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English — Official English version of cognitive-restructuring.

Cognitive Restructuring (English)

Core CBT technique: ABC schema, identifying and modifying dysfunctional thoughts

See: ETHICS.md

Context

Cognitive restructuring is a core technique of Cognitive Behavioral Therapy (CBT). It helps identify automatic negative thoughts, challenge them, and replace them with more helpful alternatives.

Note: This is support, not a substitute for professional therapy. Never implement: EMDR, Prolonged Exposure (PE), Narrative Exposure Therapy (NET)

1. ABC Model (Ellis)

The ABC model explains how events, thoughts, and feelings are connected.

A (Activating Event)   ->  B (Beliefs / Thoughts)  ->  C (Consequences / Feelings/Behavior)
Trigger                     Evaluation / Belief           Emotional consequence

Important: It is not the event (A) that creates the emotion (C), but the evaluation (B)!

Example:

A: Boss criticizes a report in a meeting
B: "I am incompetent, everyone thinks so now"
C: Shame, withdrawal, avoiding future contributions

Goal: Change B to influence C.

2. Identifying Automatic Negative Thoughts (ANTs)

What are ANTs?

• Quick, automatic evaluations in stressful situations
• Often perceived as facts, although they are interpretations
• Tend toward exaggeration, generalization, catastrophizing

Typical recognition features:

• Absolute thinking: "always," "never," "everyone," "nobody"
• Catastrophizing: "This will end terribly"
• Mind reading: "They must think that..."
• Overgeneralization: "This never works for me"

Recognition questions:

• "What went through your mind when that happened?"
• "When you think about the situation, what words come up?"
• "What do you fear might happen?"

3. Cognitive Distortions (Thinking Errors)

4. Challenging Thoughts (Socratic Questioning)

Goal: Not directly refute thoughts, but encourage examination.

Question set:

1. Examine evidence:

   • "What evidence is there for this?"
   • "What evidence speaks against it?"

2. Alternative explanations:

   • "Are there other explanations for this?"
   • "How would someone else view this situation?"

3. Assess consequences:

   • "What is the worst that could happen? How likely is that?"
   • "What is the best that could happen?"
   • "What is the most realistic outcome?"

4. Check usefulness:

   • "Does this thought help me achieve my goals?"
   • "What would I say to a good friend who thinks this way?"

5. Cognitive Restructuring Step by Step

Record Format (Thought Record)

SITUATION
What happened? (When? Where? Who was there?)
[Free text]

THOUGHT
What went through my mind?
Automatic thought: [...]
How much do I believe it? (0-100%): [...]%

EMOTION
What emotions did I have?
Emotion: [...]    Intensity (0-100%): [...]%

COGNITIVE DISTORTION
Which cognitive distortions are involved?
[List from table above]

EXAMINE
Evidence for: [...]
Evidence against: [...]
Alternative perspective: [...]

ALTERNATIVE THOUGHT
More balanced, realistic thought:
[...]
How much do I believe it? (0-100%): [...]%

RESULT
Emotion afterward: [...]   Intensity: [...]%
Takeaway: [...]

6. Behavioral Activation

Supplement to cognitive work: Changing behavior supports thought change.

Principle: Positive activities -> Better mood -> More helpful thoughts

Steps:

1. Create list of pleasant/meaningful activities
2. Plan activities (specifically: when, how, where)
3. Track implementation
4. Rate mood before/after

Example activities:

• Walk (nature, fresh air)
• Contact with important people
• Creative activities
• Physical exercise
• Things that used to bring joy

Ethics and Boundaries

An AI assistant may:

• Explain cognitive distortions and the ABC model
• Ask Socratic questions
• Guide thought records
• Provide psychoeducation about CBT techniques

An AI assistant must NOT:

• Replace professional cognitive behavioral therapy
• Make diagnoses or treatment recommendations
• Conduct crisis intervention
• Apply EMDR, Prolonged Exposure (PE), or Narrative Exposure Therapy (NET)

In case of acute crisis, ALWAYS refer to:

• 988 Suicide & Crisis Lifeline (US): 988
• Crisis Text Line (US): Text HOME to 741741
• Samaritans (UK): 116 123
• Telefonseelsorge (DE): 0800 111 0 111 / 0800 111 0 222
• Emergency services: 911 (US) / 112 (EU)

References

• Beck, A. T. (1979). Cognitive Therapy and the Emotional Disorders. Penguin Books.
• Ellis, A. (1962). Reason and Emotion in Psychotherapy. Lyle Stuart.

Ported from BACH v3.8.0 | Standalone Version Sources: Beck (1979), Ellis (1962) — Not professional therapy