Understanding the 3 Levels of Cognition in CBT: A Beginner’s Guide
Cognitive Behavioral Therapy (CBT) is a type of talk therapy that helps people identify and change negative thought patterns and behaviors. CBT is one of the most widely used forms of therapy, and it has been proven effective for treating a wide range of mental health issues, including depression, anxiety, and post-traumatic stress disorder.
In order to effectively use CBT, it is important to understand the three levels of cognition involved in the therapy. These three levels of cognition are automatic thoughts, intermediate beliefs, and core beliefs.
Automatic Thoughts
Automatic thoughts are the immediate thoughts that pop into your head in response to a particular situation or event. These thoughts are often negative and automatic, and they can contribute to feelings of anxiety, depression, and other mental health issues.
For example, if you are afraid of spiders, you might have an automatic thought like “I’m going to die if I see a spider.” This thought is automatic and may not be based in reality, but it can contribute to feelings of panic and anxiety.
Intermediate Beliefs
Intermediate beliefs are the underlying beliefs that contribute to automatic thoughts. These beliefs are often formed in childhood and can be deeply ingrained in a person’s thinking.
For example, if you were raised in a household where spiders were considered dangerous, you might have an intermediate belief that spiders are dangerous and should be avoided at all costs. This belief can contribute to automatic thoughts like “I’m going to die if I see a spider.”
Core Beliefs
Core beliefs are the most deeply ingrained beliefs that a person holds about themselves, the world, and other people. These beliefs are often formed in childhood and can be extremely difficult to change.
For example, if you were raised in a household where you were constantly criticized and told that you were not good enough, you might have a core belief that you are not good enough. This belief can contribute to automatic thoughts like “I’m a failure” or “I’m not good enough.”
How CBT Works
CBT works by identifying automatic thoughts, intermediate beliefs, and core beliefs and challenging them through cognitive restructuring. Cognitive restructuring involves examining thoughts and beliefs and replacing them with more positive and realistic ones.
For example, if you have an automatic thought like “I’m going to die if I see a spider,” a therapist might help you examine that thought and replace it with a more realistic one, like “While spiders can be scary, they are not dangerous and I can learn to manage my fear.”
Conclusion
Understanding the three levels of cognition involved in CBT is a crucial component of successful therapy. By identifying automatic thoughts, intermediate beliefs, and core beliefs, you can begin to challenge negative thought patterns and replace them with more positive and realistic ones. With the help of a skilled therapist, anyone can learn to harness the power of CBT and improve their mental health and well-being.
