Cognitive-Behavioral Psychotherapy (CBT)
- Please share your current knowledge about the course content, what you hope to learn in this course, and how you plan to apply what you learn to your own personal and professional life.
In my knowledge, cognitive behavioral therapy is a type of psychotherapy treatment that helps clients learn how to identify and change cognitive distortions that result in destructive and disturbing thought processes. These cognitive distortions cause abnormal behavior and emotions in the patient. Its main focus is to change automatic negative thoughts that worsen difficulties in emotion, anxiety, and depression. The disturbing thoughts cause negative moods. By use of this mode of psychotherapy, the patient and physician can identify, challenge, and replace them with more realistic and objective thoughts. It employs different strategies such as relaxation techniques, role-playing, and journaling.
2. Share an example from your own life that illustrates the application of Cost-Benefit Analysis of a thought.
In my experience, I have applied the cost-benefit analysis to a thought in different situations. Recently, I was overwhelmed by feelings of extreme sadness and heartbreak because of a failed relationship. Being alone made me believe nobody cared about me. I was unable to address small issues that came up such as paying rent before its due or canceling attending events that I felt were detrimental to my health because they seemed unconformable. These issues started piling up until I became resentful and withdrawn. I deeply thought of moving to another town to cope with issues. I analyzed the thought but concluded that it was not worthy because I was going to carry my baggage to a new place and possible relationships. Therefore, I changed my thinking and decided to stay and consult a therapist.
3. Share an example from your own life that illustrates the use of Mindful Distraction.
There was a time I was preoccupied with thoughts of the imminent end of life and not achieving my purpose on earth. I could not rid these thoughts from my mind easily every time I tried. I realized that the more I tried to stop thinking about it the more it would occupy my mind. From the internet, I found out relaxation techniques such as yoga and working out. I devised a work-out routine to cover all the time that am idle. Since I began exercising the intrusive thoughts of death have reduced. I realized that the most important thing is to ignore and do nothing.
4. Share an example from your own life that illustrates the technique of Becoming a Grain of Sand.
Recently, I was very worried about my colleagues to think of me. It was like the whole world was focused on me. I felt like every comment from my boss was directed to me, like I had done something wrong. However, my therapist reassured me that am just one person among 7 billion people in the world. Therefore, each time I feel like am being targeted I remind myself that am a grain of sand and each looks the same. The wind blows the sand and waves come and go and everyone else is also a grain of sand.
5. Share an example from your own life that illustrates the use of Radical Acceptance.
There was a time when I had emotions of sadness and grief from the loss of a long-time friend. The denial that he had left persisted for a few days and I was acting cheerful and happy with everyone around me till they felt concerned. After talking and sharing with friends and family, I began coping effectively by accepting reality. I admitted to myself that what was feeling and going through was grief and cried out my emotions.
6. Share an example from your own life that illustrates the use of mindfulness rather than judging.
Many times in my life I have found myself being mindful rather than judgmental. When my long-time friend passed on, I stood back in a nonjudgmental way without trying to control the situation. I recognized the emotions of sadness as the current moment, accepted it as part of the circumstance. I gave up struggling against it and judging myself for feeling weak and emotional.
7. Share an example from your own life that illustrates challenging self-criticism.
I while back, I was worried I was not good enough for a certain job I had applied to. I felt like a loser because all the other applicants had come from prestigious schools and presented themselves way better in the interview. I felt like the interviewers were not impressed by me after the interview and this made me feel constantly like a failure. I was hopeless and anxious but everything else in my life was going on well. Therefore, I started evaluating all my past successes that have me reach where I was and realized I was being too self-critical.
- You were asked to share what you hope to learn in this course and how you plan to apply what you learn to your own personal and professional life. Now that you’ve completed the course, has anything changed? What might you add?
The application of cognitive-behavioral therapy has many uses in people’s lives. I have learned that many aspects of CBT are applicable even in everyday experiences. I feel confident in using the different aspects I have learned in my personal and professional life in understanding the influences of thought processes on abnormal behaviors. Therefore, I have nothing to add at this point.