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It describes how thoughts operate on multiple levels, including core beliefs, underlying assumptions, and automatic thoughts, and how cognitive distortions can maintain negative patterns. The toolbox explains the ABC model for identifying activating events, beliefs, and consequences, emphasizing real-world practice and therapist-guided work to create new, workable responses.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/therapy-basics-toolbox-cbt-tools-and-core-concepts/204325/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/therapy-basics-toolbox-cbt-tools-and-core-concepts/204325.png","ImageObject",300,407,{"name":92,"@type":93},"Valentina","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-22","2026-09-05",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What is CBT and why is it considered evidence-based?","Question",{"text":113,"@type":114},"CBT is an evidence-based therapy for a range of mental health conditions and is described as a “gold standard” psychological treatment. It is structured and focuses on key problems identified in therapy.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How do the three levels of thought work in CBT?",{"text":118,"@type":114},"CBT identifies core beliefs as the deepest level, followed by underlying assumptions, and then automatic thoughts. Automatic thoughts arise in response to situations and influence mood and behaviour immediately.",{"name":120,"@type":111,"acceptedAnswer":121},"How does the ABCs model help evaluate responses to events?",{"text":122,"@type":114},"The ABCs model separates activating events (A), beliefs or automatic thoughts (B), and consequences (C) across emotions, body sensations, and behaviour. Recognizing and working on distorted B provides a more changeable target than changing A.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},204325,1788572542,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":130,"read_time":145},13056703020460,"https://ap-avatar.wpscdn.com/avatar/be000253dac470eee5d?_k=1778207105932848923","Table of Contents  \nCognitive Behavioural Therapy (CBT) 3  \nABCs 5  \nCognitions 9  \nBehavioural Interventions 19  \nCBT for Insomnia 25  \nAcceptance and Commitment Therapy 26  \nPresent Moment Awareness 27  \nAcceptance vs. Avoidance 29  \nDefusion From Thoughts 34  \nCompassion 37  \nSelf-Criticism: Changing Your Self-Talk 39  \nValues and Committed Action 42  \nDialectical Behaviour Therapy 49  \nMindfulness 53  \nDistress Tolerance 60  \nEmotion Regulation 65  \nInterpersonal Effectiveness 68  \nDBT Skills Summary 71  \nResources 74  \n© 2022 Mental Health @ Home  \n[https://mentalhealthathome.org](https://mentalhealthathome.org)  \nCognitive Behavioural Therapy (CBT)  \nCBT is considered an evidence-based therapy for a variety of mental health conditions. There’s been a lot of research done on CBT, and it’s very effective. It’s considered the “gold standard”psychological treatment for a number of different mental health conditions.  \nThat’s not to say that it’s useful for everyone. It’s very present-focused, so it’s not going to help you work through things like early attachment issues. It’s also quite structured and focused on the key problems identified, so there’s not a lot of room for talking about anything and everything that might be going on in your life. Still, even for people that don’t think CBT is the right fit for them overall, there are likely to be some CBT tools that can be useful.  \nCBT identifies three levels of thought. The deepest is core beliefs, which are absolute beliefs we hold about ourselves, others, and the future (these three elements are sometimes referred to as the cognitive triad) .  \nLayered on top of those are underlying assumptions, which are beliefs that take the form of if…then…  \nOn top of those are automatic thoughts. These pop up in response to a situation, and they have an immediate impact on both our mood and behaviour.  \nCore beliefs tend to be ideas that we’ve held onto for a long time, and when we’re faced with new information that is discrepant from our core beliefs, cognitive distortions may develop in order to shield the core beliefs and maintain them as being true. Since core beliefs are highly resistant to change, they can be hard to work on without guidance and objective feedback from a therapist.  \nCore beliefs may be used as the basis for developing rigid, maladaptive rules/schemas of what we must/should do. These schemas in turn feed into negative automatic thoughts. In a later section, we’ll take a closer look at these rules.  \nUncovering core beliefs involves peeling apart the layers of things that we experience to identify what is underpinning them. This can be done by asking questions such as:  \n• What does that mean?  \n• What is bad about that?  \n• If that were true/false, what would that say about me?  \nThe Centre for Clinical Interventions has a core beliefs module that you can work through here:  \n[https://www.cci.health.wa.gov.au/](https://www.cci.health.wa.gov.au/)~/media/CCI/Consumer%20Modules/ Back%20from%20The%20Bluez/Back%20from%20the%20Bluez%20-%2008%20-%20Core%20Beliefs.pdf  \nThe diagram below of Beck’s cognitive triad (beliefs about self-world-future) shows how negative beliefs can feed into one another, keeping someone trapped in negativity.  \nRecognizing these patterns isn’t going to magically bring about change. CBT requires practice, and in particular, real-world practice, which is why therapists will typically give homework atthe end of each session to be completed before the next session.  \nI like to conceptualize familiar thought patterns as well-worn neural pathways through the forest of the brain. Our brains like shortcuts, so that well-worn pathway is going to look pretty appealing, even if it’s not actually producing a good outcome.  \nCBT is about building new neural pathways, and then practicing those pathways often enough that they become the new easy, automatic route. If you don’t put in the practice, you’re just trying to bushwhack your way through overgrown","cbCaifcLqt6PH64X","https://ap.wps.com/l/cbCaifcLqt6PH64X","pdf",4245675,74,"English","# Cognitive Behavioural Therapy (CBT)\n## CBT foundations and thought levels\n## ABCs\n## Uncovering core beliefs\n## Cognitive triad and practice\n# Acceptance and Commitment Therapy\n## Present moment awareness\n## Acceptance vs. avoidance\n## Defusion from thoughts\n## Compassion\n## Values and committed action\n# Dialectical Behaviour Therapy\n## Mindfulness\n## Distress tolerance\n## Emotion regulation\n## Interpersonal effectiveness\n## DBT skills summary\n# Resources","[{\"question\":\"What is CBT and why is it considered evidence-based?\",\"answer\":\"CBT is an evidence-based therapy for a range of mental health conditions and is described as a “gold standard” psychological treatment. It is structured and focuses on key problems identified in therapy.\"},{\"question\":\"How do the three levels of thought work in CBT?\",\"answer\":\"CBT identifies core beliefs as the deepest level, followed by underlying assumptions, and then automatic thoughts. Automatic thoughts arise in response to situations and influence mood and behaviour immediately.\"},{\"question\":\"How does the ABCs model help evaluate responses to events?\",\"answer\":\"The ABCs model separates activating events (A), beliefs or automatic thoughts (B), and consequences (C) across emotions, body sensations, and behaviour. Recognizing and working on distorted B provides a more changeable target than changing A.\"}]","Therapy Basics Toolbox - CBT Tools and Core Concepts | PDF",186]