Cognitive Behavioral Therapy Assignment Due
A perk of working in a helping profession is that we often pick up tools and tips that we can also use ourselves. Using the techniques that we give others for better mental wellness also builds trust and credibility, while role modeling for our client how the techniques can work. In this assignment, we will apply cognitive-behavioral strategies to ourselves and to one other person, and reflect upon these experiences.
As you begin your study of CBT in this class, pay attention to your thoughts and how they affect your feelings and behaviors. While we have many times when we use realistic and healthy thinking, automatic negative thoughts happen to everybody. Choose a time when your immediate automatic thoughts do not reflect reality and self-compassion. This requires vulnerability and self-awareness.
First, describe the situation and its accompanying thoughts and feelings using the second page of this worksheet (the first page is an example): com/worksheets/cognitive-model-example-practice.pdf”>https://www.therapistaid.com/worksheets/cognitive-model-example-practice.pdf
Then, use this handout to identify what kind of automatic thoughts are occurring: https://www.anxietycanada.com/sites/default/files/ThinkingTraps.pdf We use different terms interchangeably to identify automatic thoughts that do not serve us – cognitive distortions, errors in thinking, thinking traps, negative thoughts. They all mean the same thing – the mean voices in our heads. We’ve all got them!
Ask yourself these questions to challenge errors in thinking: https://www.anxietycanada.com/sites/default/files/Challenging_Negative_Thinking.pdf You may also want to put the thought on trial: com/worksheets/putting-thoughts-on-trial.pdf”>https://www.therapistaid.com/worksheets/putting-thoughts-on-trial.pdf
Evaluate if there is any truth to the negative thought. Even when there’s truth in it, you can replace it with a thought that is more helpful and balanced.
Finally, come up with a thought to replace the automatic thought. This is your ladder out of the thinking trap you’ve fallen into! Some ways to think realistically:
- Use a coping statement: I don’t like public speaking, but I can take some deep breaths and get it done, like I have in the past.
- Use a positive self-statement: I can do it!
- Balance out the thought so that it is true and realistic. I will probably be really nervous and my classmates might notice, but I know that I can get through this presentation because I have done presentations before.
After you have completed these worksheets, find someone else to complete them, too. Ideally, use this with a client from your field placement. If this isn’t possible, ask a friend, family member, or classmate (not from this class). Explain that this is a technique from a class you are taking. You may choose to use self-disclosure in describing how you have used this technique – you are in charge of determining how much is appropriate to share about your personal experiences. You may complete the worksheets with your client, or you may explain the process and ask the client to complete them as homework. If you decide to use this with a child, you may use a more child-friendly CBT worksheet here: com/worksheets/cbt-for-kids.pdf”>https://www.therapistaid.com/worksheets/cbt-for-kids.pdf After your client or volunteer completes the worksheets, ask about the experience. How do they feel about their new replacement thought? Would they use this process in the future? The hope is that after practicing this technique, it becomes automatic. We still have negative automatic thoughts, but we can catch them quickly and replace them with realistic thinking with little effort.
Write a short reflection paper about this process. This assignment is graded on the following rubric:
Completed worksheets:
- Cognitive Model for you and other person
- Challenging worksheet – either the Challenge Negative Thoughts questions or Put Your Thoughts on Trial for you and the other person
Self-reflection:
- How did you choose the automatic thought you challenged?
- What kind of thinking trap was it?
- How often does the automatic thought, or type of thinking trap, affect you?
- How difficult was it to challenge the automatic thought?
- How will you use the exercise of identifying, challenging, and replacing negative thoughts?
Reflection on using this with someone else:
- How did it feel to explain this technique?
- Did it help this person to use this technique?
- Would you use these worksheets again in your work with clients?
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