CBT Theory Excerpt

Cognitive Behavioral Therapy (CBT) teaches us that our thoughts, feelings, and behaviors are deeply connected. By exploring and adjusting our thinking patterns, we can influence how we feel and act in everyday situations.

1. Automatic Thoughts

These are quick, often unexamined thoughts that pop into our minds in response to events. They’re usually brief and can be positive, neutral, or negative. For example, if you see a low grade on a test, an automatic thought might be, “I’m terrible at this subject.”

• Characteristics: Instantaneous, habitual, and sometimes distorted.
• Impact: Shape our immediate emotional reactions (e.g., disappointment, shame).

2. Core Beliefs

Beneath automatic thoughts lie deeper, stable beliefs about ourselves, others, and the world. Core beliefs often form in childhood and act as filters through which we interpret new experiences.

• Examples of Negative Core Beliefs:
  • “I must be perfect to be loved.”
  • “If I fail, I’m a failure.”
• Examples of Positive Core Beliefs:
  • “I am capable of learning from mistakes.”
  • “I deserve respect and kindness.”

3. How Thoughts Influence Emotions and Behavior

1. Situation: You receive a disappointing grade.
2. Automatic Thought: “I’m not smart enough.”
3. Emotion: You feel discouraged or anxious.
4. Behavior: You avoid studying or give up trying.
5. Core Belief Activation: “I’m a failure.”

This cycle can become self-reinforcing—negative core beliefs trigger harsh automatic thoughts, leading to unwanted emotions and unhelpful behaviors.

4. Why Identifying Core Beliefs Matters

By recognizing and disputing these deep assumptions, you can:

• Reduce negative emotional intensity.
• Build healthier, more balanced thoughts.
• Develop resilience and more effective coping strategies.

In the next activities, you will trace your own automatic thoughts back to hidden core beliefs and practice challenging them with balanced, evidence-based perspectives.

Assumption Disputation Form

1. Describe the Situation

What event triggered your automatic thought?

2. Automatic Thought(s)

What immediate thought(s) went through your mind?

3. Underlying Core Belief

What deeper assumption or belief underlies this thought?

4. Evidence That Supports This Belief

List facts or experiences that seem to confirm this belief (at least two):

5. Evidence That Does Not Support This Belief

List facts or experiences that contradict this belief (at least two):

6. Alternative Balanced Thought

Based on the evidence, write a more balanced or realistic thought:

7. Emotional Intensity

Rate how strongly you felt before disputation (0–100): ______

Rate how strongly you feel after disputation (0–100): ______

8. Reflection

What did you learn from challenging this belief?

Belief Reflection Journal

Use this journal after completing an Assumption Disputation Form. Reflect on your experience challenging a core belief and plan for future use of these skills.

Date:

1. Core Belief You Challenged

Briefly restate the core belief you worked on:

2. Key Insights Gained

What new understanding or perspective did you discover when disputing your belief? List at least two insights:

3. Emotional Shifts

• How strongly did you feel before disputation? (0–100): ______
• How strongly do you feel now? (0–100): ______
• Describe any changes in your emotions and what might have caused them:
  
  
  
  
  
  
  

4. Surprising Evidence

What evidence against your old belief surprised you the most? How does it change how you view yourself?

5. Applying This Strategy

Identify a specific situation in the coming week where you can use the disputation steps. Describe the situation and how you will apply each step:

6. Anticipated Challenges and Coping Plans

What obstacles might make disputing your belief difficult? For each obstacle, write one coping strategy:

• Obstacle 1: ______ → Strategy: ______
• Obstacle 2: ______ → Strategy: ______
  
  
  
  
  
  
  
  

7. Personal Commitment

Write a brief statement committing to practice disputing hidden assumptions in challenging moments:

Guided Disputation Examples

Below are two sample filled-in Assumption Disputation Forms. Use these as guides when supporting students in challenging hidden core beliefs. Each example includes teacher notes to highlight key elements.

Example 1: Low Test Grade

1. Describe the Situation
I received a 65% on my math test even though I studied all night.

2. Automatic Thought(s)
“I’m terrible at math and I’ll never improve.”

3. Underlying Core Belief
“If I’m not perfect, I’m a failure.”

4. Evidence That Supports This Belief

• I’ve gotten low grades on previous math quizzes.
  
• I struggled with homework problems last week.

5. Evidence That Does Not Support This Belief

• I got an 85% on last month’s quiz after extra practice.
  
• My teacher said I show real progress on algebra concepts.

6. Alternative Balanced Thought
“I didn’t do as well as I hoped, but I’ve improved before and can keep getting better with practice.”

7. Emotional Intensity

• Before disputation: 90/100 (very discouraged)
• After disputation: 45/100 (encouraged but realistic)

8. Reflection
Challenging the belief helped me see past one bad test and remember times I succeeded. I feel more motivated to study differently rather than give up.

Teacher Notes:

• Student identifies both supportive and contradictory evidence (✓).
• Alternative thought reframes perfection as a process.
• Emotional shift demonstrates impact of disputation.

Example 2: Social Interaction

1. Describe the Situation
I said hello to a classmate in the hallway and they didn’t respond.

2. Automatic Thought(s)
“They must think I’m annoying or don’t like me.”

3. Underlying Core Belief
“I’m unlikable and people reject me.”

4. Evidence That Supports This Belief

• A friend stopped texting me last month without explanation.
  
• I’ve felt left out during group projects before.

5. Evidence That Does Not Support This Belief

• Other classmates wave or smile when I walk by.
  
• My best friend told me I’m easy to talk to and supportive.

6. Alternative Balanced Thought
“They might have been distracted or didn’t see me—but when people do connect with me, it’s positive.”

7. Emotional Intensity

• Before disputation: 75/100 (hurt and anxious)
• After disputation: 30/100 (more secure)

8. Reflection
I realized one moment doesn’t define me. Remembering positive interactions helps me feel accepted.

Teacher Notes:

• Contradictory evidence includes peer feedback (strong).
• Alternative thought removes personalization of the event.
• Emotional rating drop shows effective cognitive shift.

How to Use These Examples

• Refer to the evidence sections to ensure students list at least two items each.
• Model the phrasing of balanced thoughts that acknowledge reality while reducing extremes.
• Emphasize tracking emotional intensity before and after to measure progress.
• Encourage students to write reflections that connect insights to future strategies.