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#Cognitive Behavior Therapy
espl-22 · 2 years
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"WHITE BEAR PROBLEM" THE IRONIC PROCESS THEORY
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The "WHITE BEAR PROBLEM" describes that situation in which we can't stop thinking about something no matter how hard we try to forget it. In psychology this is also referred to as negative rumination. Harvard psychologist Daniel Wegner did some experiments around the White bear problem.
1. Wegner asked one group of subjects to continuously describe their stream of consciousness out loud while thinking of a white polar bear over a period of five minutes. Each time they succeeded, they were instructed to ring a bell.
2. With a second group, the instructions were the same, but with one key difference: They were instructed NOT TO THINK OF a white polar bear. They couldn’t help themselves, and they rang their bells on an average of more than once each minute.
3. Finally, Wegner asked that second group to repeat the experiment while deliberately thinking of the polar bear. It turns out they rang their bells even more than the first group who had been told to think about the bear right from the start.
Wegner’s takeaway was that trying not to think of a white polar bear ironically made it only more likely that you couldn’t get one out of your mind.
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THE IRONIC PROCESS THEORY- Wegner saw evidence that while one part of the brain is obediently shutting out potential thoughts of a white bear, another part, “helpfully” checks in periodically to make sure you’re being successful, reminding you of the white bear all over again. Wegner wryly named this the “ironic process,” and it’s certainly not an example of our brain at its finest.
BANISHING YOUR WHITE BEAR!!!!
There are a few different methods that have been proposed for the facilitation of getting an obsessive thought out of your head and consequently increase productivity.
1. Re-aim your mental focus and learning pathways on something else that interests you
2. Assign another time to think about the topic.
3. Cut back on multitasking
4. Gain more exposure to the topic
5. Training yourself in meditation and mindfulness
Okay now that we have read so much about this WHITE BEAR, let’s try to forget it!
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babyspacebatclone · 2 years
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Behavioral Principles:
Specific Antecedents result in specific Behaviors in individuals, which have Consequences.
Cognitive Behavioral Therapists: Yes. It is also important to compile internal “antecedents,” including common thoughts and reactions, in order to…
Applied Behavioral Analysts: If I as the analyst can’t witness it, it doesn’t matter.
CBT: …… I’m sorry, what?
ABA: I can’t prove internal stuff exists, therefore it’s not scientific, therefore it’s not important.
CBT: …. Ok no. Even non-verbal individuals have…
ABA: I can’t see it, it doesn’t exist, and doesn’t matter. All I care about are the behaviors.
CBT: Yes, but behaviors can be caused by…
ABA: External stimuli. People react to antecedents, do behaviors, it’s all observable, learn science you heathen.
CBT: ….. Ok. You can’t really be saying you yourself do not have internal antecedents including memories….
ABA: Only what I can see matters. I’m the most important person in the equation.
CBT: ….
ABA: We’re the only righteous and scientific people in Psychology.
CBT: You’re fucking assholes who shouldn’t be allowed within 5 feet of a real human being.
(This is based on the 400 ABA course I took for my Community Psychology Bachelors. Fuck the ABA practitioners that use this philosophy, and yes they exist, my tenured professor of the class was besties with a major advocate of this school of ABA…)
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quietsimp · 2 years
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Don’t you just loveeeeee when hotch is like a father to the BAU team😌
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tiramegtoons · 2 years
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jeriafterdark · 2 years
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General thoughts on 813 so far, aka my musings on ZZH and mindfulness tips
Feel free to skip bc this doesn't contain much new information lol.
On the topic of the recent slanderous article
As of May 25, 2022, ZZH's name is still being smeared, this time from a government news outlet. I won't mention what was in it because it's just more vague slander anyway, and who really needs that?
The author of said article, however, has been shown to be one of CAPA's cronies and has published these highly biased articles before. So does he really represent the government's view of ZZH? I don't really know. But it adds to my assumption that there are many hands in the CN government fighting for dominance/relevance. As much as the CN government likes to emphasize their unity and single-minded party values, I highly doubt it is as unified as we think. As with any government on the face of the earth.
Of course with any outlet continuing to slander ZZH, it comes with a lot of anger. Justified anger. So it was nice to see/hear other people in this fandom expressing their anger at the situation, just to know I'm not alone in cussing it out. The recent twitter space hosted by bluebirdmuppet was a nice thing to listen to :)
2. Helplessness and fan wars
I know a lot of fans have left this fandom because of the extreme toxicity, and the devastating events unfolding from 813 and beyond. And it's fine to leave, as I always emphasize. But I'd like to add a reminder: you're never as helpless as you think. You control your own thoughts, your own reactions to those thoughts, your own reactions to media, and you control the power you give them. Whether to give them the power over you, or to use your precious time and attention for other means. To center yourself again, and then affect change.
As someone who's had to study a lot of cognitive-behavioral therapy, in terms of my own anxiety and intrusive thoughts, it works like this:
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You have a thought - it could be a full sentence, a fragment, or a mental image. Let's say it's "how unfair it is for ZZH right now."
Then a feeling - more importantly, it's not the emotion, like anger. It's your reaction. Your heart racing, blood pounding in your ears, tension in your muscles. It can leave you feeling very tired, fatigued. Especially after thinking about how unfair ZZH has been treated.
Then a behavior - You might avoid social media for the day, or treat yourself to some bubble tea, or quit the fandom altogether. Or it could make you desperate and start to believe in the ZSJ conspiracy.
At every step, if you give yourself five minutes to breathe, you can stop yourself from going down a bad negative feedback loop. I think it's normal actually for most people to have the thought > feel stressed > have a nice bubble tea to relax lol. And that's not bad! Some people might practice avoidance to spare their mental health. But it doesn't solve the problem, imo. Some people use their behavioral step to buy GJ merch, or do retail therapy. And that's good too, within your means of course.
I personally feel very sad if all of ZZH's fans turn toxic, or give into the negative feedback loop and participate in damaging behavior (to him and themselves). And also if when ZZH does come back, and I believe he WILL, that there won't be many fans left to support his comeback. That's what concerns me.
So! Here are just some mindfulness tips. The next time you feel a bit sad about the news or overwhelmed (being someone in the USA, yes the gun violence that has happened in the span of one week is horrific), try these things:
Give yourself five minutes to just breathe and take in how you're feeling. Just note that your heart is pounding, that things feel kind of eh. No need to judge yourself for it. Just feel it and let it pass.
Then ask yourself, what happened? Just the facts. Ex. saw an article with some bad news today.
Then ask, what kind of reaction did you have or are you having? Ex. I feel like my heart is beating faster.
Focus on the present moment and focus on how you're feeling physically.
Decide on a behavior. Ex. I'm going to take a walk, or I'm going to listen to some soothing music.
Come back to the topic at a later time when you've calmed down and just take note of the facts, that's all.
I think with the super fast pace of news nowadays, it's very easy to become overwhelmed with hate and spite and sadness. But I want to emphasize that your ultimate power is yours and yours alone. You can choose how to react and what behavior you want to take. And then another step. And another step. It's okay to feel kind of sad and sullen about it, but it's cool that you have the power to slow yourself down. And then speed yourself up when you're ready.
You gotta believe in your own power, or else who will?
More resources on Cognitive-Behavioral Therapy
Practicing Mindfulness
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scretladyspider · 2 years
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Genuinely don’t know how to get people to understand that CBT when you have undiagnosed ADHD is just being taught to gaslight yourself
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espl-22 · 2 years
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WHAT THE PAST TEACHES US AND HOW IT CONTROLS OUR PRESENT- THE LEARNED HELPLESSNESS EXPERIMENT
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At the University of Pennsylvania, Martin Seligman and his colleagues were studying the process by which an animal or human associates one thing with another.
Their experiment involved training by the ringing of a bell and then the administration of a light shock to a dog. During the course of this social learning experiment something unexpected happened Each dog was placed in a large crate that was divided down the middle with a low fence and the dog could see and jump over the fence easily. The floor on one side of the fence was electrified, but not on the other side of the fence. Seligman placed each dog on the electrified side and administered a light shock. He expected the dog to jump to the non-shocking side of the fence. In an unexpected turn, the dogs simply laid down. The hypothesis was that as the dogs realized, in their own learning pathways, from the first part of the experiment that there was nothing, they could do to avoid the shocks, they gave up in the second part of the experiment. To prove this hypothesis the experimenters brought in a new set of animals and found that dogs with no history in the experiment would jump over the fence.
This condition is called LEARNED HELPLESSNESS. Where a human or animal does not attempt to get out of a negative situation because the past has taught them that they are helpless. Further research has shown that the way people view the potential negative events that happen to them can have an impact on their habit formation as to whether they feel helpless or not. Sometimes, people identify factors to blame for situations of LEARNED HELPLESSNESS. Such factors are called Attributions. Attributions can be made for positive and negative events.
Psychologists classify attributions as a) Internal b) Stable c) Global
Have you experienced anyone blame something for their helpless behaviours?
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Let's look at an example : Imagine that you just failed an important test. There are several things that you could say were the reason for that: 'I'm stupid.' 'I didn't study hard enough.' 'The test was too hard.' Each of those reasons can be seen as a different type of attribution. An attribution is the factor that a person blames for the outcome of a situation. Attributions can be made for both positive and negative events.
There are specific types of attributions that cause learned helplessness called a) internal b) stable c) global.
 Have you experienced anyone blame something for their helplessness?
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idoitanyways · 2 years
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Watching my abandoned folder reach twenty: yoooo look how much I'm writing 😍😍😍
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k12academics · 9 months
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Behavior Therapy Associates (BTA) is a private group practice founded in 1979 by Dr. Steven Gordon. Dr. Michael Selbst serves as the Executive Director. Our group practice combines the skills and talents of licensed psychologists, school psychologists, board certified behavior analysts, and post-doctoral fellows. BTA provides high-quality behavioral and cognitive therapies, consultation, and training using evidence-based approaches within the context of sensitivity and compassion while recognizing the uniqueness of each individual and setting. Our physical location is in New Jersey, and we provide services throughout the state, with clinicians who have the authority to practice interjurisdictional telepsychology (APIT) from the PSYPACT commission, allowing for telepsychology across many states in the U.S.. BTA's comprehensive services include behavioral and cognitive therapies (including CBT, ACT, Mindfulness-Based approaches, Behavior Therapy), evaluations, consultation, training, and presentations at local, state, national, and international conferences. We have extensive experience assessing, treating, and consulting on behalf of individuals with a range of issues and goals, including but not limited to autism spectrum disorders and other developmental delays, feeding and toileting issues, anxiety, depression, OCD, tics, trichotillomania, trauma, grief, ADHD, executive functioning, social skills deficits, anger management, oppositional and defiant behavior, school refusal/avoidance, educational issues, family/relationship issues, adjustment issues, school/college accommodations, evaluation for disability services and guardianship, etc. We also provide psychological coaching/consulting to assist athletes, executives, and others to maximize their performance. Please contact us if you have questions or would like guidance or support: https://behaviortherapyassociates.com/contact/
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parentyourmind · 1 year
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theambitiouswoman · 6 months
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Cognitive Techniques To Change Your Thoughts ✨✨
Cognitive techniques are strategies used in cognitive therapy to help you identify and change negative thoughts and beliefs. These techniques should be practiced regularly so that they become habits.
Cognitive Restructuring: This involves identifying and challenging negative or irrational thoughts and replacing them with more positive or rational beliefs.
Thought Stopping: When you notice a negative thought entering your mind, you can mentally shout "Stop!" This interrupts the thought process and gives you a chance to replace the negative thought with a positive one.
Mindfulness and Meditation: These practices help you become more aware of your thoughts and feelings in the present moment. When you observe your thoughts without judgment, you gain insight into negative patterns and choose to let them go.
Journaling: Writing down your thoughts can help you process and analyze them. With time you can identify patterns and work on changing negative thought cycles.
Positive Affirmations: Repeating positive statements can help counteract negative self talk and reinforce positive beliefs about yourself.
Evidence Collection: When faced with a negative belief, ask yourself, "What evidence do I have that supports or refutes this thought?" This can help you see things in a more balanced way.
Decatastrophizing: If you tend to imagine the worst scenario, ask yourself how likely it is to happen and what other possible outcomes there might be. This can help you view situations more realistically.
Labeling: Instead of saying "I am a failure," label the thought as "a negative thought about my abilities."
Distraction: Engaging in an activity or hobby can divert your attention from negative thoughts and give your mind a break.
Scheduling Worry Time: Instead of ruminating on worries throughout the day, set aside a specific time to process them. This can prevent constant worry and allow you to focus on other tasks.
Challenging Cognitive Distortions: Recognize and challenge cognitive distortions like black-and-white thinking, overgeneralization, and personalization.
Visual Imagery: Visualize a place or situation where you feel calm and happy. This can help shift your focus from negative thoughts.
These are very simple descriptions and examples of cognitive techniques. I listed the ones we can put into practice on our own. There are more in depth methods and practices used by doctors on different fields of study and practice. I can list, as well as add upon the information listed here.
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rawrsatthetree · 4 months
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Tired: Tav that’s good for Astarion cause they play therapist and give him support and space to heal
Wired: Tav that’s good for Astarion cause they’re such a disaster he has to get his shit together cause gods above one of them needs to be a functional adult
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