Dr. Levy's CBT Blog
Insights on Well-Being, Contentment, and Cognitive Behavioral Therapy
Often times, thoughts that are largely accurate or even innocuous at the surface level can lead to intense sadness, anxiety or anger. For example, telling myself that “this meat tastes bad” or “I fumbled that word” or “she is not paying attention” can quickly result in a drastic mood change. In CBT, the downward arrow technique is a way of working through these automatic thoughts to find the irrational beliefs at the base of them that are triggering the strong emotions. These beliefs may not be immediately obvious to us, so we need to ask the same questions repeatedly until we get to the bottom of it: “what does that mean about me?” and “why is it upsetting to me?”. When we get to the end of the chain, we will find a deep-seated – and mostly unhelpful – belief that explains where these intense feelings are coming from. That is called a “core belief” or “schema” and commonly builds on themes of incompetence or failure, abandonment or unlovability, and helplessness. Once these schemas are identified, we can challenge them using CBT techniques similar to the ones applied to automatic negative thoughts. Examples of Downward Arrow technique: 1) This meat tastes bad And if that were true, what would that mean about you? Why is it upsetting to you? --> I am a terrible cook And if that were true, what would that mean about you? Why is it upsetting to you? --> I am a bad mother And if that were true, what would that mean about you? Why is it upsetting to you? --> I am a complete failure 2) I fumbled that word And if that were true, what would that mean about you? Why is it upsetting to you? --> I didn’t do everything perfectly And if that were true, what would that mean about you? Why is it upsetting to you? --> People will be disappointed in me And if that were true, what would that mean about you? Why is it upsetting to you? --> I will be alone forever And if that were true, what would that mean about you? Why is it upsetting to you? --> I am unlovable 3) She is not paying attention And if that were true, what would that mean about you? Why is it upsetting to you? --> She doesn’t care about me And if that were true, what would that mean about you? Why is it upsetting to you? --> Nothing I do can make things better And if that were true, what would that mean about you? Why is it upsetting to you? --> I am helpless With good CBT techniques, you can identify your schemas and change them over time.
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AuthorDr. Daniele Levy is a licensed psychologist offering CBT in-person and via Teletherapy in Menlo Park, CA. Her background uniquely combines leading edge training in behavioral sciences with deep expertise coaching and mentoring working professionals in dynamic organizations. Categories
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California License PSY 27448
Copyright © 2014 Daniele V. Levy, PhD Bay Area Cognitive Behavioral Therapy (CBT) Office: 830 Menlo Ave, Suite 200, Menlo Park CA Mailing: 405 El Camino Real #256, Menlo Park CA www.cbttherapy.com |