CBT Therapy

Client’s Issue:

Step-by-Step CBT Process:

1. Identifying Distressing Situations
   • Question: Can you tell me more about the times when you find yourself indulging and staying up late? What are the specific situations or triggers that lead to this behavior?
2. Understanding Thoughts, Emotions, and Beliefs
   • Question: What are some of the thoughts that go through your mind when you decide to stay up late or indulge in something you know isn’t good for you?
3. Identifying Negative Thought Patterns
   • Question: Do you ever think things like “I can’t control myself” or “I always fail at sticking to a schedule”? These might be examples of “all-or-nothing thinking” or “should statements.” Let’s explore if any of these cognitive distortions are at play.
4. Cognitive Restructuring
   • Question: What evidence supports the idea that you can’t control yourself? What evidence contradicts it?
   • Question: Are there other explanations for why you stay up late? Maybe you’re feeling stressed or bored, and staying up late is a way to cope?
   • Question: Are you using an “all-or-nothing” approach, thinking that if you can’t be perfectly disciplined, there’s no point in trying?
   • Question: What would you tell a friend who struggles with the same issue? How would you advise them to approach it?
   • Question: What are the potential consequences of continuing this pattern? How might changing this thought pattern help you achieve your goals?
5. Reframing Negative Thoughts
   • Suggestion: Instead of thinking “I can’t control myself,” try reframing it to “I am learning to manage my behavior better, one step at a time.”
   • Suggestion: Instead of “I always fail at sticking to a schedule,” consider “I sometimes struggle with my schedule, but I can make small changes that will help me improve.”

Closing Message: