CBT: Irrational Thoughts
Understanding and Addressing Them
Presented by: Dr. Dawn-Elise Snipes
Executive Director, AllCEUs
Counseling CEUs for this presentation are available at https://www.allceus.com/member/cart/index/product/id/497/c/
Objectives
~ Define Thinking Errors
~ Explore the different types of thinking errors
~ Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure
~ Identify ways to
~ Increase awareness of thinking errors
~ Address thinking errors
~ Address basic fears
Why I Care/How It Impacts Recovery
~ Thinking errors, or stinkin’ thinkin’ plays a large part in keeping people miserable
~ Addiction, depression, anxiety, anger and guilt often stem or are made worse by faulty thinking
~ Addressing these thought patterns will help you:
~ Not make a mountain out of a molehill
~ Focus on the things you can change
~ Identify and eliminate thought patterns that are keeping you stuck
What are Thinking Errors
~ Cognitive Distortions take a thought and manipulate it to
~ Fulfil your expectations of a situation
~ Conform to your current head space (negative begets negative)
~ Irrational Thoughts are beliefs/thoughts that you may hold that
~ Are usually extreme (I must have love and approval from everyone all the time)
~ Are unrealistic
~ Create feelings of failure, inadequacy, disempowerment
A Note About Irrationality
~ The origins of most beliefs were rational and helpful given:
~ The information the person had at the time
~ The cognitive development (ability to process that information)
~ “Irrationality” or unhelpfulness of thoughts comes when those beliefs are:
~ Perpetuated without examination
~ Continue to be held despite causing harm to the person
Sometimes it is more productive for clients to think of these thoughts as “unhelpful” instead of “irrational.”
Irrational Beliefs
~ If I make a mistake, it means that I am incompetent.
~ When somebody disagrees with me, it is a personal attack.
~ I must be liked by all people.
~ My true value depends on what others think of me.
~ If I am not in a relationship, I am completely alone.
~ Success and failure are black and white. There is no gray.
Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure
Irrational Beliefs
~ Nothing ever turns out the way you want it to.
~ If the outcome was not perfect, it was a complete failure.
~ If something bad happens, it is my fault.
~ The past always repeats itself.
~ If it was true then, it must be true now.
Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure
Irrational Thoughts Quick Help
~ What is upsetting me?
~ Why is this upsetting me?
~ What are the FACTS for and against this belief
~ Am I reacting based on facts or feelings?
~ What cognitive distortions am I using?
~ What irrational thoughts am I using?
ABC-DEF
~ Activating Event (What happened)
~ Beliefs
~ Obvious
~ Negative self-talk//Past tapes
~ Consequences
~ Dispute Irrational Thoughts
~ Evaluate the Most Productive Outcome
~ Is this worth my energy?
~ How can I best use my energy to deal with or let go of the situation?
Constructive Self Talk
~ Use self-talk constructively to challenge that statement. An effective challenge will make you feel better (less tense, anxious, panicky)
~ What is the evidence
~ What is so awful
