Automatic Thoughts: Approaches from CBT and Psychoanalysis
Automatic thoughts, often perceived as intrusive or disruptive, are approached differently by Cognitive Behavioral Therapy (CBT) and Psychoanalysis, but both offer complementary perspectives that enrich their understanding and management.
In CBT, automatic thoughts are defined as quick, spontaneous ideas that arise in response to specific stimuli, often imbued with cognitive distortions. Aaron Beck, in his work Cognitive Therapy: Theory and Practice (2007), describes how these thoughts reflect dysfunctional core beliefs that can fuel negative emotions such as anxiety and insecurity. The focus of CBT is to identify, question, and restructure these thoughts, promoting symptomatic relief and behavioral changes that help the individual cope with specific situations in a more balanced way.
In Psychoanalysis, the term "automatic thoughts" is not used directly, but Freudian theory introduces the idea of mental contents that emerge involuntarily, often as symbolic manifestations of the unconscious. In works such as The Interpretation of Dreams (1900) and The Psychopathology of Everyday Life (1901), Freud analyzes how these contents are related to repressed desires or traumas. Psychoanalysis seeks to understand the underlying meaning of these thoughts, investigating their origins in the individual's emotional history and their unconscious dynamics.
The integration of these approaches, as practiced at the Rodriguez Costa Mental Health Clinic, can be especially effective in managing automatic thoughts, often perceived as "unwanted invaders" of the mind. CBT provides practical and structured tools to identify, question, and reframe these thoughts, promoting immediate relief from negative emotions. At the same time, Psychoanalysis deepens the understanding of their roots, exploring traumas, repressed desires, and unconscious dynamics that fuel them. This combination not only helps reduce suffering but also promotes lasting psychic transformation, strengthening self-awareness and fostering deeper and more balanced emotional growth.
Integration: CBT and Psychoanalysis in the Management of Automatic Thoughts
Materials Needed:
Notebook and pen or a note-taking app on your phone to record the steps of the exercise and monitor progress.
Steps and Integration
Identify the Situation (CBT + Psychoanalysis)
TCC: Describe the situation that triggered intense emotions.
Example: "My girlfriend went out with colleagues to a company dinner, and I stayed home."
Psychoanalysis: Reflect:
"What does this situation remind me of? Have I experienced something similar before?"
"Why does this specific event trigger such a strong reaction in me?"
Example: "It reminds me of when my father always compared me to other people and I felt like I was never good enough."
Capture Automatic Thoughts (CBT + Psychoanalysis)
TCC: Ask yourself: "What went through my mind in that situation?"
Example: "She'll realize that her colleagues are better than me."
Psychoanalysis: In-depth study:
"Where does this idea that I am inferior come from?"
"Does this thought reflect something about me or something I've internalized from other people?"
Example: "I remember that, as a child, I was compared to my brother, who always seemed more capable."
Record the Emotion Felt (TCC)
Identify the emotion (e.g., jealousy, insecurity, sadness).
Rate the initial intensity of the emotion from 1 to 5, using the scale explained below.
Example: “Jealousy and insecurity (4/5).”
Analyze Thought (CBT + Psychoanalysis)
TCC: Question:
"Is this idea based on facts or just interpretations?"
"What in our relationship proves that she values me?"
Psychoanalysis: Explore:
"What do I feel I'm losing when I think like that?"
"Is there an inner voice that fuels this feeling of inferiority? Who would that voice be in my story?"
Example: "I feel that if she finds someone better, it reinforces my feeling of not being enough, as I already felt in childhood."
Reframe Your Thinking (CBT + Psychoanalysis)
TCC: Create a more balanced version of the thought process.
Example: "She has coworkers like anyone else, but that doesn't mean they're better than me. She chose to be with me for who I am."
Psychoanalysis: Connect to unconscious insight:
“My feelings of inferiority are rooted in the past, but that doesn’t reflect my current reality. Today, I am loved and valued.”
Example: “I am bringing an emotional pattern from the past into the present. I recognize that my girlfriend values me and that my self-esteem does not depend on these comparisons.”
Reassess Emotion (CBT)
After reframing your thoughts, reassess the intensity of the initial emotion.
Extra Tips
Consistency: Write down your emotions and thoughts daily to recognize patterns.
Self-empathy: Remember that automatic thoughts are common and don't define who you are.
Measurable Progress: Review your notes weekly to observe how your emotions and thoughts change over time.
Finally, it is important to emphasize that the steps described above offer a structured and integrated model for managing automatic thoughts, but it is important to highlight that they may undergo alterations or variations depending on the uniqueness of each case. The complexity of individual experiences, emotional roots, and life contexts vary widely, meaning that these steps do not necessarily correspond directly to all cases. Therefore, it is crucial to recognize the importance of continuity in therapeutic treatment, where the guidance of a qualified professional can adjust approaches as needed, ensuring personalized and effective support for each person.
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Bibliographic References
BECK, Aaron T. Cognitive Therapy: Theory and Practice . Porto Alegre: Artmed, 2007.
FREUD, Sigmund. The Interpretation of Dreams . São Paulo: Companhia das Letras, 2019.
FREUD, Sigmund. Psychopathology of Everyday Life . São Paulo: Companhia das Letras, 2015.