Great — if you're using spaced repetition, especially in a study planner or with tools like Anki, RemNote, Notion, or Obsidian, then instead of flashcards, it's better to structure the content into spaced repetition-ready notes using progressive elaboration and atomic note-taking.

Below is a full breakdown of your CBT assignment in a spaced repetition–friendly format, optimized for:

• Easy recall
  
  

• Layered depth (you start with broad ideas, then add detail over time)
  
  

• Linking ideas (if you use Zettelkasten-style notes or Obsidian)
  
  

🧠 Spaced Repetition Notes – CBT Assignment

🔹 INTRODUCTION

🔸 Core Idea:

• CBT = Integration of cognitive therapy (Aaron Beck) and behavioral theory (Skinner, Wolpe).
  
  

• Basic model: Thoughts ↔ Emotions ↔ Behaviors
  
  

🔸 Why it works:

• Distorted thinking leads to distress and unhelpful behavior.
  
  

• Changing thoughts or behaviors can break the cycle.
  
  

🔹 TREATMENT PRINCIPLES OF CBT

🔸 1. The Cognitive Model

• Events → Beliefs → Emotions/Behavior
  
  

• Example: Two people fail an exam. One thinks “I’ll improve” (adaptive), the other “I’m worthless” (maladaptive).
  
  

🔸 2. Collaborative Empiricism

• Therapist & client = team.
  
  

• Explore beliefs together like scientists.
  
  

🔸 3. Socratic Questioning

• Examples: “What’s the evidence?”, “Is there another explanation?”
  
  

• Promotes self-discovery over advice-giving.
  
  

🔸 4. Goal-Oriented, Problem-Focused

• Each session has clear, agreed-on goals.
  
  

• Example goals: reduce panic attacks, improve sleep.
  
  

🔸 5. Structured and Time-Limited

• Typical duration: 10–20 sessions
  
  

• Session format:
  
  

  • Mood check
    
    

  • Agenda
    
    

  • Homework review
    
    

  • Skill practice
    
    

  • Assignments
    
    

🔸 6. Homework

• Reinforces therapy between sessions.
  
  

• Types:
  
  

  • Thought records
    
    

  • Behavioral experiments
    
    

  • Activity planning
    
    

🔸 7. Psychoeducation

• Teaching the client:
  
  

  • What CBT is
    
    

  • Their specific condition
    
    

  • Why each intervention is used
    
    

🔹 COGNITIVE TECHNIQUES IN CBT

🔸 1. Cognitive Restructuring

• Identify and challenge negative automatic thoughts (NATs)
  
  

• Replace with balanced alternatives
  
  

Example:

NAT: “Everyone will judge me if I speak.”
Balanced: “Most people won’t notice, and even if some do, I can handle it.”

🔸 2. Thought Records

• Log:
  
  

  • Situation
    
    

  • Emotion
    
    

  • Thought
    
    

  • Evidence for/against
    
    

  • Rational alternative
    
    

🔸 3. Decatastrophizing (“What if?”)

• Breaks catastrophic thinking
  
  

• Helps client imagine coping, even if the worst happens
  
  

🔸 4. Identifying Cognitive Distortions

• Common distortions:
  
  

  • All-or-nothing
    
    

  • Overgeneralization
    
    

  • Disqualifying the positive
    
    

  • Mind-reading
    
    

🔹 BEHAVIORAL TECHNIQUES IN CBT

🔸 1. Behavioral Activation (BA)

• Used in depression
  
  

• Schedule pleasant or mastery-based activities
  
  

Example: Client starts walking daily to improve mood.

🔸 2. Exposure Therapy

• For anxiety, OCD, PTSD, phobias
  
  

• Gradual exposure → reduced fear via habituation
  
  

Example: Fear of dogs:

1. Look at photos
   
   

2. Watch videos
   
   

3. Observe from a distance
   
   

4. Gradually interact
   
   

🔸 3. Systematic Desensitization

• Stepwise exposure + relaxation
  
  

• Good for phobias
  
  

🔸 4. Activity Scheduling / Graded Tasks

• Break big goals into small steps
  
  

• Increases success & self-efficacy
  
  

🔸 5. Skills Training

• Used when skill deficits cause distress
  
  

• Includes:
  
  

  • Social skills
    
    

  • Assertiveness
    
    

  • Problem-solving
    
    

Technique: Role-play, feedback, rehearsal.

🔹 INTEGRATION: COGNITIVE + BEHAVIORAL

🔸 How CBT works dynamically:

Trigger → Thought → Emotion → Behavior

         ↘                ↖

       Belief Update via CBT

Example:

• Trigger: Public speaking
  
  

• NAT: “I’ll embarrass myself”
  
  

• Behavior: Avoids presentations
  
  

• CBT:
  
  

  • Restructure belief
    
    

  • Gradual exposure (behavioral)
    
    

• Outcome: Increased confidence, reduced fear
  
  

🔹 RESEARCH & APPLICATIONS

🔸 What CBT Treats (Effectiveness):

• Depression
  
  

• GAD, Panic, Social Anxiety
  
  

• OCD
  
  

• PTSD
  
  

• Substance Use
  
  

🔸 Extensions (Third Wave):

• Mindfulness-Based CBT
  
  

• ACT (Acceptance & Commitment Therapy)
  
  

🔹 CONCLUSION INSIGHT

• CBT = More than symptom relief
  
  

• Empowers clients to become their own therapists
  
  

• Long-term benefits: resilience, relapse prevention
  
  

🗓 Suggested Spaced Repetition Plan

Day

Focus

1

Introduction + Principles

3

Cognitive Techniques

5

Behavioral Techniques

7

Integration + Clinical Examples

10

Applications + Third-Wave CBT

15

Full Review – with added clinical examples

21

Attempt writing key sections from memory

30

Final pass + Reinforce weak areas

If you use Obsidian, I can also format this into Markdown with internal links and tags (e.g. [[CBT - Cognitive Techniques]]) for you to use in your personal knowledge system.

Would you like that version next? Or a downloadable format (Markdown, PDF, Notion table)?