Cognitive Behavioral Therapy: Core Beliefs

Explore the ins and outs of Cognitive Behavioral Therapy (CBT) and how it can be used to change your thoughts, emotions, and behaviors. This program uses elements of a mock therapy session to demonstrate how CBT can bring you closer to the truth and a healthier way of thinking, inspired by the work of Dr. Judy and Kyle Kittleson.

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Program Modules

🧠

Understanding Core Beliefs

Introduction to core beliefs, cognitive distortions, and their impact on thoughts, emotions, and behaviors. Based on the laddering technique used by Dr. Judy.

Identifying Automatic Thoughts

Daily

Learn to recognize and identify negative automatic thoughts, specifically focusing on cognitive distortions like catastrophizing and overgeneralization.

“Automatic thoughts are like the tip of the iceberg.”

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Conditional Rules and Assumptions

Daily

Explore conditional rules and assumptions stemming from core beliefs. Identify "if...then" statements that govern behavior.

“If this was true, that was devastating.”

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🧪

Behavioral Experiments

Challenge your core beliefs and conditional assumptions through carefully designed behavioral experiments, inspired by the mock therapy session.

Designing Your Experiment

Weekly

Create an individualized behavioral experiment to test the validity of your conditional assumptions. Focus on small, manageable experiments.

“Well I'm sure he'll be fine with giving me the advice but maybe in his mind he'll be like whoa Kyle's being selfish today like didn't even ask about how I am.”

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Conducting and Evaluating

Weekly

Perform your behavioral experiment, record your observations, and evaluate whether the results support or refute your conditional assumption. Focus on gathering evidence, not proving or disproving.

“Am I really unlovable yeah or is it that I just have to find the right people to like yeah yeah yeah.”

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What You'll Accomplish

  • Understand the core principles of CBT and cognitive distortions.
  • Identify and challenge negative automatic thoughts using the laddering technique.
  • Uncover underlying core beliefs and conditional assumptions.
  • Design and implement behavioral experiments to test conditional assumptions.
  • Evaluate the results of behavioral experiments and adjust core beliefs accordingly.
  • Apply principles of cognitive restructuring.