COGNITIVE BEHAVIORAL THERAPY CBT WHAT IS CBT It

COGNITIVE BEHAVIORAL THERAPY (CBT)

WHAT IS CBT? It focusses on: thoughts, beliefs and attitudes feelings and behaviour

HOW DO YOU FEEL WHEN BAD THINGS HAPPEN TO YOU?

PERSON SITUATION A Break up B Break up C Break up EMOTION

DOES THE SITUATION AFFECTING OUR EMOTION? SITUATION EMOTION

EMOTION SITUATION THOUGHT BEHAVIOR

PERSON A SITUATION THOUGHT EMOTION Break up ? ? B Break up ? ? C Break up ? ?

HOW DOES NEGATIVE THINKING START?

HOW DOES CBT WORK? identify and challenge: negative thinking patterns and behavior

CHANGE DISTORTED THINKING Goal: Replacing unhelpful or distorted thinking with more helpful and realistic thinking

TYPES OF DISTORTED THINKING • All or Nothing (Black & White) Thinking “I need to get rid of all this extra weight, it’s no use losing just some” “What’s the use of taking the stairs, I need to exercise and get sweaty for at least 1 hour for it to count”

• Dwelling on the Negatives “This is too much for me, forget it” “I didn’t lose weight this week, it’s not fair”

• Overly Positive Fortune Telling “It’s okay if I eat cake today, I’ll make up for it tomorrow” “I’ll take another bite and then I’ll stop”

• Negative Forecasting “I will fail, I always fail at dieting” “I’ll never be able to resist chocolate, it’s my ultimate weakness”

• Random Rules “I can’t leave food on plate, I need to finish them up” “Weekends don’t count”

• Emotional Reasoning “I’m so angry, I need Ice cream to cool me down” “I feel so stressed out, I need chocolate” “I feel lonely, I want some candies”

• Mind Reading “My aunty won’t like me if I refuse to take her offer, and my family will think it is disrespectful if I just sit and talk in family gathering”

• Self-Deluded Thinking “I cheated this morning, so I might as well keep cheating for the rest of the day. ” “I’m at the point where I don’t care about my weight, so I will eat whatever I want”

• Justifications “ I can eat this because it’s my birthday” “It’s okay to eat this because it was free”

• Exaggerated or Catastrophic Thinking “I can’t stand being hungry, I have to eat often or else my ulcer symptoms will get worse”

• Should Statements “I should be able to control my food intake” “My family should understand my weight problem and should not push food on me”

• The Reward Fallacy “I got a great score for the exam, I deserve an ice cream for treat” “I have lost 10 Kg, I deserve to pamper myself with my favorite food: Indomie rebus”

• Wishful Thinking “I wish I wasn’t fat” “I wish I could just wake up thin”

STEPS TO CHANGE DISTORTED THINKING • What happen? • What do you feel? • What do you think? • Is it a distorted thinking? • What is another way of looking at this?

TIPS - Try a cost and benefit exercise COST OF MY THINKING o I will add extra calories o I will feel guilty for cheating o I will be angry at myself when I step on the scale ? /10 BENEFIT OF MY THINKING o I will eat yummy food o It will make me happy o I will not feel bad for refusing to eat ? /10 - What will you do if your friend having the same problem as you?

Anindita Citra, M. Psi, Psikolog Kebayoran Baru : Tuesday and Thursday (10. 00 - 17. 00) Saturday (10. 00 – 15. 00) Kelapa Gading : Wednesday and Friday (10. 00 – 17. 00) www. lighthouse-Indonesia. com citra@lighthouse-Indonesia. com

Q&A • Anissa: if we choose CBT for addressing obesity case, how we measure the success of using this kind of therapy? How to maintain the success of therapy? • We have the journal that state the level of child BMI, and also parents anamnesis of the child behavior.

• Ruth: is there a clinical reasoning behind emotional thinking? E. g. : chocolate can boost our secretion of dopamine / serotonin that makes us happy • For CBT, we have to consider what’s the best way to choose between being happy because of chocolate, or keeping on chasing the diet target (what’s more beneficial of ourselves). It’s always gone back to the situation of our preference and way of thinking.