Cognitive Behavioral Therapy Quotes

“Happiness is not dependent on the good or bad opinion of others, but instead upon your actions.   It”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“Catastrophizing. Predicting extremely negative future outcomes, such as “If I don’t do well on this paper, I will flunk out of college and never have a good job.”
  All-or-nothing. Viewing things as all-good or all-bad, black or white, as in “If my new colleagues don’t like me, they must hate me.” Personalization. Thinking that negative actions or words of others are related to you, or assuming that you are the cause of a negative event when you actually had no connection with it. Overgeneralizations. Seeing one negative situation as representative of all similar events. Labeling. Attaching negative labels to ourselves or others. Rather than focusing on a particular thing that you didn’t like and want to change, you might label yourself a loser or a failure. Magnification/minimization. Emphasizing bad things and deemphasizing good in a situation, such as making a big deal about making a mistake, and ignoring achievements. Emotional reasoning. Letting your feelings about something guide your conclusions about how things really are, as in “I feel hopeless, so my situation really must be hopeless.” Discounting positives. Disqualifying positive experiences as evidence that your negative beliefs are false—for example, by saying that you got lucky, something good happened accidentally, or someone was lying when giving you a compliment. Negativity bias. Seeing only the bad aspects of a situation and dwelling on them, in the process viewing the situation as completely bad even though there may have been positives. Should/must statements. Setting up expectations for yourself based on what you think you “should” do. These usually come from perceptions of what others think, and may be totally unrealistic. You might feel guilty for failing or not wanting these standards and feel frustration and resentment. Buddhism sets this in context. When the word “should” is used, it leaves no leeway for flexibility of self-acceptance. It is fine to have wise, loving, self-identified guidelines for behavior, but remember that the same response or action to all situations is neither productive nor ideal. One size never fits all.  Jumping to conclusions. Making negative predictions about the outcome of a situation without definite facts or evidence. This includes predicting a bad future event and acting as if it were already fact, or concluding that others reacted negatively to you without asking them. ​Dysfunctional automatic thoughts like these are common. If you think that they are causing suffering in your life, make sure you address them as a part of your CBT focus.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“What was I doing right before I felt like that? Where was I when I felt like that? Are there places where I never have those feelings? How was I acting just beforehand? What was I thinking about before those feelings started? Are there certain beliefs I hold that seem to increase those feelings? Whom was I with when I felt like that? Do I feel like that with everyone? ​For example, some people may feel sad and hopeless in relation to a fear that they will be alone their whole lives. Focusing on that situation, you could notice the fact that this feeling might arise more often when home alone late at night, but rarely feel this way when spending time with friends. You might realize that you think things like “I will never find a girlfriend/boyfriend” based on negative beliefs about your desirability as a partner.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“The wound is the place where light enters you.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“Write down your goals as specifically as possible, including a time frame. Identify obstacles that you affect your progress and how you can address them. After reading the section on cognitive distortions, write down what types you tend to make so you can be more aware of them:”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“In the words of Dr. Albert Ellis, “People don’t just get upset. They contribute to their upsetness.” The answer then, according to Epictetus, is “to make the best of what is in our power, and take the rest as it naturally happens.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“Epictetus, a first-century Stoic philosopher, wrote that “man is disturbed not by things, but by the views he takes of them.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“CBT focuses on changing the thoughts and behaviors that lead to these feelings. Its premise is simple: By being mindful of your thoughts, you can control your feelings and, consequently, your actions.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“Enjoy life, but don’t get overly attached to this world or its pleasures, or to your worldly possessions and achievements. Don’t be prideful or think that you are better than or fit to judge others. Don’t let your desire control you, whether it is for money, power, or sex. Don’t let your anger get out of control, and be merciful toward those who have wronged you. Seek understanding and accept truth wherever you find it; don’t remain in ignorance.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“Retain faith that you will prevail in the end, regardless of the difficulties, and at the same time confront the most brutal facts of your current reality, whatever they might be.”
— James Stockdale (Vietnam POW survivor, American Hero, and Stoic)”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“The eighth-century Indian Buddhist scholar Shantideva said, “If you can solve your problem, then what is the need of worrying: If you can’t solve your problem, what is the use of worrying.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“noting its similarities to Buddhism in the process of watching thoughts, separating them from reality, and examining alternative ways of thinking. Many people suffering from anxiety, depression, and other mental health conditions have found some solace in Buddhism.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“​Think about things that seem too obvious to say, and then say them. We are often so sure of our core beliefs that we think they don’t merit examination. You can ask yourself other questions to help elicit your core beliefs: What is the world like? What am I like? What are others like? What is the future like? Is there meaning? Do I view myself as a valued member of the community? Am I lovable? Am I hopeful? Can I deal with difficult situations? ​Another useful technique that therapists use is called the downward-arrow technique. Beginning with a distressing automatic thought, ask yourself, “What does this mean?” For each answer, ask the question repeatedly until you arrive at a fundamental, core belief that has no deeper meaning. For example, someone could be depressed after becoming paralyzed in a car accident. Asking “What does that mean?” might result in the following responses: I am paralyzed → I can’t take care of myself → Someone has to take care of me → I am a burden to society → I have no value. In this way, the person identifies the dysfunctional core belief “I have no value.” Once core beliefs are identified, you can challenge them and try to create healthier beliefs.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“For example, someone might have a set of assumptions that includes the statements “If I do well in school, my parents will love me” and “If I work out more, my peers will love me.” A possible core belief leading to both of these intermediate beliefs is “I am not loved” or “I am unlovable.” Also, you could discover that you hold a core belief along the lines of “People are mostly bad” if your automatic thoughts consistently reflect assumptions that people have bad intentions.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“Here are some common dysfunctional core beliefs: I am incompetent. I am unlovable. I am a failure. I am worthless. I am trapped. I cannot cope with grief or loss. I will never be happy. Happiness requires perfection. Happiness requires success. The world is cruel. There’s no point to anything. Others cannot be trusted. The world is mostly bad.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“Christianity and Islam both teach that success in life on earth isn’t the ultimate goal—that life is more of a test and learning experience. Christians and Muslims, then, could incorporate that idea and try to see mistakes, problems, and hardships as natural and even good for their spiritual development and greater goals. Instead of thinking, “I made a mistake. I’m worthless,” they could think, “I made a mistake, just as I am meant to do in my time here. How can I learn from it?”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“core beliefs are foundational beliefs about the world that we usually form in childhood. These are reinforced throughout life by our perceptions. They are generalized and absolute, though they can be completely false. People tend to focus on new information that confirms existing beliefs and ignore information that contradicts them, making core beliefs hard to change. Negative and dysfunctional core beliefs can act as drivers for dysfunctional assumptions and negative thoughts. For example, a core belief that “I’m unlovable” may lead to assumptions about the success or appearance needed to ensure love from others. Core beliefs often relate to achievement and relationships with others. Assumptions and core beliefs can be challenged and altered with a similar approach to automatic thoughts.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“​The second level, known as intermediate beliefs or assumptions, consists of views about the world that are less situation specific than automatic thoughts. They are essentially a type of rule or generalization that individuals develop as they process and categorize the patterns and information around them. These beliefs shape thoughts, which then influence behavior. Like automatic thoughts, assumptions can become distorted. For example, “If I am successful in the business world, I will be loved” and “If I do not make myself more physically attractive, I will never find a spouse” are dysfunctional assumptions.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“Often, automatic thoughts overestimate threats and underestimate our ability to deal with problems. Sometimes they become distorted, but we continue to accept them as true. These thoughts are the result of dysfunctional beliefs about ourselves, others, and the world, and they can be exaggerated by depression or anxiety. These thoughts can be identified, challenged, and replaced with more reasonable thoughts.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“​Cognitive theory outlines three levels of thoughts and beliefs: automatic thoughts, assumptions, and core beliefs.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts

“While you cannot always control your automatic thoughts, you can control your rational ones and as such can control your emotional responses by learning which thoughts trigger happier emotions.”
― Lawrence Wallace, Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts