Mental Health Cognitive Behavioural Therapy
Source: moodgym- Interactive skills for training for depression and anxiety
Warpy (distorted) Thoughts Assessment
Section titled “Warpy (distorted) Thoughts Assessment”Knowing areas of personal vulnerability
Example Description - (%) The need for approval from others 22% The need to be loved 13% The need to succeed 16% The need to be perfect 11% The sense of being able 12% to influence/be responsible for other people’s emotional reactions Happiness is contingent upon external things 13% The sense of feeling deserving 13%
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Types of warpy thinking include: All or none thinking, Overgeneralisation, Mental filter, Disqualifying the positive, Jumping to conclusions, Magnification and Minimisation, Emotional reasoning, Labelling and Personalisation.
Therapy List
Section titled “Therapy List”- Know what you think is what you feel. Be aware and think alternative thoughts.
- Identify warpy/distorted thoughts, dispel them with questions (evidence based thinking, question assumptions)
- Be nice to yourself for a change (view yourself as like you would talk a friend/be your own best friend, do something enjoyable each week). Record your interactions.
- Relaxation, mindfulness (present, counting, observation focus)
Use evidence based thinking
Remember:
Thinking > Feeling > Behaviour
Psychological Strengths and Weakness based on Warpy Thoughts Quiz
Strengths
Section titled “Strengths”- Care/feeling for others
- High success drive and goal orientation
- Perception of external things since they are important to perceived happiness
- Entitlement may boost confidence in certain situations
Weaknesses
Section titled “Weaknesses”- Dependent on approval of others, can cause mood swings. Little personal independence
- When there is failure and no success, I can be hard on myself and never forgive myself and carry that pain.
- Certain external things may be unobtainable (unobtanium) and sadness will come about.
- A sense of deserving can set us up for failure when we don’t receive as expected.
Being nice to yourself
Section titled “Being nice to yourself”See section of Mental Health & MH First Aid - Cognitive Therapy Unwarping Module - Mental Health & MH First Aid - Cognitive Therapy Unwarping Module
Taking time away from duties and enjoying and learning new things with friendly people.
Internal Conservation of praising my teaching skills
Section titled “Internal Conservation of praising my teaching skills”CBT Tuesdays
Me: I’m not a good coach, I can’t keep the children focused.
Good self:
I see you teaching them new skills and they certain have improved given their report cards. Every group will have a couple people what have trouble focusing. Here’s what you are doing great: creating details plans that cater to the class, connecting with each of them, and making things fun when you can.
Me: I feel like I lose control of the class sometimes
Good self:
You said sometimes, but most of the time and most of the class do listen and work on the skills. Remember they might be thinking about other things and you cannot always control that and what is affecting them that particular day. Remember you see progress in them through your report card which is evidence of your good coaching.
Unwarping
Section titled “Unwarping”- Taking the role of the reporter - just the facts
- Increasing positive self-interpretations
- Setting up experiments to test thoughts and interpretations
- Doing “Let’s Experiment”
- Talking yourself out of warped thoughts (being your own coach)
- Doing “Mental Biofeedback”