there things you are not doing because of your anxiety? Does anxiety ever cause you to take short cuts or request assistance to get things done? 6. Impairment/interference in social functioning ◦ How much do the symptoms we have been discussing interfere with your social life? Are you spending less time with friends and relatives than you use to? Do you turn down requests of opportunities to socialize? Are there certain restrictions in your social life about where or how long you will socialize? Generalized Anxiety Disorder The “Looming Cognitive Style” (Riskind & Williams, 2005) Mental scenarios and appraisals of events 1) Anxiety and depression 2)Worry 3)Attempts at Thought Suppression Threat Appraisals: 1. Likelihood Estimations 2. Lack of Control 3. Imminence Generalized Anxiety Disorder Anxiety and Depression Attending to the “negative” or unpleasant Stimuli viewed as negative, dangerous, impending Self viewed as helpless or hopeless Sense of stimuli gaining velocity and gathering momentum (unfolding, changing, advancing) Self protective Generalized Anxiety Disorder Worry A chain of thoughts and anticipatory processes A repetitive habitual means of verbal thoughts regarding potential or possible threatening events Paradoxical: actually lessens autonomic system arousal, reduces the somatic component Helps avoid aversive imagery Believed (by the client) to be a coping mechanism Beliefs regarding thoroughly considering all the possible outcomes and being able to mentally manipulate circumstances Fears are all-encompassing network and even include “neutral” stimuli GAD versus OCD (Fergus, Wu, 2010) Intolerance of Uncertainty (can’t deal w/ambiguity) GAD-worry, OCD- compulsions Perfectionism OCD-a way to decrease anxiety about the uncertainty of the future Negative Problem Orientation GAD-Higher negative problem orientation (attentional bias) Responsibility and Threat Estimation Related to anxiety in general Importance of and Control of Thoughts Central to OCD Obsessive-Compulsive Disorder Obsessions & Compulsions Obsessions- Upsetting thoughts, images, or urges that intrude, unbidden into the person’s stream of consciousness Compulsions- behaviors or mental acts that the person feels compelled to perform, usually with a desire to resist; are connected to what they are intended to prevent (e.g. checking, washing, hoarding, ordering or memory compulsions, cognitive restructuring, neutralizing rituals, themed rituals- religious, sexual, aggressive) Dysfunctional Beliefs (Taylor, Coles, Abramowitz, Wu, Olatunji, Timpano, McKay, Kim, Cramin, & Tolin, 2010): 1) Inflated personal responsibility- belief that the client has the power to cause, and the duty to prevent, negative outcomes 2) Over-estimation of threat (negative events are likely to occur and their occurrence would be terrible) 3) Over-importance of thoughts (belief that control over one’s thoughts is entirely possible) 4)Perfectionism- belief that mistakes and imperfection are unacceptable 5) intolerance of uncertainty- belief that it is necessary and plausible to be completely certain that negative outcomes will not occur Obsessive-Compulsive Disorder Three Aspects of Perfectionism (Ashby, Rice, & Martin, 2006): Self-oriented- high standards for self Socially Prescribed Perfectionism- belief that others set high standards for you Other-oriented Perfectionism- setting high standards for others Post-Traumatic Stress Disorder Witnessing an event perceived as traumatic Traumatic to self or other Event causing distress Could be either: a) Restrictions experiencing emotion/emotional responsivity (emotional numbing) OR b) intense arousal Belief that risk of bodily injury or death Horror Re-experiencing (nightmares, intrusive memories, flashbacks) Hyperarousal (disturbed sleep, irritability, being easily startled) Hypoarousal (avoidance) The past invading the present, short term stuck in long term memory: moved to limbic system of the brain PTSD (Cont.) More numbing predicts worse outcomes. More emotional “outbursts” predict better prognosis. PTSD (cont.) Proposed domains to address Biology (developmental problems, increased medical problems) Cognitive- difficulties in attention, information processing, learning Dissociation- depersonalization, derealization, impaired memory Affect regulation- poor emotional self-regulation, difficulty labeling emotions Attachment- social isolation, difficulty with perspective taking Behavioral control- poor impulse control, aggression, oppositional behavior Self-concept- low self-esteem shame and guilt, lack of sense of self Social Phobia Marked and persistent fear of social situations Concerns about possible scrutiny by others Presumptions of judgment and rejection Anticipating incompetence on part of self Avoidance behaviors Ignoring social cues which may be helpful Cognitive Biases (e.g “I will mess up.”, “They will see how bad I am at this.”) Panic Disorder Negative interpretations limited to self- different explanations regarding such symptoms in others Interpretation bias Cognitive errors: double messages- self and othersnote inconsistencies A number of people with panic disorder were found to have strongly influencing and significant life events which predisposed them to panic (loss separation, bereavement, health related concerns starting in childhood or young adulthood, major separation from significant caregivers) Associated and correlated with neuroticism- low perception of pleasantness, perceived control, goal achievement and higher sense of moral violation Cognitive Behavioral Cycle Using proven REBT- Rational Emotive Behavior Therapy (Albert Ellis) but incorporating client belief systems and spiritual worldview Compared to baseline A- Activating event B- Belief about A CConsequence Dealing With the Feelings Situation Feelings, Emotions Thought Cognitive Behavioral Principles Early life experiences Maintained throughout time Maintained by behaviors that may not be useful Maintained by looking for thoughts and behaviors that keep the cycle going Cognitive Behavioral Principles Continuing to elicit negative thoughts and record more helpful ways of thinking about situations, self and others to influence emotion positively. Reviewing thoughts, particularly expectations for self and ‘shoulds’ rather than ‘wants’. Identifying rules for living and examining their helpfulness. Identifying unhelpful thinking styles that lower mood. Encouraging the client to analyze thoughts and then step back from them. Reviewing alternative explanations for negative automatic thoughts. Conducting behavioral experiments to help increase believability of alternative thoughts. Listing goals with an emphasis on own needs and expectations. Thinking Error Types 1) Awfulizing/Catastrophizing- Predicting only negative outcomes for the future: “ ____ is awful, terrible, catastrophic or as bad as it could possibly be”, “If ___ happens my life is over.” 2) Disqualifying/Discounting- Overlooking the positive and only seeing the negative, believing that good things don’t count: “I am sure even when my family complimented me they had to because they are my relatives. They had to be nice.” 3) All or nothing- Viewing the situation on one end of extremes: “If my boss corrects me I must be the worst employee”, “If my child does something wrong I failed as a parent”, “If I didn’t pass one exam I am an unsuccessful student.” 4 Low Frustration Tolerance- Belief that things should not be inconvenient: “I can’t stand _____” ; “_____ is too much and is intolerable or unbearable.” Thinking Error Types 5) Self Downing- Self deprecating thoughts: “I am no good, worthless, useless, and utter failure, beyond hope or help, devoid of value.” 6) Other downing- Derogatory beliefs about others: “You are no good, worthless, useless, an utter failure, beyond hope, of no value.” 7) Emotional reasoning- Letting emotions totally overrule facts to the contrary: “I feel as if everyone is talking about me.” 8) Labeling- Giving a label or stereotype without testing beliefs out:” All of them are like that.” 9) Mind reading- Trying to predict things based on limited aspects of a situation: “ I know they will think I’m poor because I can’t afford the latest clothes.” Thinking Error Types 10) Overgeneralization- Making broad conclusions about an event based on limited information: “My husband doesn’t love me because he is always busy when I am around.” 11) Personalization- Assuming that others behaviors are all about you: “My wife is quiet. Something must be on her mind.” 12) Shoulds/musts- Having an absolute concrete standard about how things ought to be: “ Successful people in life only get As in school.” Cognitions Related To Anxiety Cognitions Supporting Worry: (Dugas & Koerner, 2005) “Worrying is helpful.” “Worrying, thinking about possible outcomes can help me deter or change events.” “Worry can prevent negative outcomes. “Worry is a sign of a caring concerned person.” “Worrying is a positive personality trait.” “Worrying aids in problem solving and helps me plan.” “Worrying motivates me.” Cognitions Related To Anxiety “I am losing control.” “I cannot handle this anymore.” “My life is falling apart.” “Everyone knows how socially inept I am.” “I can’t deal with this stress anymore. It is absolutely overwhelming and immobilizing.” “I know I will absolutely fail.” “This is bound to happen again.” Cognitions Related To Anxiety “Something bad is going to happen to me.” “I must be having a heart attack or other serious health issue if I am having these symptoms. Next thing I know I’ll die.” Anxiety Versus Depression- Self Statements (Safren, Heimberg, Lerner, Henin, Warman, Kendall, 2000) Inability to cope I can’t take it anymore. I can’t stand it. I wish I could escape. I don’t want to feel this way. I cant cope. I can’t get through this Something has to change. Uncertainty About the Future How will I handle myself? Can I overcome the uncertainties? What will happen to me? Will I make it? Can I make it? Am I going to make it? What am I going to do with my life? I want to fight back but I’m afraid to do so. Anxiety Versus Depression- Self Statements (Safren, Heimberg, Lerner, Henin, Warman, Kendall, 2000) I don’t feel good. I don’t feel very happy. I am not safe warm, comfortable. I am not sure that I can accomplish this. I don’t feel so good about myself/my life. I hate myself. I feel like a loser. I’m worthless/a failure. Something is wrong with me. No one understands me. I don’t think I can go on. I wish I could die. I’m against the world. I can’t get started. I’ll never make it. I’m no good. Cognitions Related To Depression Parslow, R.A., Christensen, H., Griffiths, K.M., Groves, C. (2005) Relationships, Entitlements, Achievements If people criticize me, I am not a worthwhile person. Other people’s approval is very important to me. I can make everyone like me if I just try hard enough. The most important thing in the world to me is to be accepted by other people. I find it impossible to go against other people’s wishes. Unless I get constant praise I feel that I am not worthwhile. Cognitions Related To Depression Parslow, R.A., Christensen, H., Griffiths, K.M., Groves, C. (2005) LOVE Life is unbearable unless I am loved by my family. If I am not loved it is because I am unlovable. If I love somebody who doesn’t love me, I must be inadequate. I need to be constantly told I’m loved to feel secure. If I were a better person then somebody would love me. In order to be happy, I need someone to really love me. Cognitions Related To Depression Parslow, R.A., Christensen, H., Griffiths, K.M., Groves, C. (2005) Influence I can prevent people being upset by thinking about what they might need. If I have a fight with my friends, it must be my fault. I should be able to please everybody. I am responsible for other people’s happiness. If people are uncomfortable around me it is my fault. If the people around me are upset, I usually worry that I have upset them. Cognitions Related To Depression Parslow, R.A., Christensen, H., Griffiths, K.M., Groves, C. (2005) Success I can’t feel equal to others unless I’m really good at something. I only feel valued if I achieve my goals. My success in life defines my goals. I need to be successful in all areas that are important to me. Life is pointless if I don’t have goals to chase. Without success in life, it is impossible to be happy. Cognitions Related To Depression Parslow, R.A., Christensen, H., Griffiths, K.M., Groves, C. (2005) Perfection I see no point in doing anything unless it can be done perfectly. There are no second prizes in life. Things must be done to certain standards, otherwise there is no point in doing them. If I make mistakes then others will think less of me. If I don’t do something perfectly then I don’t like myself very much. I never seem to be able to reach my own high standards. Cognitions Related To Depression Parslow, R.A., Christensen, H., Griffiths, K.M., Groves, C. (2005) External I can only be happy if I have the good things in life. Unless I have expensive possessions, people won’t approve of me. If I were rewarded for the goals I achieve, know I could be happy. If my friends are unhappy, then I cannot be happy. Everything has to be going well in order for me to be happy. My happiness depends on others. Cognitions Related To Depression Parslow, R.A., Christensen, H., Griffiths, K.M., Groves, C. (2005) Rights If obstacles are placed in my path, it is natural that I would get angry. Things should always go right for me. If I do the right things people should acknowledge it. If I feel that I deserve something, I should get it. If I go out of my way to help others, they should do the same for me when I need it. I shouldn’t have to work so hard to get the things I want. Behaviors Related To Anxiety Attending to the disturbing stimulus to the neglect of additional environmental information Intolerance of uncertainty- the tendency to react negatively on an emotional, cognitive, and behavioral level to uncertain situations and events Maladaptive schemas related to earlier life: disconnection and rejection, impaired performance, impaired limits, etc. Overcoming Depression and Anxiety “You can look at what happened to you; it was truly horrible, but it is not unthinkable or unfaceable. You do not have to run from it day and night, and you do not need to totally curtail your life for fear of a recurrence. You can live in a world where this once happened and where there is a remote chance that it could happen again. Moreover, you MUST look at it. You must face it down, because what is happening now is what happens when you don’t.” (Bergner, 2009) Essential Elements Cognitive Restructuring (Hope, Burns, Hayes, Herbert, Warner, 2010) Identify and change dysfunctional cognitive beliefs/automatic thoughts Replace anxiety producing thoughts with more socially adaptable ones Through Socratic questioning Challenge the voracity of assumptions regarding social situations Living in new attitudes about self and others by applying new rational rebuttals to the irrational beliefs and behaviors Targets 3 areas: 1. experiencing anxiety, 2. negative self evaluation, 3. fear of negative evaluation Use a hierarchy of thoughts- surface to core (keep asking “what would that mean?” until 4-6th= core) Exposure Reducing disabling behaviors Finding exceptions Systematically facing feared situations in context they feared Redirecting attention Essential Elements Social Reappraisal Therapy (Hoffman & Scepkowski, 2006) Factors which influence formation=social apprehension, high social standards and goals, increased self attention (50-60%), high estimated social cost, perceived poor social skills, low perceived control, post event rumination Create at least one social mishap per week Switch focus on environment rather than inwardlysee the genuine observer’s perspective rather than the client’s own perspective Realistically appraise the social cost Reframe to increase sense of emotional control Essential Elements Cognitive-Behavioral Treatment: Key Aspects (Lamplugh, Bele Milicevic, & Starcevic, 2008) Understanding anxiety and the flight or fight response Understanding the role of hypervigilence Promoting a sense of ‘riding out the wave’ of anxiety in an accepting manner instead of trying to control symptoms Realistic appraisal of body sensations Acknowledgment of physical feelings rather than distraction away from those feelings Rating the intensity of physical feelings rather than anticipating the worst Abandoning anxiety Acknowledgement that catastrophic misinterpretations of physical feelings are problematic, not the physical feelings themselves Cessation of maladaptive behaviors that maintain the problem Essential Elements Collaboration, cooperation between therapist and client Clinician skills in CBT Ability to psychoeducational foundation regarding thoughts, feelings, and behaviors Ability of client to have insight and awareness Desire of client to modify thoughts and behaviors Homework and exercises for applications for client outside of session 4-6, 6-8 sessions Essential Elements Forsyth, D.M., Poppe, K., Nash, V., Alarcon, R.D., & Kung, S (October 2010) Gains in positivity are more closely related to emotional healing from depression and anxiety than loss of negativity. Who Might Benefit? Anxiety Depression Assertiveness Building Diet and Health Issues Social Isolation Medical concerns Grief Alcohol Dependence PTSD Divorce Life stressors Video Clips: Cognitions and Behaviors Identify the thought patterns and toxic behavior choices in the video clips. Problem Orientation positive problem orientation a protective factor that facilitates the initiation of proactive problem-solution skills to manage or minimize early signs or symptoms of psychological distress negative problem orientation- a serious threat to their well-being, respond with strong negative emotions (e.g., anxiety and/or depression), and avoid or postpone dealing with a problem Depression and Anxiety Transdiagnostic Approach (Clark, 2009; McManus, Shafran, & Cooper, 2010) Moving away from diagnosis specific treatments Symptoms overlap between similar disorders “A therapy that is made available to individuals with a wide rage of diagnoses, and does not rely on knowledge of thee diagnoses to operate effectively.” Assumptions: General cognitive-behavioral processes which are shared Absence of diagnostic assessment Adoption of a convergent or integrative scientific approach Commonalities: 1) Altering incorrect or faulty appraisals based on emotions about self or other 2) Prevention of avoidance 3) Psychoeducation 4)Behavior modification Challenging Thought Patterns Shoulds “Why?” “if only ____, then _____” Have tos _____ “enough” Absolutes: always/never Right/wrong Good/bad _____ Challenging Thought Patterns Cognitive distortions- the different types of distorted cognitive processes that produce automatic negative thoughts, which in turn, evoke or strengthen early symptoms of psychological distress and emotional and/or behavioral disorders Cognitive Reframing Instead of “if he/she would…….” Use: “If I could just get a grip on _____ then we’d finally be happy.” Watch where you put your BUTs: __________ BUT __________. Who Does Cognitive-Behavioral Therapy Work For? Strong Motivation To Change Time Commitment Cognitive Functioning/Educational Level Observant People Insightful People Those who will do work outside of session Conceptualizing The Problem Antecedents What happened before? Something triggered this Not Out of The Blue (e.g. Boy throwing cars around the roomIs it a behavior issue really?) Conceptualizing The Problem Affective Relational Somatic Antecdents Behavioral Contextual Cognitive Conceptualizing The Problem Antecedents: What happened right before that? (Affective) What happens to you physically before this happens? Do you feel sick? (Somatic) How do you normally act right before this happens? (Behavioral) What thoughts go through your head before this happens? (Cognitive) Where and when does this usually happen? (Contextual) Do you do this with everyone or just when you are around certain people? (Relational) Conceptualizing The Problem Behaviors What the client does in response Examples: I avoiding going out of the house. I stomped off my job. I yelled at the kids. I cried and staying in my room. Exercise: Responses to The Antecedent Antecedent I was playing with my child but had to leave to get the laundry. I expected to get the job but found out it was offered to someone else. I had a flashback of a trauma from my childhood. I discovered my boyfriend was cheating. Behavior Reaction Feeling Reaction Exercise: Responses to The Antecedent Antecedent The doctor told me I have cancer. I got a pay cut. My child failed school. I do not look the way I want. Behavioral Response Feelings Response What Could the Antecedent Be? Antecedent Behavioral Response Feelings Response My son threw his crayons across the room My son cried and kicked. I covered my eyes and shook. I stayed in bed all day. I felt disappointed in myself, unhappy with my life. What Could The Antecedent Be? Antecedent Behavioral Response I slammed the phone down. The teenager put the music on as loud as possible. My spouse drove away. I left the busy concert. Feelings Response What Could The Antecedent Be? Antecedent Behavioral response Feelings response I felt like throwing up as my heart raced and I experienced panic. I resolved not to try anything again because “nothing ever works for me.” I tried again – “next time could be better.” Challenging Attributions 1) Am I ascribing something like “This situation happened because ______?” 2)Am I making a judgment about another person’s personality because of this event? What am I telling myself about what this means? (Because this happened, it means---) 3) Am I using adjectives to describe the other person’s personality, intentions rather than simply describing the behavior? (e.g. “You are always so lazy. You never care about our house.” versus “I am concerned about the amount of cleaning we still have to do. I realize we have busy tiring jobs but I am wondering how we plan to get the dishes done and get our things set up for tomorrow plus help the kids to finish their homework. How do we plan to get to divide these things up- any ideas?”) Challenging Attributions 4) Is the way I’m thinking about this definitely 100% a fact? 5) Is there any other way of looking at the situation? Come up with at least three exceptions. 6) Have I assumed that because something is (perceived by me to be) such and such way that I am powerless over it? Attributions Exercises 1) My spouse came home late two days this week. His clothes were a little disheveled looking- he must be having an affair. 2) My wife was supposed to meet me for the romantic dinner. She was ½ hour late and did not call me. When I saw her I had to yell at her because I knew she did not make our dinner a priority. 3) My coworker left a pile of unfinished work on her desk. It must be that she is lazy and planned to have me do all her dirty work. Attributions Exercise 4) The group of popular people looked at me and smiled. I knew they were talking behind my back badly about me. 5) When I walked by they got quiet. I am sure they noticed my hand me down clothes compared to their name brand outfits. 6) Every time my mother comes over she helps me clean the house. I knew she always thought I was a slob and couldn’t do anything right. Setting Behavioral Goals Concrete Specific Manageable Achievable With accountability for follow through Goal Setting Process Broad Goal Small Steps Application Setting Goals Exercises Broad Goal Specific Step Outcome Desired Feel less depressed Get out of bed and get set for the day Be bathed, dressed and get out of the house for at least one hour per day Stop fearing Go to a public place everyone’s reaction of three times per week me for at least ½ hour and find out that the worst doesn’t happen. Learn to talk to strangers without automatic belief and avoidance because I assume that everyone’s out to get me. Setting Behavioral Goals Broad Goal Feel more self confident Have a better self concept, believe I have self worth Try new things without fear of rejection Specific Goal Desired Outcome Tips For Goal Setting Tell what you want to happen rather than what you don’t want to happen. State observations- what would you/others see? What would be the benefits of such an action? Use 1-100 scaling to identify priorities. Behavioral outcomes should be inconsistent with the depression and anxiety symptoms Tips For Goal Setting Reintroduce prior successes Reintroduce pleasant activities Choose active helping (e.g. taking some proactive behavior action to relieve a stressor) Don’t avoid. Relaxation Tension Reduction Perceived control over stress Progressive muscle relaxation- one by one relaxing and tensing various muscle groups Imagery Imagining yourself as successful in identifying what that would take. Involve as many senses as possible. Strengths based- what would you like to see happen? When has this happened? How would you act if the new improved situation, feeling, behavior was going on? Set aside time to ponder this. Schedule a thinking time. 5 • Briefly review patient’s mood and/or physical functioning. 5 • Bridge discussion from previous session with the current session. 5 • Set the agenda for the current session and prioritize the items. • Review and homework given in the previous 5-10 session. 20-25 5 • Discuss agenda items and set up homework. • Summarize the current session and exchange feedback. Typical Session Outline Questions For Ongoing CBT What points did we come to since last session? Anything you learned as you thought over things? Anything you were uncomfortable with? Things better or worse? Treatment agenda- where are we? What to focus on today? What to amend? Completed or not completed homework? Setting Homework Done collaboratively Don’t assume follow up- ask. (e/g. couple I counseled re. communication interchanges) Affirm the value of outside practices. Highlight attempts and successes- build on Start by modeling and practicing in session. Inquire re. homework. Anticipate problems. Other Ways of Presenting Homework Bibliotherapy Progress Tasks Experiments Observations Exercises Not about doing things “right” When Thoughts are Hard to Determine Observe behaviors Observe body language Observe positioning, tone, facial expressions, hand gestures. Observe what emphasized more or less. Mindfulness Approaches Use decentering to switch from a judgmental problem focus which promotes negativity to a present here and now nonjudmental stance Examples: ◦ What did you notice in your thinking, emotions, or sensations? ◦ Did you notice the sense of tightening or tension in any particular place in your body? ◦ So, these difficult thoughts and emotions were present in your awareness.? Key Components: Begin in the initial assessment session. The participant is provided an opportunity to describe his or her experience of depression. Together, the therapist and participant explore ways in which MBCT may effectively reduce relapse risk. The therapist enhances a sense of mutuality and connection with participants. The process of inquiry should be a genuine exchange during which the therapist uses questions to help the participant deepen awareness of his or her practice, while also embodying the present-focused, open, and warm attitudes of mindfulness. Mindfulness Choosing to control our focus of attention Example: Washing dishes: instead of thinking of the stresses of the day and how much more to do- “Listen to the bubbles. They are fun!” Just observe Accepting things as they are rather than trying to always change them. Stop thinking too much. Just let it be. Cognitive Behavioral Overview Increase insight and awareness then elicit more health positive outcomes Note negative thoughts and record more helpful ways of thinking about situations, self and others to influence emotion positively. Review thoughts, particularly expectations for self and ‘shoulds’ rather than ‘wants’. Identifying rules for living and examining their helpfulness. Self monitor. Identify unhelpful thinking styles that lower mood. Encouraging the client to analyze her thoughts and then step back from them. Consider alternative explanations to negative automatic thoughts or behaviors. Cognitive Behavioral Overview Conducting behavioral experiments to help increase believability of alternative thoughts. Analyze self-criticisms with focus on undoing negative automatic thoughts and behaviors. List goals with an emphasis on own needs and expectations. Patient Self Guided CBT Ridgway, N., & Williams, C. (December 2011) General principles taught Resources tailored to client Audios, videos, workbooks Bibliotherapy May be computerized Emphasis on homework As effective with mild to moderate depression and anxiety as face to face therapist guided CBT Patient Self Guided CBT Ridgway, N., & Williams, C. (December 2011). Strengths Many people like to read As effective as in person CBT Can teach key information and skills Uses a clear structure Paper-based tasks and records Ability to personalize what is read Low cost and can be copied Can incorporate many modalities, e.g. reading, listening, video, etc. Interactive learning Automated alerts can be used if deterioration or risk is recorded Online forums can provide added support Patient Self Guided CBT Ridgway, N., & Williams, C. (December 2011) Weaknesses Text used can be difficult to understand if foundations not properly laid Licensing may make copying expensive Need online access or to travel to a fixed unit Needs flash and adobe reader plus adequate bandwidth and access to soundcard/speakers Making sure the client has proper equipment – E.g. Newer delivery mechanisms use MP3 or certain video formats Audios or videos are fun to many people Documentary style may make people feel as if they are not alone May watch but not learn or apply Needs ways of helping people implement what they are learning Evaluation Questions Situational Questions Feelings Questions Thought Questions • What happened? What were you doing? • Who was there? • Who were you speaking to? • When was this? • What time of day was it? • Where were you? • How were you feeling before this happened? • How did you feel while this was happening? • What mood were you in after this happened? • Rate your mood: 1-100. • What was going through your mind before you started to feel this way? • What thoughts bothered you? • What are you afraid might happen? • What if what you think is true? • Are there other ways of thinking about things? Thought Log Event Thought Consequence Alternate Response Anxiety Ladder Rate 0-100, Systematically challenge one by one, pair with relaxation Cognitive Debating Strategies Is this a fact/strong opinion? What evidence is there for this? Any evidence against this? Alternative explanations that are more reasonable/possible? Is there another way of feeling or thinking? What would someone else make of this situation? What advice would I give someone else? Is this a type of unhelpful thinking habits? Is this an automatic thought? Cognitive Debating Strategies What am I actually reacting to? Am I getting anything out of proportion? What harm has actually been done? Am I overestimating the bad? The danger? Am I underestimating my ability to cope? Am I going to a negative automatic place? How is pressuring myself or others helping me get through this? Just because I feel bad is it really bad? Are things really totally black or white- as clear cut as I am making them? Can there be more than one solution to this problem? Cognitive Debating Strategies Is believing this life giving or death producing? How important is this really? How will things be in 1 week? 1 month? 6 months? 1 year? If I continue thinking or behaving this way? What would happen if I tried to see this situation as an outside observer? How would things look? Would things have a different meaning? What is the bigger picture? The Helicopter View What can I see in this situation as I look higher and higher? Helping Kids What is making you scared? Sad? What are you expecting will happen? Are you in a thinking trap? Are you 100% sure this will happen? Could there be any other ending to the story? STOP S Signs of anxiety or depression T Thoughts of anxiety or depression O Other better ways of thinking or feeling? P Praise for new plan for next time Hindsight Bias A type of memory distortion “ I knew it all along phenomenon” Needs to be confronted just like other distortions Thinking that we knew more or could predict more than we could Old Versus New Systems I am… People are… The world is… Old Rules that Protect Me: I am… People are… The world is… New Rules that Protect Me… Positive Self Talk I can be anxious/angry/sad and still deal with this. I have done this before so I can do it again. I don’t have to feel happy all the time to get through what I need to do in life. These are just feelings. They won’t last forever. I don’t need to rush. I can take things one by one. I have gotten through things before. I will get through them again. Generalizing Skills Outside Sessions Ongoing homework Planning for reassessing thoughts and behaviors often Planning for alternatives to depression and anxiety: if/when ___ happens I will do ___. Booster sessions Modified ABC Model Activating Event Beliefs Consequences Disputations of Beliefs Effective New Beliefs Summary: Depression & Anxiety Physical Thought Behs. Feelings Anxious Tense, shaky, worried, energized, HR increase, can’t concentrate I’m in danger, Have to get out, I can’t cope Avoid, Fidget, Escape, Ruminate Nervous, edgy, apprehensive, panicked, terrified Depressed Tired, lethargic, withdrawn, eating or sleeping changes, loss of interest in hobbies, restlessness, poor ADLs I’m worthless, Life’s awful, Bad things happen to me, It’s hopeless Do less, talk less or quieter voice, Eat or sleep less or more, isolate Sad, gloomy, unhappy, despairing, hopeless Summary: Depression & Anxiety New Thoughts New Behaviors Depression Even if I feel sad I will get through, If I do something I will feel better, This is just my habitual gloomy way of thinking. Do things anyway, Get out, talk to someone, Get dressed, Do an activity I used to enjoy, Relax, Focus attention elsewhere Anxiety Is this really a threat? I could be overestimating the threat, I have gotten through before even when I was worried or panicked. Problem solve, Don’t avoid or you’ll never find out that the worst doesn’t happen. Changing Distortions Type of thinking Neg. impact Replacement All or nothing Discouragement, no middle ground Continuum thinking Overgeneralization Makes all problems last forever Focus on the here and now Negativity Make the positive impossible Appreciate the positives Discounting positive Eliminates real joy in the present Purposely find and enjoy the positives Changing Distortions Jumping to Conclusions Anger, anxiety, depression Consider all possibilities Predictions Dread, disaster, panic Stay in present Mind Reading Anxiety, sadness, anger, assumptions Clear communication Magnification Treating people unfairly See strengths in self and others Emotional reasoning Upsetting judgments made without evidence Listen to your head and heart Changing Distortions Shoulds Discouragement at self, Anger at others Bring expectations in line with reality Labeling Discouragement at self, Anger at others Stick to specific circumstances Blame Discouragement at self, Anger at others Stick to specific circumstances Videos: Doing Treatment Watch the videos and see how the irrational cognitions and unhealthy behavior choices are addressed. 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