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Old 04-17-2004, 03:05 PM   #1
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Cbt?


Last edited by crabbycdn; 01-27-2006 at 10:55 PM.

 
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Old 04-18-2004, 02:17 PM   #2
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Re: What is CBT? What is "Burn's Book"

It's cognitive behavioral therapy. You have to work hard at it and I beleive it's easier when you're learning it from a therapist, but books also help. The Feeling Good Book by Dr. Burns is the one I use as reference, but there's another book by Ovitz that other people in these boards prefer to use instead. To get a good idea of what CBT is about, I recommend the moodgym website.

 
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Old 04-18-2004, 10:23 PM   #3
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Re: What is CBT? What is "Burn's Book"

Hi there .
I have also benefitted from CBT, and I would be more than happy to tell you a bit more about it. I'm not sure what you already know about it, but I will tell you what I know about it.
For starters, it is Cognitive-Behavioral Therapy which means, basically, that it is therapy that helps you to ease your depression, etc. by utilizing your thoughts to change your behaviors. For this type of therapy, you keep a journal/record of your negative/depression-triggering thoughts (usually negative thinking, such as, "I am not useful to anyone/for anything", etc.). Next to each thought, you write down the emotions that were triggered by the thought (e.g. anger, frustration, sadness, irritation, resentment, etc.). In the third column, you write a rating of 1-10 to rate the intensity of the emotion. In the fourth column, you write down statements that negate the negative thought. For example, you might write,"I helped an elderly woman to clean her house, and she seemed genuiniely appreciative of my help." In the fifth column, you would rewrite the negative thought that you initially had, and change it to something that's more accurate based on the evidence that you wrote in the previous column which negates it. In the sixth column, you would re-rate your emotions to see whether the intensity of your emotions has changed. By doing this a number of times, you should start to be able to do this without the journal/record.
CBT helped me tremendously. I also really enjoyed the fact that I was surrounded by others who were also depressed which opened my eyes to the fact that I'm not alone. All by itself, this second factor helped to reduce my feelings of loneliness, while the CBT helped me to reframe my thoughts. At the present time, I am doing a lot of the thought-reframing in my mind. It's wonderful!
I hope this has helped you, and I wish you success in whatever you decide to do .

Colleen

Last edited by Musical_Muse; 04-18-2004 at 10:27 PM.

 
Old 04-19-2004, 10:41 AM   #4
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Re: What is CBT? What is "Burn's Book"

CBT has helped a lot of people. It's not a new thing, but it's really caught on the past couple of years.

"Feeling Good" by Burns is directed at people with mild-to-moderate depression and may not be helpful for severe-to-profound depression.
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Old 04-19-2004, 12:27 PM   #5
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Re: What is CBT? What is "Burn's Book"

Cognitive Behavioral Thearpy or techniques. If you go to a CB therapist pay attention and make sure he is empathizing with you and mirroring you and not encouraging your depression or neurosis. But here is more info on CB and DR. Burns wrote a book called Feeling Good. It is a helpful begginers book on CB. Below is info on CB therapy.

Cognitive-Behavioral Therapy...
is a form of psychotherapy that emphasizes the important role of thinking in how we feel and what we do. Cognitive-behavioral therapist teach that when our brains are healthy, it is our thinking that causes us to feel and act the way we do. Therefore, if we are experiencing unwanted feelings and behaviors, it is important to identify the thinking that is causing the feelings / behaviors and to learn how to replace this thinking with thoughts that lead to more desirable reactions.

There are several approaches to cognitive-behavioral therapy, including Rational Emotive Behavior Therapy, Rational Behavior Therapy, Rational Living Therapy, Cognitive Therapy, and Dialectic Behavior Therapy.

However, most cognitive-behavioral therapies have the following characteristics:

1. CBT is based on the Cognitive Model of Emotional Response.
Cognitive-behavioral therapy is based on the scientific fact that our thoughts
cause our feels and behaviors, not external things, like people, situations, and
events. The benefit of this fact is that we can change the way we think to
feel / act better even if the situation has not changed.

2. CBT is Briefer and Time-Limited.
Cognitive-behavioral therapy is considered among the "fastest" in terms of
results obtained. The average number of sessions clients receive (across all
types of problems) is only 16. Other forms of therapy, like psychoanalysis,
can take years. What enables CBT to be briefer is its highly instructional
nature and the fact that it makes use of homework assignments.

3. A sound therapeutic relationship is necessary for effective therapy, but
not the focus.
Some forms of therapy assume that the main reason people get better in
therapy is because of the positive relationship between the therapist and
client. Cognitive-behavioral therapists believe it is important to have a good,
trusting relationship, but that is not enough. CBT therapists believe that the
client changes when they learn to think differently; therefore, CBT therapists
focus on teaching rational self-counseling skills.

4. CBT is a collaborative effort between the therapist and the client.
Cognitive-behavioral therapist seek to learn what their clients want out of life
(their goals) and then help their clients achieve those goals. The therapist's
role is to listen, teach, and encourage, while the client's roles is to speak,
learn, and implement what they learn.


5. CBT is based on stoic philosophy.
Cognitive-behavioral therapy does not tell people how to feel. However, most
people seeking therapy do not want to feel they way they do. CBT teaches
the benefits of feeling, at worst, calm when confronted with undesirable
situations. It also emphasizes the fact that we have our undesirable situations
whether we are upset about them or not. If we are upset about our problems,
we have two problems -- the problem, and our upset about it. Most sane
people want to have the fewest number of problems possible.


6. CBT uses the Socratic Method.
Cognitive-behavioral therapists want to gain a very good understanding of
their clients concerns. That's why they often ask questions. They also
encourage their clients to ask questions of themselves, like, "How do I
really know that those people are laughing at me?" "Could they be laughing
about something else?"


7. CBT is structured and directive.
Cognitive-behavioral therapists have a specific agenda for each session.
Specific techniques / concepts are taught during each session. CBT
focuses on helping the client achieve the goals they have set. CBT is
directive in that respect. However, CBT therapists do not tell their clients
what to do -- rather, they teach their clients how to do.


8. CBT is based on an educational model.
CBT is based on the scientifically supported assumption that most emotional
and behavioral reactions are learned. Therefore, the goal of therapy is to
help clients unlearn their unwanted reactions and to learn a new way of
reacting. While CBT therapists do not present themselves as "know-it-alls",
the assumption is that if clients knew what the therapist had to teach them,
the clients would not have the emotional / behavioral problems they are
experiencing.

Therefore, CBT has nothing to do with "just talking". People can "just talk"
with anyone.

The educational emphasis of CBT has an additional benefit -- it leads to
long term results. When people understand how and why they are doing
well, they can continue doing what they are doing to make themselves well.


9. CBT theory and techniques rely on the Inductive Method.
A central aspect of Rational thinking is that it is based on fact, not simply
our assumptions made. Often, we upset ourselves about things when, in
fact, the situation isn't like we thought it was. Had we known that, we would
not have wasted our time upsetting ourselves.

Therefore, the inductive method encourages us to look at our thoughts as
being hypotheses that can be questioned and tested. If we find that our
hypotheses are incorrect (because we have new information), then we can
change our thinking to be in line with how the situation really is.

There are over 25 very common mental mistakes that people make that cause
them to not have the facts straight.


10. Homework is a central feature of CBT.
If when you attempted to learn your multiplication tables you spent only one
hour per week studying them, you might still be wondering what 5 X 5
equals. You very likely spent a great deal of time at home studying your
multiplication tables, maybe with flashcards.

The same is the case with psychotherapy. Goal achievement (if obtained)
could take a very long time if all a person were to think about the techniques
and topics taught for only one hour per week. That's why CBT therapists
assign reading assignments and encourage their clients to practice the
techniques learned.

 
Old 04-19-2004, 02:33 PM   #6
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Re: What is CBT? What is "Burn's Book"

CBT does, of course, assume the patient suffers from thought distortion, which isn't always the case.
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Old 04-20-2004, 09:29 PM   #7
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Re: What is CBT? What is "Burn's Book"

Quote:
Originally Posted by crabbycdn
I see this mentioned here and some have said it has helped them. Could somebody tell me a little more please? Thank you.
Looks like you have got lots of great replies already
CBT is not like other talk therapy. A good CBT therapist does not care much about your past or why you think you feel the way you do etc. A good CBT therapist knows they cannot change what's already happened to you but they can help you change how you deal with what happens in your life from here on out. It's all about using the tools to learn to think more clearly and accurately about things and once you do your depression will miraculously begin to lift before your eyes. My favorite starter book on CBT is "Been There, Done That? Do This! by Sam Obitz and I also like the Burns book. You may also want to check out the mood gym site for further research on CBT. Take care.

Billy
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Old 04-21-2004, 09:57 AM   #8
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Cbt?

Thank you. Lots of helpful information here.

Last edited by crabbycdn; 01-27-2006 at 10:57 PM.

 
Old 04-23-2004, 10:56 AM   #9
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Re: What is CBT? What is "Burn's Book"

Quote:
Originally Posted by crabbycdn
To everyone;

Thank you SO MUCH. You have given me a lot of very helpful information here. The next stop with be the public library and city bookstore to see if I can find the two books mentioned. From the information that has been given here, it sounds like a type of "therapy" that would help me. I know that it is my "wrongful thinking" that causes a lot of my depression. Turning that thinking off is what I have had the trouble with. My husband's response is usually, "Try not to think about it. Put it out of your mind. Just think about something else. Why do you get yourself all twisted up worrying about everything....no wonder you're depressed." What he doesn't seem to understand that I WOULD LOVE to turn the thinking off. I just don't know how. Thanks again for the information.....this should be of help.
You definitely sound like someone who will have success with CBT The Obitz book was written by a former sufferer and he said in the book everyone always told him to stop worrying so much but no one ever told him how to stop worrying and it was not until he learned the tools in CBT that he was able to stop worrying.
Good luck and make sure and use the tools everyday for maximum benefit

Billy
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Old 04-26-2004, 10:18 AM   #10
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Re: What is CBT? What is "Burn's Book"

I find CBT very beneficial when it comes to anxiety, i've used it and found it very helpful. It doesn't work for everyone... it does me and i know it's helped alot of people.

Cognitive behavior therapy is a clinically and research proven breakthrough in mental health care. Hundreds of studies by research psychologists and psychiatrists make it clear why CBT has become the preferred treatment for conditions such as these . . .

Depression and mood swings
Shyness and social anxiety
Panic attacks and phobias
Obsessions and compulsions (OCD and related conditions)
Chronic anxiety or worry
Post-traumatic stress symptoms (PTSD and related conditions)
Eating disorders (anorexia and bulimia) and obesity
Insomnia and other sleep problems
Difficulty establishing or staying in relationships
Problems with marriage or other relationships you're already in
Job, career or school difficulties
Feeling “stressed out”
Insufficient self-esteem accepting or respecting yourself)
Inadequate coping skills, or ill-chosen methods of coping
Passivity, procrastination and “passive aggression”
Substance abuse, co-dependency and “enabling”
Trouble keeping feelings such as anger, sadness, fear, guilt, shame, eagerness, excitement, etc., within bounds
Over-inhibition of feelings or expression
Just what is CBT? How does it work?
Cognitive behavior therapy* combines two very effective kinds of psychotherapy — cognitive therapy and behavior therapy.

Behavior therapy helps you weaken the connections between troublesome situations and your habitual reactions to them. Reactions such as fear, depression or rage, and self-defeating or self-damaging behavior. It also teaches you how to calm your mind and body, so you can feel better, think more clearly, and make better decisions.

Cognitive therapy teaches you how certain thinking patterns are causing your symptoms — by giving you a distorted picture of what's going on in your life, and making you feel anxious, depressed or angry for no good reason, or provoking you into ill-chosen actions.

When combined into CBT, behavior therapy and cognitive therapy provide you with very powerful tools for stopping your symptoms and getting your life on a more satisfying track.
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Old 04-28-2004, 01:19 PM   #11
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billy7772 HB User
Re: What is CBT? What is "Burn's Book"

Quote:
Originally Posted by Tanki
I find CBT very beneficial when it comes to anxiety, i've used it and found it very helpful. It doesn't work for everyone... it does me and i know it's helped alot of people.

Cognitive behavior therapy is a clinically and research proven breakthrough in mental health care. Hundreds of studies by research psychologists and psychiatrists make it clear why CBT has become the preferred treatment for conditions such as these . . .

Depression and mood swings
Shyness and social anxiety
Panic attacks and phobias
Obsessions and compulsions (OCD and related conditions)
Chronic anxiety or worry
Post-traumatic stress symptoms (PTSD and related conditions)
Eating disorders (anorexia and bulimia) and obesity
Insomnia and other sleep problems
Difficulty establishing or staying in relationships
Problems with marriage or other relationships you're already in
Job, career or school difficulties
Feeling “stressed out”
Insufficient self-esteem accepting or respecting yourself)
Inadequate coping skills, or ill-chosen methods of coping
Passivity, procrastination and “passive aggression”
Substance abuse, co-dependency and “enabling”
Trouble keeping feelings such as anger, sadness, fear, guilt, shame, eagerness, excitement, etc., within bounds
Over-inhibition of feelings or expression
Just what is CBT? How does it work?
Cognitive behavior therapy* combines two very effective kinds of psychotherapy — cognitive therapy and behavior therapy.

Behavior therapy helps you weaken the connections between troublesome situations and your habitual reactions to them. Reactions such as fear, depression or rage, and self-defeating or self-damaging behavior. It also teaches you how to calm your mind and body, so you can feel better, think more clearly, and make better decisions.

Cognitive therapy teaches you how certain thinking patterns are causing your symptoms — by giving you a distorted picture of what's going on in your life, and making you feel anxious, depressed or angry for no good reason, or provoking you into ill-chosen actions.

When combined into CBT, behavior therapy and cognitive therapy provide you with very powerful tools for stopping your symptoms and getting your life on a more satisfying track.
EXCELLENT post Tanki
Thanks

Billy
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Old 04-28-2004, 06:31 PM   #12
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Re: What is CBT? What is "Burn's Book"

Your welcome Billy, i'm happy that you find it benefical and useful
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Old 04-29-2004, 11:21 PM   #13
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billy7772 HB User
Re: What is CBT? What is "Burn's Book"

Quote:
Originally Posted by Tanki
Your welcome Billy, i'm happy that you find it benefical and useful
Very much so and I'm sure many others will too

Billy
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