Cognitive Psychotherapy
Initiated by Albert Ellis (Rational Emotive Behavior Therapy) and Aaron T. Beck (Cognitive Therapy), it is based on the principle that our emotions and behaviors are influenced by how we interpret situations, not by the situations themselves.
“How people feel is associated with how they interpret and think about a situation. The situation itself doesn't directly determine how they feel; their emotional response is mediated by their perception of the situation.”
— Beck, J., 1995
In cognitive psychotherapy we work by identifying irrational ideas and distorted thoughts in order to modify them, thus balancing our emotional responses.
Albert Ellis's vision: Irrational Ideas
Ellis identified ideas we hold that cause us suffering. The task is to find a rational alternative for each one.
Idea 1:
"I need to be loved and approved of by everyone." (Alternative: It's impossible to please everyone; rejection isn't a terrible thing.)
Idea 2:
"I must be completely competent in everything." (Alternative: We are human and fallible; making mistakes is part of the process.)
Idea 3:
"Evil people must be punished." (Alternative: Mistakes often stem from ignorance or pain; hold accountable without condemning.)
Idea 4:
"It's catastrophic when things don't go my way." (Alternative: Accept the unchangeable and understand that things can be negative, but not catastrophic.)
Idea 5:
"I have no control over my misfortune; it is caused by external factors." (Alternative: We have the power to change our destructive thoughts.)
Idea 6:
"I must constantly worry about what is dangerous." (Alternative: Excessive worry does not prevent harm and increases suffering.)
Idea 7:
"It's easier to avoid difficulties than to face them." (Alternative: Avoidance only makes problems worse.)
Idea 8:
"I need to depend on someone stronger." (Alternative: Encourage independence and self-confidence.)
Idea 9:
"My past completely determines my present." (Alternative: The present can be transformed to build a different future.)
Idea 10:
"I should be extremely concerned about other people's problems." (Alternative: Accept the limits of our influence on other people's pain.)
Idea 11:
"There must be a perfect solution." (Alternative: Look for good-enough solutions in a world full of nuances.)
Aaron T. Beck's view: Cognitive Distortions
Beck defined automatic patterns that alter reality:
Dichotomous thinking:
"All or nothing"
Catastrophizing:
Always imagine the worst-case scenario.
To dismiss the positive:
Minimizar o ignorar lo bueno.
Inferencia arbitraria:
Drawing conclusions without evidence.
Emotional reasoning:
Believing something is true just because it feels that way.
Labeling:
Defining oneself with rigid labels ("I'm useless").
“You should”:
Strict requirements on how to act.
Mental filter:
Focusing only on the negative.
Overgeneralization:
General conclusions from an isolated event.
Personalization:
Attributing external events without basis.
Towards a more balanced mind
Cognitive psychotherapy does not seek to impose an “artificially positive” way of thinking, but rather to develop a more rational, flexible, and adaptive way of thinking. By questioning our “shoulds” and making our interpretations more flexible, a mind that once judged and suffered can gradually transform into a mind that understands, regulates, and heals.