By

Dan Jones ©2017

SUSSEX HYPNOTHERAPY CENTRE





CBT Efficacy compared to other therapies

A 2010 meta-analysis comparing CBT to other therapies found CBT outperformed
psychodynamic therapy, but didn’t outperform interpersonal or supportive therapies
(https://www.ncbi.nlm.nih.gov/pubmed/20547435)

CBT is best suited to the treatment of depression and anxiety, but can be helpful in the
treatment of a wide range of other conditions (https://psychcentral.com/lib/in-depth-
cognitive-behavioral-therapy/)


Recommended Reading

An Introduction to Cognitive Behaviour Therapy: Skills and Applications by Helen
Kennerley, Joan Kirk, David Westbrook

Cognitive Behaviour Therapy (100 Key Points) by Windy Dryden, Michael Neenan

Cognitive Behaviour Therapy: Foundations For Practice by Frank Wills, Diana Sanders

©2017 Dan Jones: Sussex Hypnotherapy Centre

Pedesky & Mooney Generic CBT Model

©2017 Dan Jones: Sussex Hypnotherapy Centre

CBT Triangle

Thoughts

Behaviours Feelings

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Three Column Thought Record


Event(s) (what happened?) Thoughts (what did you think?) Feeling(s) (what did you feel,
emotionally & physically?)

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Initial Thoughts Thought Record


Event(s) (what happened?) Initial Thought (what did you Fact or Negative Perspective
think?)

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Alternative Perspective Thought Record


Event (what happened?) Negative Thought (what did you How Else Can I Look At This?
think?)

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Mood First Thought Record


Feelings Situation Automatic Thought(s)

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Five Column Thought Record

Event

Negative Thought(s) Negative Feeling(s)

Perspective(s)
Alternative

How Do I Feel Now?

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Event Negative Negative What Evidence What Other What Evidence How Much Do
Thoughts & Feelings & How Do You Have To Perspective You Do You Have To You Still Believe
Belief Strength Badly You Support This Can Take On Support This Your Initial
(%) Feel/Felt (%) Thought? This? Alternative Thoughts? (%)
Perspective? How Do You
Feel Now? (%)

©2017 Dan Jones: Sussex Hypnotherapy Centre

Seven Column Thought Record

 What Are You Going What Do You Think What Actually What Have You How Can You Build On
To Do? Will Happen? How Do Happened? Learned From This? This?
You Think You Will
Feel? (%)

Behavioural Experiment Thought Record

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Balanced Alternative Perspective Thought Record

Negative Thought Balanced Alternative Perspective

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Real Or Worry Thought Record

Possibility ‘A’: It Is Real Possibility ‘B’: It Is A Worry

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Beliefs Chart


Belief Assumption Life Rule

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Alternative Beliefs Record

Old Beliefs New Balanced Alternative Beliefs

©2017 Dan Jones: Sussex Hypnotherapy Centre

Worry Map

Event

Thoughts

What These Thoughts Mean

Physical Sensations

Feelings

Resulting Behaviour

©2017 Dan Jones: Sussex Hypnotherapy Centre

Downward Arrow Technique

Question: _______________________________________________________

Initial Thought

Answer To
Question One

Answer To
Question Two

Answer To
Question Three

Answer To
Question Four

Final Answer

©2017 Dan Jones: Sussex Hypnotherapy Centre

 Cost Benefit Analysis Record

Advantages Disadvantages

©2017 Dan Jones: Sussex Hypnotherapy Centre

Positive Data Log

Negative Unhelpful Alternative More Evidence Which Re-rate How Much
Belief, How Strongly Helpful Belief, How Supports Your New, You Believe Your
(%) You Believe This Strongly (%) You Helpful Belief And Old Belief And How
Belief Believe This Belief Weakens Your Old, Much You Believe
Unhelpful Belief Your New Belief (%)

©2017 Dan Jones: Sussex Hypnotherapy Centre

AWARE Technique

A • Accept The Anxiety

W • Watch The Anxiety

A • Act Naturally

R • Repeat The Steps

E • Expect The Best

©2017 Dan Jones: Sussex Hypnotherapy Centre

One Day Activity Monitoring Grid

Day:
Time Activity Symptom Enjoyment Sense of
Intensity Rating (%) Achievement (%)
(%)
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0800

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©2017 Dan Jones: Sussex Hypnotherapy Centre