PSY96 Managing Emotions with Skill - Week 1
My latest Continuing Studies class. 5 weeks long.
Week 1 Summary
Cognitive Behavioral Therapy (CBT)
- Core principles of CBT:
- Focuses on the present
- Identifies specific goals to work on
- Teaches client to be THEIR OWN therapist
- Uses socratic questioning
- Guided discovery w/o giving advice
- Why CBT is effective:
- Being observed by someone
- Hawthorne effect- client changes behavior b/c they’re being observed/held accountable
- Confronting a problem (and spending time thinking about it)
- Therapeutic alliance (and unconditional positive regard)
- Being observed by someone
- Patients ultimately benefit from CBT by learning skills
- First CBT skill: tracking your thoughts
- OARS skills for facilitating conversation
- Often applied as: Reflect -> Affirm -> Open-ended question
- Open-ended questions
- “Tell me about your weekend” NOT “Did you have a good weekend”
- Affirmations
- “That’s very brave of you”
- “You’re really good at…”
- “Sounds like you’re trying really hard”
- Reflections/Summary statements
- “It sounds like you felt…”
- “So you thought…”
- “Let me see if I understand…”
Tracking your thoughts
- Thoughts impact your behavior and emotions
- Thoughts are often distorted and not reflective of reality
- Common emotion/thought pairs
- Sadness -> “I’ve had a loss”
- Anxiety -> “There’s a threat in the future”
- Anger -> “Something’s unfair”
- Guilt -> “I did something bad”
- Shame -> “I am defective in some way”
- Embarrassment -> “I did something bad and people will know”
- Frustration -> “Something is blocking my goal”
- Envy -> “Someone has something better than I do”
- Jealousy -> “There’s a threat to my relationship”
- Regret -> “I made the wrong decision”