The way we interpret and think about situations can often have a major impact on our emotional response. We all interpret information differently, depending on a range of factors. During our development and following significant experiences we start to develop beliefs or ideas about ourselves. These beliefs then influence how we view and interpret situations. Common beliefs and thought patterns often centre around:

1. Helplessness, ability, and capability
2. Rejection and abandonment
3. Security, fear, and safety
4. Worth and Self-esteem

CBT helps us to identify, explore, and then challenge or replace unhelpful thought patterns. Furthermore, CBT aims to shift unhelpful behavioural patterns. If there is a strong tendency to avoid situations we might gradually learn to approach situations and challenges in a healthy way.

Cognitive Behavioural Therapy has been shown to be effective in treating a range of conditions. Over the past several decades there have been multiple studies that have demonstrated CBT to be a reliable treatment.

1. anxiety disorders such as social phobia, obsessive-compulsive disorder or post-traumatic stress disorder
2. depression
3. low self-esteem
4. Anger
5. substance misuse
6. eating disorders
7. insomnia

8. Relationship Issues

If we are depressed we might have negative thought patterns like Ï am useless, I can’t do this, there is no point.” When our thinking goes down these paths we might feel hopeless, tired, and lethargic. We then might stay in bed or lie on the couch all day.

Or if we are anxious, we might constantly fret “what if I get this wrong, what if I have a panic attack in public, I won’t be able to cope.” These thoughts might lead to nervousness, feeling on edge, or a sense of paralysis. As a result this person might tend to avoid situations that might trigger the panic.

Or a person who is angry might constantly interpret and project that everyone is against them “they always do this, they are doing this on purpose.” As a result this person feels perpetually frustrated, enraged, and gets in to conflicts all the time.

In CBT there are also ways we might automatically think about a situation. These patterns of filtering information often lead to simplified interpretations and heightened reactions. For example, when we tend to catastrophize we might end up in a state of anxiety, panic, or helplessness. CBT teaches us to suspend our reaction for just a moment and explore other avenues of thinking. By doing this we might recognise that our catastrophized scenario has a small chance of occurring. For example common patterns are noted below.

Jump to a conclusion

Mind read and guess what a person is thinking

Catastrophize or Exaggerate the negative

All or nothing or black and white thinking

Minimization or Magnification

Over-generalization

Judging or Labelling

The way we approach cognitive-behavioural therapy is through Socratic questioning or enquiring in to our thinking. By delving in to our thought patterns we can start to identify themes and gradually connect with the core belief. Our core beliefs are emotionally laden ideas we have about ourselves, the world, or others. Common questions we use to challenge unhelpful thoughts include:

1. What just went through my mind?
2. What was I thinking just now?
3. What is the evidence for this thought pattern?
4. Is there another way of viewing this situation?
5. Am I exaggerating right now?
6. Whats the worst or best that might happen?
7. How would I cope with that situation?

I have worked for years using CBT as a treatment choice with clients. It often resonates with a lot of people. By systematically identifying our thought patterns we can start to better understand why we might feel sad, angry, or anxious. In addition, when working in session people often automatically reframe beliefs or ideas that they have carried. By exploring our core beliefs we can shift deep-seated emotions and experiences that often shape our lives. If you want to learn more about how CBT can help then feel free to call on 0451 491 395.