CBT By Rob Thomson
235 FOLLOWERS
Notes from the CBT books I study to support my work as a psychotherapist. I have worked for over 7 years as a psychotherapist for adults: with the NHS in 3 trusts, the Rock Clinic, KCA CRI Equinox and privately. Follow this blog for more information on CBT.
CBT By Rob Thomson
3M ago
Procrastination
Contents
Reasons to procrastinate. 1
To avoid failure. 2
To avoid success. 2
To avoid the imperfect. 2
To avoid losing your identity. 2
To avoid losing control 2
To avoid feeling lonely \abandoned. 2
To avoid doing demeaning tasks. 2
To avoid distress. 2
What maintains procrastination. 2
What gets in the way of tackling procrastination. 3
Your identity. 4
How procrastination can be helpful 5
Steps to Change. 5
Preparing to change. 5
Understanding. 5
Motivating. 5
Troubleshooting. 5
Changing procrastination. 5
Approach. 5
Plan Preparation. 6
Plan Implementation. 6
Feedback\Learn ..read more
CBT By Rob Thomson
5M ago
How to change thoughts
I have a thought, for instance “I'm a loser” and I want to change it, as it causes me distress through my emotional and behavioural response to it.
Arguing with the thought wont always be successful as you might hold the belief not due to evidence but rather its function. In other words I want to punish myself so that I seek to motivate myself by trying to overcome it.
Likewise there can be so many pieces of evidence for and against you wont ever resolve this, by argument. Arguing with a belief can also be self defeating as it highlights the si ..read more
CBT By Rob Thomson
7M ago
Working with distressing worry
Introduction
You might have a worry that you know isn’t helpful.
With this worry, there can be a tendency to use your fight or flight systems as if they were an external threat.
As you fight with worry, you might argue with it, tell yourself not to worry, or give yourself evidence why you don’t need to worry and the worry continues.
As you go into flight mode with worry, you might try to distract yourself, or numb yourself somehow with food or drink or drugs.
Whilst sometimes these strategies can be useful, oftentimes the worry doesn’t go awa ..read more
CBT By Rob Thomson
7M ago
Working with distressing thoughts and feelings
Introduction
You might have distressing thoughts, unwanted thoughts or feelings. Thoughts that if someone else said that to you, you wouldn’t like, critical ones maybe. There might be unpleasant emotions around, anxiety about what could happen, or low mood about what has happened.
With both of these thoughts or feelings, there can be a tendency to use our fight or flight systems as if they were an external threat.
As we fight with thoughts, we might argue with them, tell ourselves to pull our socks up.
As we go into fligh ..read more
CBT By Rob Thomson
3y ago
Perfectionism
Perfectionism
Definition
Defined as setting high standards which are pursued despite any problems created
whilst following them plus having self worth being dependent with achievement of these standards.
Symptoms
Procrastination
· doing things at the last moment means there a good reason why its not perfect
·   ..read more
CBT By Rob Thomson
3y ago
Overcoming Depression One step at a time
Part 1 Understanding Depression Introduction
Read a chapter a week and do the exercises, this will take 8 weeks.
25% of people will experience depression in their lifetime and depression has trebled since WW2.
Maybe this is because of a depressogenic society we rely more on technology less on each other and have become alienated and isolated, button pushers. At work we are human resources, to be played like a game of chess, and we live in nuclear families divorced from our extended families.
End jobs, relationships, losing loved ones, moving house ..read more
CBT By Rob Thomson
3y ago
Contents
Introduction 1
Chapter 1 Recovering from unwanted intrusive thoughts 1
Thoiughts that get stuck 3
Chapter 2 Varieties of intrusive thoughts 4
Chapter 3 What thoughts mean: Myths and facts 5
Chapter 4 Unwanted intrusive thoughts Q and A 6
Chapter 5 How the brain creates unwanted intrusive thoughts 7
Chapter 6 Why nothing has worked 9
Ineffective strategies 10
Reassurance, suppression, rational argument, prayer &nbs ..read more
CBT By Rob Thomson
3y ago
Metacognitive Therapy for Anxiety and Depression Adrian Wells
Contents
Chapter 1 Theory and Nature of Metacognitive Therapy. 1
Chapter 3 Foundation Metacognitive therapy skills. 4
Chapter 4 Attention training techniques. 5
Chapter 5 Detached Mindfulness technique. 8
Chapter 1 Theory and Nature of Metacognitive Therapy
Its not that we have unpleasant\unhelpful thoughts but its how we react to them
“I’m a failure” do I ruminate, ignore it, go and read a book on self improvement? Then what’s the effect of my reaction
Then you might ask what the purpose and effects of yo ..read more
CBT By Rob Thomson
4y ago
Contents Frame 1 Client Empathy 1 Cognitive 1 Behavioural 2 Emotions 2 Symptoms 2 Client preparation 2 Client Assessment 2 Current symptoms 2 Client Psychoeducation 3 Accident Memory 3 Client formulation 4 Treatment 4 Stage 1: Preparation 4 Stage 2: increase the safe base, secure haven and soothing system 4 Stage 3 Reliving 4 Stage 4 Rebuilding 5 Frame Client presents having had a RTA and presents some weeks\months later for 12 sessions of CBT Client Empathy The client has had something very frightening happening to them, they thought the ..read more
CBT By Rob Thomson
4y ago
Avoidance
Q: Suppose we heard a big dragon coming into our room, I suppose like me you would leave.
Q: Next week if I invited you to our session what would happen?
Possible answer
Thoughts: there could be dragons
Emotions: Anxiety
Behaviour: Avoid
Q: If you avoided what would happen?
My belief there could be dragons is still true.
My belief that this anxiety is awful and I can’t manage it is still true
My knowledge of how to live in a world where there can be dragons wouldn’t increase.
My world gets smaller
Q: If you came what would you find out?
Opposite of avoid ..read more