Cognitive Behavioural Therapy

What is Cognitive Behaviour Therapy(CBT)?

Cognitive behaviour therapy (CBT) is another kind of therapy that connects behaviour with emotions and feelings. The CBT model recognises that thoughts, feelings, and behaviours are connected, so one way of changing behaviour is by changing one’s thought patterns, the underlying feelings. CBT is described as talk therapy because it involves talking to a trained psychologist. CBT provides a supportive, nonjudgmental and safe environment, and helps you become more aware of your emotions, thoughts and behaviours.

The result is Cognitive behavioural therapy is a valuable tool for treating and managing a wide range of mental health conditions and emotional challenges. Such as anxiety, ADHD, depression, emotional regulation and so on. Cognitive Behavioural Therapy (CBT) is used with young teens and adults to manage executive functions like time management, attention, emotional regulation, and organisational skills.
any educator working in a modern classroom is already applying elements of behaviour science, whether or not they’ve had formal training.

People of all ages (including children) can receive CBT.
Key Principles of CBT:
1. Cognitive Restructuring
2. Breaking Down Large Tasks
3. Impulse Control Techniques
4. Mindfulness
5. Journaling
6. Skill Building Exercises

Cognitive Restructuring

Cognitive Restructuring means becoming aware of thoughts and feelings as influences on behaviour and replacing negative thought patterns with more positive, realistic, solution-based thinking. For example, instead of saying: “I can’t do this. I’ve never been good at anything.” Find a more positive thought, such as “While I sometimes can’t complete tasks, I have completed plenty of things”. Get out a pen and paper and write down 10 tasks or accomplishments you’ve completed and feel proud of.

Breaking Down Large Tasks

Task paralysis is common for those struggling with ADHD and can stem from feeling overwhelmed or anxious. One effective CBT strategy is to break down these tasks into smaller, more manageable steps. Let’s take cleaning a room in your house, for example. Thinking about cleaning your entire bedroom will feel too much to manage. Instead, try breaking down the task into smaller steps using a checklist.

For example, sorting the pile of clothes that’s been on your floor and moving them to the washer. Checking that item off the list will help create a sense of reward, reduce anxiety, improve focus, and keep you on track to move on to the next task.

Minimising distractions, such as putting your phone on silent, and building in periodical rest breaks can help get your mind to the finish line. When it comes to completing tasks, noticing and reframing negative thought patterns as they arise (cognitive restructuring) will continue to reinforce to your brain that all problems are solvable.

Impulse Control Techniques

The “Stop. Think. Act.” method refers to situations that require quick decision-making. “Stop” encourages you to pause and take a deep breath. “Think” encourages you to evaluate potential outcomes and consequences. “Act” implies making an informed or thoughtful decision based on the previous two steps.

With repetition, this tool becomes more automatic and helps you to pause and consider outcomes before acting impulsively, reducing the chance of making regrettable decisions or saying something that can be taken as offensive or inappropriate.

Mindfulness

Mindfulness is about being aware of what’s happening in the present moment. It involves noticing what’s happening and detaching from judgment. Sitting in stillness, doing quiet meditation, and focusing on deep breathing techniques will help bring awareness to the present moment. If a thought arises, you can notice the thought without entertaining it, similar to how a cloud passes by in the sky.

Journaling

The practice of writing down your thoughts will help bring awareness to thought patterns and reveal a black-and-white visual to evaluate their accuracy. Ask yourself, “Which of these thought patterns and emotions may be distorting my thoughts through a negative filter?”

Skill Building Exercises

There are CBT exercises that can empower you with tools to set you up for long-term success in daily tasks or reaching new goals. These exercises can address management and organisational needs.

CBT exercises for ADHD

CBT exercises for children with ADHD may need to be adapted to their level of development; however, the core principles are the same. CBT can teach children emotional regulation, task completion, and impulse control skills.

Behaviour Therapy in Children with ADHD

1. Visual Schedules and Checklists
Visual cues to help children with ADHD stay on track, such as a visual schedule or a checklist to complete their daily routine. Incorporating a visual marker that allows them to check off their task allows the child to track their progress, build self-esteem, establish a routine, and feel a sense of accomplishment.

2. Reward Systems for Behaviour Management
Another form of CBT exercise for children with ADHD is the use of reward systems. Positive reinforcement is a powerful CBT strategy for children with ADHD. When a behaviour is linked to a reward, children learn to associate their positive action with a positive outcome. Reward systems can also be useful to motivate the child to accomplish tasks, such as adding a sticker to the chart when the task is done. The stickers or points collected can go towards a special outing, extra playtime, etc.

3. The Balloon Breathing Technique
Emotional regulation and impulse control can be challenging for kids with ADHD. The balloon or bubble breathing technique is a creative and effective mindfulness activity that can help children slow down thoughts and emotions while bringing awareness to their surroundings.
Have the child sit down and imagine they are blowing up a balloon or bubble. As they inhale, encourage them to visualise filling the balloon with air, and as they exhale, release the air slowly. You can have them count to four as they inhale and exhale their breath as well. This exercise not only helps with mindfulness but also gives them a practical way to navigate frustration, anxiety, and excitement.
CBT is a good example of how behavioural practices can be applied to feelings and emotions to change behaviour. Emotions and thoughts influence behaviour, and the CBT approach aims at giving strategies for further success.

etly, he would get tokens. When enough tokens were collected, Mohan could raise his hand and share his answers with the class.

Video – Cognitive Behavioural Therapy

Teacher Resource Document – Cognitive Behavioural Therapy