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Summary CBT isn't a talking therapy, it's a doing therapy - reading notes
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Misconceptions about CBT: CBT is often presented as a quick fix for all problems, a view propagated by
politicians and the media.
Many assume that CBT is just about talking, like having a casual, supportive
conversation, but it is far more demanding for both therapist and client.
Reality of CBT:
CBT is active, not passive; it’s about engaging with difficult emotions and changing
behaviors.
Tools and techniques in CBT are not just “mental tricks” but involve real-life
learning experiences through doing and feeling.
Success in CBT often requires experiential learning, where emotions are felt and
acted upon in real-world situations, not just discussed theoretically.
Core Principle of CBT:
The fundamental principle is that emotions are based on our appraisal of events,
not the events themselves (Beck, 1979). This means different people can have
completely different emotional reactions to the same event, depending on their
perspectives and life experiences.
Example of Emotional Appraisal:
In a storm at a music festival:
o Person 1 feels excitement.
o Person 2 feels fear.
o Person 3 feels disappointment.
Their reactions are shaped by their personal histories and habitual ways of interpreting
events.
Behavioral Experiments:
One of the most powerful tools in CBT is behavioral experiments, where clients test
their beliefs and assumptions by acting in the real world.
These experiments allow clients to discover that their negative beliefs might not hold
true (e.g., fear of judgment, fear of physical harm).
The learning from these experiments is impactful because it’s felt rather than just
thought.
Therapist’s Role:
A good CBT therapist encourages, supports, and listens non-judgmentally, but also
challenges clients and creates opportunities for them to learn new perspectives.
Both therapist and client must be courageous and tenacious, often engaging in
uncomfortable or anxiety-provoking tasks to challenge existing beliefs.
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