Let’s talk CBT
"When you can't change the world, change how you experience it instead".
-Arthur Brooks
Let’s start with what is CBT? Cognitive Behavioural Therapy was founded by Aaron Beck.
What is CBT?
- Goal Focused
- Emphasis on skill acquisition (homework)
- Teaches people to identify, evaluate and respond to their problematic thoughts
- Uses cognitive and behavioral techniques to change thinking mood and behavior
- Evidenced based
The first place to start is understanding what your distorted or core beliefs are about yourself or your world and then start working toward changing your behavior and experiences in life so that you can be happier and healthier. Sounds easy? Nope it takes lots of practice to restructure your thinking patterns.
We have anywhere from 60 to 100 thousand thoughts per day. And most of can't remember what we were thinking. We know how we feel and how we react, but it is really difficult to remember what we thought.
Here is one example of a thought trap:
Catastrophization
This is when you’re immediately expecting the worst imaginable scenario from something that may bring you stress. IE: The doctor has left a message to call. You catastrophize what the message might say. For example: “She is going to tell me I am sick. Something is wrong with the bloodwork.”
Can you imagine a situation that normally triggers your catastrophic thinking? What is the proof supporting your catastrophic thoughts? I have provided a worksheet and exercise below to help you work through this.
The good news is that CBT is becoming much more accessible for people. Doctors now are getting trained in the principles of CBT and other health practitioners are also recognizing the benefits for anyone struggling not only with depression or anxiety, but also chronic illness and grief.
On-line or virtual CBT
What is self-led CBT? There are many programs available on-line for those who are struggling. I have been a part of those on-line programs which offer either texting or phone or video sessions with a masters level therapist. You pay a monthly fee and you have a specific number of sessions per week.
These are self-paced and self-led interactive toolkits that support an individual with a qualified therapist on a virtual platform on both mobile and web. You can have a therapist leading you through or do it yourself with different modules. Many employers are using these platforms now and seem to be moving away from Employee Assistance Program.
The good news is that it seems to be more available to people even if you do not have the great benefit package.
What is your self-talk? When I ask my clients to track their thinking they often find it very difficult. Many of them are thoughts that we have on repeat that we just keep saying to ourselves. When you have these ruminating thoughts ask yourself “Is this helpful to me right now?” What would be more helpful?”
Let me give you an example in my personal life. I am trying to get into a regular exercise routine. I have organized my garage, painted it (lavender and purple!), put up Rocky posters and brought up all my exercise equipment. But do you think I have started exercising in it? NO I HAVE NOT!
YET
If you can put the word YET behind everything, you feel you can not get to something you are moving in the right direction.
Use these questions to challenge your negative automatic thoughts...
List of Services
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TriggerList Item 1
What specific situation triggered your anxiety? Be as specific as possible.
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Negative Automatic ThoughtList Item 2
What was your negative automatic thought in that specific situation? Be as specific as you can be.
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How strongly do you believe in your thought?List Item 3
(0-100) 100 = completely, 0 = not at all.
Your answer should be based on how you feel in the specific situation about your thought, not how you feel about it when you have had time to cool down.
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EmotionList Item 4
What were your feelings?
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Evidence
What supports your negative automatic thought?
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How strongly do you believe in your disproof?
(0-100) 100 = completely, 0 = not at all.
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How strongly do you believe in your negative automatic thought now?
Has your thought changed compared with what you answered in step 3?
(0-100) 100 = completely, 0 = not at all.
Lynn Hiscoe | Career at a Glance
I am a Registered Clinical Counsellor and a Registered Social Worker providing support and therapy to individuals, families, professionals, workplaces, and organizations. I’ve worn many hats over my 20 years of experience and leadership in the field of mental health.
I’ve served as mother, coach, therapist, clinical supervisor, manager, and team leader supporting clinicians, social workers, educators, workplaces, unions, and paraprofessionals on mental health and complex cases.
My approach is tailored to the individual, while providing treatment with empirical, evidence-based therapy such as cognitive behavioral therapy (CBT). I have worked primarily with professionals in education, medical, and community mental health settings. Highlights:
- Counseled thousands professionals and individuals over the course of my career
- Written dozens of programs, assessment tools for employers and workplaces
- Pioneered “Living with Balance” program - CBT based group therapy program for teachers across BC.
- Contributed to several publications and textbooks.
