Category Archives: CBT

Some thoughts on cognitive behaviour therapy

Conditions of acceptance: Are you up to the challenge?

Albert Ellis, founder of Rational Emotive Behaviour Therapy said: “Acceptance is not love. You love a person because he or she has lovable traits, but you accept everybody just because they’re alive and human.” How is it that we so desperately crave unconditional acceptance, but are so slow to give it to others or ourselves?

Continue reading Conditions of acceptance: Are you up to the challenge?

Confront those unhelpful beliefs

In a previous post, I explained the ABC’s of therapy. Today I wish to expand and teach you the ABCDE, specifically demonstrating the value of cognitive disputation to confront unhelpful beliefs.

Unhelpful beliefs

Firstly, let’s unpack how irrational beliefs contribute to the consequences. There are four main types of irrational (unhelpful) beliefs:

Demandingness: A rule about how the world should be

Catastrophizing: A prediction about how awful it would be if the rule was broken

Frustration intolerance: A belief about your inability to cope with it if the rule was broken

Global rating of self, others, or the world: Rating a unit as a whole based on a singular incident

I am sure you can imagine that a person who believes that

He (boss) should be fair and if he is not that is so awful I can’t stand it! If he is unfair, he is obviously a hateful bully

will experience feelings of anger, resentment, etc.

Cognitive disputation

Continue reading Confront those unhelpful beliefs

ABC, do re mi, CBT!

 

Even if you don’t believe that life is a musical, Maria taught the Von Trapp children a principle that also applies to psychology: ABC, do re mi, CBT!

So what are the ABC’s of therapy (specifically in CBT/REBT)?

A: Activating event

This is the trigger is you like. It can be an internal or external stimulus e.g. something happening, an unwelcome thought, or a bodily sensation.

 

B: Beliefs

I would like to call these IRRATIONAL beliefs, because they tend to create all kinds of unhelpful consequences at C.

C: Consequences

These consequences refer to the things you do and don’t do in response to the irrational beliefs. It can be behavioural (e.g. withdraw, avoid, fight), relational (e.g. strain on specific relationship), emotional (e.g. anxiety, depression, anger), or physiological (e.g. heart rate, breathing, trembling).

It is important to note that it is not A that causes C, rather it is B that causes C. We cannot always wave a magic wand and make A magically disappear. But what therapy can do is help you to change how you THINK about it.

For more information, do continue reading or book an appointment.

In the meantime, enjoy Maria and the Von Trapp children’s song! Use it as inspiration to practice ABC, do re mi, CBT.