Cognitive Continuum: A Technique For Changing Beliefs

2024 Author: Harry Day | [email protected]. Last modified: 2024-01-12 20:57

People who are depressed, anxious, or angry tend to react to events as if they were in a disaster. Even temporary discomfort seems unbearable to them. They believe that they will not be able to survive what happened.

This is how black-and-white thinking manifests itself, in which people perceive themselves, the world and others from an all-or-nothing position, see only positive or negative sides, and go to extremes, evaluating events as an absolute success or a complete disaster.

To change the beliefs inherent in black-and-white (dichotomous) thinking, the "Cognitive Continuum" technique is used.

How to use the technique

The technique is used when the client assesses the situation negatively, for example: "this is a catastrophe", or gives a negative assessment of himself, for example: "I'm a loser" … The cognitive continuum can be created in a number of ways. In the dialogs below, I clearly illustrated how each of the two methods of performing the technique is carried out. In the first example, the client assesses the situation negatively, and in the second, himself.

Example # 1. Attitude to the situation

First, I draw a scale from 0 to 100%, where 0% is the complete absence of negativity, and 100% is its strongest manifestation. Then I ask the client to rate the negative situation and place this rating on the scale. After that, we, together with the client, supplement the scale with intermediate circumstances in 10% increments, and reevaluate the situation according to a new gradation of events on the scale. When the negative assessment changes, we discuss why everything is actually better than it seemed before.

Therapist: “Yesterday you were very upset because not all the questions were answered during the interview. You think that if you are not accepted for this position, it will be terrible … Let's draw a scale with indicators from 0 to 100%, where 100% is if you were diagnosed with a fatal diagnosis, and 0% is a complete absence of negativity. Assuming you really won't get hired, how awful would that be on this scale?"

Client: "I think 70 percent. Lately, I have had a hard time finding a job."

Therapist: “Now let's fill the scale with different events to get a kind of continuum. Let's mark the indicators on the scale: 100% - this is the news of a fatal diagnosis, and 70% - you will not be invited to work. What event could have hit the 90% mark?"

Client: "Well … If I got sick with pneumonia in a severe form and ended up in intensive care."

Therapist: "And 80%?"

Client: "If there was a fire in my house."

Therapist: "And 60%?"

Client: "It's hard to say … Maybe a divorce from my husband."

Therapist: "And 50%?"

Client: “I don’t know… Maybe there’s a quarrel with a friend.”

Therapist: "And 40%?"

Client: “Maybe if I had a bad haircut. I think there are many situations that can be attributed to this."

Therapist: "So if you don't get a new job, is it as awful as a fatal diagnosis, resuscitation or fire?"

Client: "Of course not"

Therapist: "Think, is it really worse that you won't be hired than breaking up with your loved one?"

Client: "You're right. My husband is much more important to me. If I don't get this job, it will most likely be as unpleasant as a fight with a friend, but not a disaster."

Example # 2. Attitude to yourself

In this example, I again draw the scale from 0 to 100% and ask the client to place their beliefs on the scale. Then we fill in the scale with additional circumstances and discuss the result obtained.

Therapist: « You consider yourself stupid because not all of the questions were answered in the interview yesterday.… Let's draw a scale and set the values to 0 and 100%. Let's say 100% are the smartest job seekers who can answer all the questions. Where can we place you on the scale?"

Client: "Zero, probably."

Therapist: "Do you know someone for whom 0% is a fairer estimate than it is for you?"

Client: “Yes, there is one friend from our department. She failed several interviews before being hired."

Therapist: “Let's put it at 0%. Could someone be more unsuccessful in the interview than your friend?"

Client: "Do not know".

Therapist: “Imagine a person who answers all questions incorrectly every time, and often does not even know what to say. If you put it on the scale at 0%, then where to move your friend, and where to put you?"

Client: "In this case, an acquaintance from our department is 30%, and mine is 50%."

Therapist: "What about a person who doesn't even look for a job and doesn't send out a resume?"

Client: "Then it should be placed at 0%."

Therapist: "And where to move the person who is trying, but nothing comes of it?"

Client: "Then it can be moved 20%."

Therapist: "And you and your acquaintance from your department?"

Client: "I know 50%, but me 70%."

Therapist: "Do you think it is right to call a person who is 70% expert stupid?"

Client: Wrong. Most likely, we can say about such a person that he is 70% expert”.

Therapist: “Now let's get back to your idea. How convinced are you now that you are stupid if you could not answer all the questions in the interview?"

Conclusion

The “Cognitive Continuum” technique allows the client to see that apart from the extreme boundaries: “good or bad”, coped or failed”, there are various gradations of these concepts. The ability to see gradations is a skill that helps clients to look at what is happening in the future, not to go to extremes, to be more rational about various life circumstances and to deal with them more easily.

Bibliography:

1. Techniques of cognitive psychotherapy / R. Leahy - "Peter", 2017 - (Himself a psychologist (Peter))
2. Beck Judith. Cognitive Behavioral Therapy. From basics to directions. - SPb.: Peter, 2018.-- 416 s: ill. - (Series "Masters of Psychology")