DOUBLE DUTY ISSUE!

first section
CRASH COURSE: Cognitive Behavioral Therapy

second section
CRASH COURSE: Getting People to Behave

CRASH COURSE:
COGNITIVE BEHAVIORAL THERAPY
by Mary K. Williams

The essential concepts of Cognitive Behavioral Theory (CBT) are as old as philosophy itself.
CBT is a self-help method, psychological theory and therapy method.

Cognitive Behavioral Therapists educate clients about the strategies and skills involved in CBT so that clients can use the techniques on their own.

The following is my list of the most valuable features of CBT

1. Feelings, Thoughts, and Behaviors are interrelated

    Feelings are the result of information being taken in and interpreted by the brain.
    Emotions can be changed if they are uncomfortable.
    Thoughts can be modified to help change feelings.
    Behaviors can also be modified to help change feelings.
 
2.  It's important to monitor and rate your own thoughts, feelings and behaviors.

Common assignments that I might give include:

    Imagine a mood thermometer in your head and think about what the reading is as
    you go through your day

    Give a number for your level of happiness-depression in the morning and evening

    Notice what activities make you feel intellectually stimulated, relaxed, excited, 
    engaged etc.

3.  You can "catch" unhelpful thoughts and reduce their emotional impact with new "corrective thoughts" 

I often prompt clients to imagine that they can see their thoughts passing through their minds, perhaps like the ticker at the bottom of the TV screen on a newscast.  I ask clients to compile a list of the top few negative or unhelpful thoughts.  In therapy, we single out these negative thoughts and experiment with ways to mentally combat them.

Example negative thought:
"I always disappoint people"

Example corrective thoughts
"Actually, I only disappoint people once in a while, and that is a normal part of life."
"If I disappoint someone, I try to make amends."
"Feeling upset with myself won't help me out very much."

4.  You must include healthy, constructive activities that make you feel good in your daily schedule.

Sometimes people do not even have an idea of what they like to do!  Keeping your mind stimulated and your body moving is very important for mental health.
So
        - IF IT'S GOOD FOR YOU AND IT WORKS, DO IT

        - IF IT DOESN'T WORK, DO SOMETHING ELSE

Other related points follow in the next section, so READ ON

CRASH COURSE: GETTING PEOPLE TO BEHAVE
by Mary K. Williams

Behavior modification is another practice that all of us need to learn about and review from time to time.  The focus of the list below is on the magic of
POSITIVE REINFORCEMENT - having something happen when a desired behavior occurs 
The examples are related to parenting, but the information applies to most humans. 

1. Clarify a few basic rules and expectations - be specific

Ex: "Respond with your voice when a parent calls your name"
Ex: "Put dirty clothes in the hamper every day"

2.  Focus on eliminating only ONE undesirable behavior at a time, such as talking back.

Help the person think of more than one behavior that can replace the undesirable one.

3.  MOST IMPORTANT ELEMENT: Positively Reinforce Desired Behaviors

When you see a desired behavior, provide a simple acknowledgement or praise, such as saying "good job," "thanks," "wow!" or giving a nod or pat on the back. This is the positive reinforcement.
 
NO excessive praise — "that's the most incredible thing I've ever seen!"
NO prizes — they will work for praise/acknowledgement alone
NO vague compliments — "you're being good..."
NO loaded comments — "it's great that you are FINALLY cleaning your room"

MAKE SURE TO:
Be specific — "good work on setting the table"

Catch the good behaviors as often as you can

4.  If you give a "no" command, describe alternate behaviors or choices

"No yelling in the car, but you can talk with a normal tone"
"No hitting, but you can go outside and kick the ball"

5.  Discuss the behavior, not the mood, a personality trait or your moral judgment

Ex: "keep up the good work raking the yard"

WRONG: "you are being bad/good"
WRONG: "don't be mad at me"

6.  Stay calm and as neutral as possible during redirection or correction, and use a pleased tone a voice when giving positive reinforcement.

7. Do not get emotionally tied in to the person's response.  Do not escalate conflict by yelling or showing any kind of aggressive or threatening behavior. Present yourself as the authority figure who is in control.
  

Please let me know if you would like more information!

Office news: 
Reminder: The free initial consultation offer will expire at the end of 2007
I will be in town during the holiday season.