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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

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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)

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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.

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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?"

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3. Cognitive Distortions (Thinking Errors)

Distortion	Description	Example
All-or-nothing	Black-and-white thinking	"If I'm not perfect, I'm a failure"
Overgeneralization	One case = general pattern	"This always goes wrong for me"
Mental filter	Only perceiving negatives	Focusing on the single criticism in feedback
Mind reading	Believing to know what others think	"They surely hate me"
Catastrophizing	Assuming the worst case	"This will be a catastrophe"
Emotional reasoning	Feeling = reality	"I feel stupid, so I am stupid"
Should/must thinking	Rigid rules	"I should be able to do this"
Personalization	Relating everything to oneself	"The bad project was my fault"

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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?"

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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: [...]

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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

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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)

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References

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

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