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Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) involves using problem-solving skills to cope in difficult situations and change negative thinking patterns.

How to do CBT on your own:

1. IDENTIFY:

Identify troubling situation(s).

2. BE AWARE:

Be aware of your thoughts, emotions, and beliefs. Write down how you feel during difficult times.

3. ACKNOWLEDGE:

 Identify negative thinking.

4. BE POSITIVE:

Replace negative thoughts with positive ones.

 

Behavioural Activation

Behavioural activation is a specific aspect of CBT which can be effective in reducing depression. The goal is to engage patients by targeting a change in behaviour to help improve mood. Often individuals with depression lack the motivation to carry out everyday activities and behavioural activation is a technique that can help them become more active. Behavioural activation can be used by itself or with other CBT activities/techniques.

How to start a Thought Record:

Keeping a record of thoughts and feelings in certain situations can help identify negative thought patterns. Having this information can help individuals learn a more positive way of thinking to help improve mood.

  1. Pay attention to what is going through your mind.
  2. Write down troubling thoughts as soon as possible.
  3. Describe how you felt in this thought process (e.g. emotions and body sensations).
  4. Rate the intensity of each emotion experienced from 0 - 100%. Are you feeling excited, angry, sad, etc?
  5. Make a note of where you were located when these thoughts arose with the date and time.
  6. Identify what evidence exists to support your most intense thoughts and emotions.
  7. Identify what evidence exists to challenge your thoughts.
  8. Come to a more balanced way of thinking. Notice any changes in your feelings.

How to use Behavioural Activation:

  • Start by recognizing what events or situations lead you to an unpleasant mood. Use a schedule to track your activities for a week.
  • Rate how each of these activities affect your mood. Do they contribute to a sense of mastery or pleasure?
  • Make small changes to help improve your mood. For example, setting time limits for technology use or improving sleep habits.
  • Gradually increase these activities to become a normal part of your daily routine. Small changes can help make it easier to adapt. Making drastic and sudden changes may be more difficult when changing your behaviour long-term.

It may not be easy to make these behaviour changes and could take a number of attempts to develop a new routine. Seek help from your healthcare team, family or other social support when needed.

References

American Psychological Association. (2017, July). What is Cognitive Behavioral Therapy? American Psychological Association. Retrieved from https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

Michigan Medicine University of Michigan. (n.d.). Behavioral Activation for Depression. https://medicine.umich.edu/sites/default/files/content/downloads/Behavioral-Activation-for-Depression.pdf

Using Thought Records To Track & Challenge Thoughts. Psychology Tools. (2020, November 14). Retrieved from https://www.psychologytools.com/self-help/thought-records/