Unit 5: Module 5.5b part 2 - Myers AP Psychology Video Lecture

00:18:01
https://www.youtube.com/watch?v=AGMknY4Mk4c

摘要

TLDRCette vidéo est une leçon sur la psychothérapie cognitive, qui fait partie de l'étude de la thérapie et de la psychologie positive. Elle se concentre sur l'idée que nos pensées et croyances doivent changer pour influencer notre comportement. Aaron Beck a introduit le concept de triade cognitive, soulignant comment les personnes dépressives voient leur image de soi, le monde et leur avenir de manière négative. L'objectif est de remplacer ces pensées négatives par des interprétations plus positives. Deux techniques majeures sont abordées : la thérapie cognitivo-émotive rationnelle (REBT), qui se concentre sur des pensées spécifiques, et la thérapie comportementale dialectique (DBT), qui aide les personnes à réguler leurs émotions.

心得

  • 🧠 La thérapie cognitive se concentre sur le changement des pensées.
  • 🔄 Aaron Beck a développé le concept de triade cognitive.
  • 🔍 Le but est de restructurer les pensées négatives en positives.
  • 💡 La TCC combine des techniques cognitives et comportementales.
  • 📊 La REBT se concentre sur des pensées spécifiques.
  • 🌀 La DBT aide à réguler les émotions intenses.
  • 💭 Les croyances influencent nos émotions et comportements.
  • 🎯 L'acceptation de la douleur est une étape essentielle dans la DBT.
  • 🔄 La restructuration cognitive nécessite de remplacer les pensées négatives.
  • 🗣️ Une communication efficace est clé pour maintenir des relations saines.

时间轴

  • 00:00:00 - 00:05:00

    La perspective cognitive se concentre sur l'idée que nos pensées, croyances et perspectives doivent changer pour modifier nos comportements. Le lien entre un événement et notre réponse émotionnelle se trouve dans notre esprit, et c'est là que l'anxiété et la dépression se manifestent. Pour améliorer le bien-être, il faut adopter une interprétation plus constructive des événements. Aaron Beck, un pionnier de cette approche, a formulé le triade cognitive, qui expose comment les personnes déprimées perçoivent leur moi, le monde et leur avenir de façon pessimiste, alimentant ainsi un cycle négatif d'autodévalorisation, de désespoir et de vision d'un monde hostile.

  • 00:05:00 - 00:10:00

    Dans le cadre de la restructuration cognitive, il est essentiel d'identifier les distorsions cognitives. Cela passe par la reconnaissance des croyances enracinées qui mènent à des pensées négatives. Une fois celles-ci mises au jour, le thérapeute aide le patient à les remettre en question et à développer des pensées alternatives et réalistes. Ce processus nécessite de remplacer les pensées négatives par de nouvelles croyances et de deve-nir conscient de leur efficacité au fil du temps. Cela nécessite une pratique continue pour réorganiser les réseaux neuronaux et instaurer un nouvel état d'esprit.

  • 00:10:00 - 00:18:01

    La thérapie cognitivo-comportementale (TCC), fusionne l'approche cognitive avec des techniques comportementales. Parmi les méthodes à explorer, l'REBT d'Albert Ellis permet de comprendre comment nos croyances influencent nos émotions, en distinguant un événement d'une réaction émotionnelle. La méthode ABC (Événement, Croyance, Conséquence) illustre ce principe. Par ailleurs, la thérapie dialectique-comportementale (TDC) propose un ensemble d'étapes : l'acceptation des émotions, la tolérance à la détresse, la régulation émotionnelle, et l'efficacité interpersonnelle, pour aider les individus à gérer leurs émotions de manière saine et adéquate dans leurs relations.

思维导图

视频问答

  • Qu'est-ce que la psychothérapie cognitive ?

    C'est une approche qui modifie nos pensées pour changer nos comportements.

  • Qui est Aaron Beck ?

    Il est considéré comme l'un des pères de la thérapie cognitive.

  • Qu'est-ce que le triade cognitive ?

    C'est un modèle qui décrit comment les personnes dépressives interprètent négativement leur soi, le monde et l'avenir.

  • Qu'est-ce que la restructuration cognitive ?

    C'est un processus visant à identifier et remplacer les pensées négatives par des pensées plus réalistes.

  • Qu'est-ce que la TCC ?

    La thérapie cognitivo-comportementale est une approche qui combine des techniques cognitives et comportementales pour traiter la dépression.

  • Qu'est-ce que la REBT ?

    C'est une méthode de restructuration cognitive développée par Albert Ellis, se concentrant sur des pensées spécifiques.

  • Qu'est-ce que la DBT ?

    La thérapie comportementale dialectique est une méthode destinée à aider les personnes avec des émotions intenses et des relations difficiles.

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  • 00:00:02
    all right our next video lecture focuses
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    in on um cognitive psychotherapy and
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    this is still a continuation of unit 5
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    on therapy and positive psychology and
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    today's focus is on module 5.5b part
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    two so looking at the goal of the
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    cognitive perspective the cognitive
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    perspective believes that um our
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    thoughts our beliefs um our perspectives
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    need to change in order to change the
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    behavior that we experience so they
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    believe kind of somewhere in between an
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    event happening and the response we feel
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    or we say lies the mind and in there is
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    our beliefs and our thoughts and that's
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    what we need to focus in on because
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    that's where the anxiety um the
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    depression fill in the blank comes from
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    so the goal is to change what's
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    happening in between the event and our
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    response change that negative thinking
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    to more constructive way of interpreting
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    an event and if we can do that that
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    individual is going to live a much
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    happier and more fulfilled
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    life so one of the fathers of this
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    perspective is a man named Aaron Beck
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    and Aaron Beck um believed in what he
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    called the cognitive triad and so he
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    thought specifically when you look at
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    individuals who are depressed uh with
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    individuals who have major depression or
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    persistent depression um what happens is
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    that they're ch thinking changes in
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    three important ways that
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    negatively impact the individual and
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    becomes almost like this negative
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    trifecta cycle that's very difficult to
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    get out of and so this cognitive triad
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    included three different important ways
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    that our overall beliefs and thinking
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    changed the first thing that changes is
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    our thoughts about our self we start to
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    have a lower self-esteem we start to
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    perceive our worth is not as high um
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    individuals who are depressed see
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    themselves as a failure so the view the
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    thoughts the belief the interpretations
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    of self the second one is the
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    interpretations about the world um how
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    do we how do we interpret relationships
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    and events we tend to individuals with
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    depression this cognitive triad tend to
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    see the world as a hostile or unfair
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    place they see that this world is not
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    positive this world doesn't have a lot
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    of good things to offer and third their
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    thoughts about the future um are
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    negatively impacted so this is kind of
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    where we look at like the optimism or
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    pessimism about the future and so
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    individuals with depression their
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    futuristic thoughts sees the future as
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    hopeless sees that nothing is ever going
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    to get better sees that their future
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    self isn't any better than their current
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    self and so kind of this
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    trifecta of thoughts about our self
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    about our future and about the world
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    around us all they do is feed into each
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    other to make the opposite one or to
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    make the next one worse so if we believe
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    there's no hope for our future well then
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    we obviously have no hope for today so
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    we feel like we've failed because we've
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    failed our future because our current is
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    not even good if we view the world and
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    others around them others around us as
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    um not caring um if we interpret
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    people's intentions as negative all the
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    time well then we're going to feel worse
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    about ourselves and we're going to feel
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    worse about our future so we kind of get
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    caught in this terrible cognitive triad
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    and so what we want to do is we want to
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    try and get individuals out of this
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    depressive dark glasses this depressive
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    cognitive triad and we want to get them
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    to start to perceive the world
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    themselves and their future much
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    different and so um we want to change
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    this negative view um to by using a
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    technique called cognitive restructuring
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    and so um in order to do this the first
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    thing that we have to do is identify
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    what are some of the cognitive
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    distortions what are some of those big
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    beliefs that that individual has either
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    about themselves their future or the
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    world and so we will go in class and we
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    will take a look at all the different
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    types of cognitive distortions that um
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    that individuals experience and I'm sure
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    you're going to find some cognitive
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    distortions that you hold and believe
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    are true in your head that is getting
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    you into a negative headsp space and
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    that um trifecta but the first task in
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    cognitive restructuring is we have to
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    first identify we have to figure out
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    what are those cognitive distortions
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    what are those um really embedded
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    beliefs and thoughts that we have about
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    our environment our future and ourselves
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    once we identify them then the goal is
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    to challenge those um and this is really
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    a lot of this is on the therapist to use
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    a lot of um questioning to use
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    strategies such as examining evidence
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    for and against the belief um asking
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    questions to identify the validity of
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    that um inherent belief that they had um
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    asking them how other people might
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    interpret that same um situation or that
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    same thing that they are having that
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    about and slowly try and help them see
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    the errors in that cognitive
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    distortion once they can get there the
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    next step is to replace those so once we
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    get rid of those negative thoughts we
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    have to have something to replace them
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    with we have to have a realistic and
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    alternative thought to put in there so
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    when our brain goes naturally to the
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    negative cognitive distortion about our
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    future about ourselves or about the
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    world we need to have something to
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    replace it with because if we don't
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    replace it with something then it's
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    going to just be so easy if we look at
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    you know our neural networks it's going
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    to be so easy for our neural networks to
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    just connect right back to that
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    automatic cognitive distortion or
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    negative thought process so something
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    needs to replace that and be practiced
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    to remake those neural
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    networks and then finally it's going to
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    need to be reviewed we're going to need
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    to regularly assess the effectiveness of
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    this um utilizing different techniques
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    in order to practice with that more
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    realistic alternative thought and make
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    sure that that is actually working and
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    so we'll do a little bit more of this
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    kind of practice in
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    class finally there is a combination a
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    common eclectic meaning eclectic
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    remember is when you combine um two or
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    more perspectives um together but one of
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    the most common eclectic approaches is
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    called CBT or cognitive behavioral
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    therapy i'm guessing that you probably
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    maybe have heard of this before you came
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    in here u maybe maybe not but now that
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    you've heard of it I'm sure you are
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    going to see it um in more places but
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    this is exactly what it sounds like a
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    combination of cognitive and behavioral
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    perspective so in this kind of therapy
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    the goal is to address the negative
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    thinking to change those as well as to
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    teach them new behavioral responses um
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    to
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    those so within that um there are two
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    different techniques that we're going to
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    be talking about um we're going to be
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    talking about REBT or rational motive
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    behavioral therapy and dialectical
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    behavioral therapies and so in general
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    in CBT we want to change that irrational
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    thinking we want to train people to
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    practice more positive approaches and um
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    essentially have a new lease on life so
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    the first technique is by a man named
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    Albert Ellis and he created what's
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    called REBT or rational emotive
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    behavioral therapy so where in cognitive
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    restructuring we talked more about the
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    ingrained beliefs about themselves the
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    future and the world REBT hones in on
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    cognitively restructuring one specific
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    way of thinking and so they're going to
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    look at um maybe relationships for this
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    individual and what are the repetitive
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    thoughts that that person has with
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    regards to this relationship with this
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    one person or this one area of their
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    life it's um more of a smaller focus
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    we're focusing in on one thought or one
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    group of thoughts versus a larger belief
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    about ourselves and the world um around
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    us so in REBT we're going to use a
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    method called ABC and A stands for
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    activating event meaning what happened
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    uh so on a simple level my friend didn't
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    say hi to me in the hallway that's an
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    event just what
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    happened c is the consequence how do you
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    feel in light of that event so I feel
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    sad i feel rejected or um my friends
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    went out without me didn't even call to
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    invite me to see if I was free the
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    consequence of that negative event
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    activating event is I feel sad i feel
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    upset well most of us in life believe
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    that A causes C that that event is the
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    reason I'm sad because my friends didn't
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    invite me out that is the reason I am
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    upset and sad and Albert Ellis comes in
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    and he revolutionalizes that and he says
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    "No no no no no no no events don't have
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    that power rather there's something that
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    happens in between there and that's the
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    be and that's our beliefs." And our
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    beliefs are really what make us feel
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    that way so it's not that your friend
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    didn't invite you out that made you feel
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    sad it's that you believe that they
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    intentionally left you out don't care
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    about you you're not important that's
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    why you feel
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    upset if somebody else had the same
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    thing happen that same activating event
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    the friend doesn't invite them they
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    might
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    feel
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    happy well why would that person feel
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    happy from that same situation well we
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    have to evaluate what is their B perhaps
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    their B was saying "Oh I know that they
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    only had like two tickets to go i think
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    it's so exciting that they got to go to
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    this concert and that they chose so and
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    so to go to that concert with them what
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    a cool experience for them i'm really
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    excited for them." Their consequence
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    their emotion is joy happiness
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    so if we can
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    first you know sip through the mud and
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    figure out what are those events what
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    are those feelings and then try and
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    figure out well what are those beliefs
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    that led us to those feelings we then
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    have something that we can trigger that
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    we have something that we can now go for
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    that we can try and adjust and to change
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    and so Ellis and others who use REBT
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    their job is to do the D of the ABC
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    model and the D is to dispute where
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    their job is to dispute those beliefs
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    that that individual had that they
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    believe leads to the consequence or
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    emotion that they're experiencing and so
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    if they can challenge criticize adjust
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    find flaws in that belief about that
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    situation they can then change the
  • 00:11:19
    feelings that that individual has it's a
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    really powerful um technique it's not
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    always the most warm and fuzzy you know
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    you're you're identifying somebody's
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    irrational beliefs and sometimes it can
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    be harsh to hear um the challenges that
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    Albert Ellis may utilize in order to get
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    you to adjust that be um but I think at
  • 00:11:38
    least for me this technique really just
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    brings to light you know when I'm
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    experienced emotions pausing myself to
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    think is it really that event or that
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    thing that happened is it that thing
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    that my friend did or is it the thing
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    that that student did or is it the thing
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    that you know my husband did that's
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    causing me to feel this way and instead
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    evaluate and say well what are my
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    beliefs about that what am I thinking
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    about that and how is it really my
  • 00:12:04
    interpretation that's causing me to feel
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    this way not that actual
  • 00:12:09
    event and the final technique in CBT
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    that we are going to go over is called
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    dialectical behavioral therapies so this
  • 00:12:18
    is originally created for individuals
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    with borderline personality disorder and
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    it was you know obviously made for
  • 00:12:26
    individuals who has really intense
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    emotions tend to have very impulsive
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    behaviors and difficulty with those
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    interpersonal relationships again all
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    hallmarks of that borderline um
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    personality disorder and so with
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    dialectical behavioral therapies or DBT
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    there is kind of a four-step process in
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    order to try and um mend a rational mind
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    with our emotional mind and put it
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    together to create what's called a wise
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    mind and so there's four different steps
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    to doing this those include
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    mindfulness self- tolerance or
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    acceptance emotional regulation and
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    interpersonal effectiveness so starting
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    first with mindfulness this is all about
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    acceptance so the idea here is that we
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    need to accept our triggers be aware of
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    our stress triggers um be aware of our
  • 00:13:18
    feelings be aware of the here and now in
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    the present and when something happens
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    that um upsets us to be aware of those
  • 00:13:26
    things and we have to have this what
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    they call radical acceptance that we
  • 00:13:31
    need to recognize and accept that we
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    have these feelings right we need to
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    name the emotions that we feel we need
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    to identify the intensity of those
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    feelings that we have and it's not about
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    necessarily changing those it's changing
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    how we react and in order to change how
  • 00:13:48
    we react we first need to recognize that
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    we have them and we need to accept them
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    not saying we agree or we think that
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    they're good but we need to accept that
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    those feelings happen for us we have
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    those stress
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    triggers um the second step is the self-
  • 00:14:06
    tolerance the um acceptance the distress
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    tolerance that's happening and so one of
  • 00:14:12
    the main pillars is to accept that pain
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    is inevitable recognize that we're going
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    to have triggers we're going to feel
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    pain in life that's just inevitably what
  • 00:14:21
    it's going what's going to happen in our
  • 00:14:23
    life and so the goal is in this step to
  • 00:14:26
    help the person feel or be exposed to
  • 00:14:30
    different types of stress recognizing
  • 00:14:33
    that we're going to have the pain it's
  • 00:14:35
    inevitable but what can we do different
  • 00:14:38
    as a response so when we are exposed to
  • 00:14:41
    stress what are some techniques we could
  • 00:14:44
    use in order to um deal with the stress
  • 00:14:47
    and pain that is inevitably going to
  • 00:14:49
    happen to everybody in the world and so
  • 00:14:52
    during this piece they're going to teach
  • 00:14:55
    some different techniques like
  • 00:14:56
    distraction where you might do something
  • 00:14:59
    else when you start to feel triggered um
  • 00:15:01
    maybe you hold an ice cube maybe you go
  • 00:15:03
    do dishes maybe you go somewhere and cry
  • 00:15:05
    maybe you write in a journal maybe you
  • 00:15:07
    exercise maybe you go volunteer but you
  • 00:15:09
    do something
  • 00:15:11
    else other than the
  • 00:15:14
    [Music]
  • 00:15:15
    negative techniques that you've been
  • 00:15:17
    using up until this point so we are
  • 00:15:20
    going to make sure that we feel that
  • 00:15:23
    stress we want to then practice self-
  • 00:15:26
    tolerance we want to practice accepting
  • 00:15:29
    that pain and doing something that's
  • 00:15:33
    different than what we normally
  • 00:15:35
    do the third step is emotional
  • 00:15:37
    regulation where we start to need to
  • 00:15:39
    make changes where we start to now
  • 00:15:42
    understand how can we manage and
  • 00:15:44
    understand our emotions so this is where
  • 00:15:46
    we're going to work more in the thought
  • 00:15:48
    process so how can we practice not
  • 00:15:50
    jumping to conclusions how can we slow
  • 00:15:52
    down and evaluate our thoughts before we
  • 00:15:55
    behave and act upon them how can we
  • 00:15:58
    label and build positive experiences by
  • 00:16:00
    looking around and noticing positive
  • 00:16:02
    things and interactions and the more we
  • 00:16:05
    notice one thing hopefully the more
  • 00:16:07
    we're going to notice multiple other
  • 00:16:08
    things um we're going to try and find
  • 00:16:11
    causes and effects what are things that
  • 00:16:13
    happen that cause the emotions or cause
  • 00:16:15
    me to overreact um be aware of what
  • 00:16:17
    those triggers are for self harm
  • 00:16:19
    behavior especially in the borderline
  • 00:16:20
    patients
  • 00:16:22
    um and find a way to let go of that
  • 00:16:26
    guilt those feelings um those emotions
  • 00:16:30
    let go of them as a way to regulate
  • 00:16:33
    yourself allow yourself to let go of
  • 00:16:36
    them and then finally is the making
  • 00:16:39
    changes this is the interpersonal
  • 00:16:41
    effectiveness stage and this is where we
  • 00:16:44
    um where a DBT therapist is going to
  • 00:16:47
    help an individual learn how to
  • 00:16:48
    communicate with themselves and with
  • 00:16:50
    others um help them to get their needs
  • 00:16:53
    met in a more healthy manner than what
  • 00:16:56
    they had been doing prior to this again
  • 00:16:57
    this was created for individuals with
  • 00:16:59
    borderline personality disorder so how
  • 00:17:01
    can you get your needs met with that
  • 00:17:03
    fear of the instability or somebody
  • 00:17:06
    leaving um or being rejected how can you
  • 00:17:08
    get those needs met while maintaining a
  • 00:17:12
    positive relationship with that
  • 00:17:13
    individual and reacting in a way that is
  • 00:17:16
    more likely to have a response that's
  • 00:17:19
    going to help you um how can you assert
  • 00:17:22
    yourself without getting too emotional
  • 00:17:23
    or too angry um how can you work in
  • 00:17:27
    conflict um how do you either help
  • 00:17:30
    people who are too passive or too
  • 00:17:32
    aggressive in order to respond
  • 00:17:34
    differently to different situations so
  • 00:17:37
    big picture acceptance accept that this
  • 00:17:41
    is the feelings the emotions the
  • 00:17:42
    experiences that you have but how can we
  • 00:17:46
    change them how can we change our
  • 00:17:48
    reactions how can we change and deal
  • 00:17:50
    with the emotions that we have and how
  • 00:17:52
    can we better make our relationships
  • 00:17:55
    with each
  • 00:17:57
    other that is it for today i hope you
  • 00:17:59
    have a wonderful day
标签
  • psychothérapie cognitive
  • Aaron Beck
  • triade cognitive
  • restructuration cognitive
  • thérapie cognitivo-comportementale
  • REBT
  • DBT
  • émotions
  • croyances
  • pensées négatives