I am not going to attempt to do justice to the ‘big’ models and how they inform the work I do. Part of your ‘safe experimenting’, may be to research these areas for yourself, and in your own way.
I am making mention of some key models simply to stimulate you in creating your own experimental designs, and to foster your curiosity.
CBT has had a long and chequered history, emerging in the 21st century as something of a ‘flavour of the year’, particularly in those institutions needing to administer mass programmes to help people under stress, e.g. The National Health Service (NHS) here in the UK.
Initially a harsh and rather impoverished model having no truck with our ‘inner world’,. modern CBT is more willing to address the ‘black box’ that is our inner experience. It still tends to be ‘manualised’ as training programmes have felt the need to create an identifiable minimum standard of service. That might be important when those administering CBT programmes are drawn from many walks of life – some heavily influenced by psychology and other therapists with limited psychological education.
It is not difficult to criticise the ‘manualised’ approach (mini-experiment: take a moment to consider how you would create your own criticism). Plenty of practitioners have moved away from it and I’d like to think this process will continue. Where CBT does help is in:
- identifying how and what to record about our own actions, thoughts and feelings.
- structuring therapy and ‘homework’ exercises to generate evidence to encourage us to change.
- creating a positive attitude to collecting and recording evidence so that change appears to be manageable, and not as some daunting and discouraging obstacle.
- seeking out the resources we need to sustain the change process.
- understand the change process at a knowledge level and helping us see beyond ‘knowledge’ into ‘action’.
… and, above all else, CBT challenging the ways we think about things.
In my view, the key notion is that modern CBT recognises that we are often unaware of our feelings – at a time when we are beginning to realise that decisions all have an emotion component. Emotions impact on our beliefs and it is easy to be unaware of the way in which our beliefs shape our actions.
There are many other ways in which CBT might help you in the design and implementation of safe experiments. The orginator of aspects of CBT, Aaron Beck, set up his own Institute and on its web page you will find a CBT approach to recording and acting on small victories and small defeats:
Why not tell me about your experiences of what worked for you at:
and help me to tell others!