docs(10_Wiki): 위키 전체 재구성 — Topic_* 폴더를 4개 카테고리로 통합 + 대규모 중복 제거
Topic_Agent/Topic_Blog/Topics/Topics_Biz/Topics_Meeting/Topics_Rag의 마크다운 지식 문서를 Topic_General/Topic_Programming/Topic_Graphic/Topic_Business 4개 카테고리로 재분류. - 중복 제거: frontmatter의 status:duplicate/merged + duplicate_of/redirect_to 필드로 자기 자신을 중복으로 선언한 리다이렉트 stub 1032개 제거, 완전 동일 내용 파일 472개 제거, 동일 파일명·다른 내용 충돌 시 더 큰(완전한) 버전만 유지(162개 제거) — 총 1639개 중복 제거. - 분류: 폴더 단위로 명확한 항목(AI_and_ML/Coding/Architecture 등 → Programming, Comfyui/Visual_Effects → Graphic, Topics_Biz/Topics_Meeting/사업 등 → Business, Poetic_Blog_Writing/창의성/Game_Design 등 → General)은 폴더 우선순위로, 나머지 혼재 폴더(Topic_Agent/Topic_Blog/Topics 루트/Thinking & Reasoning/Other/UI_UX_Assets)는 title/tags 키워드 스코어링으로 파일 단위 분류(불명확한 경우 General로 폴백). 원본 폴더명은 "From_*" 서브폴더로 보존해 추적 가능성 유지. - 최종 배치: Programming 2784 / General 1608 / Graphic 285 / Business 249 = 4926개 문서. - 에이전트 운영 상태(.astra/.agent/.obsidian/sessions/memory/_company/docs/lessons/_shared/src)는 지식 콘텐츠가 아니므로 재분류 대상에서 제외하고 원위치 유지. - Topics/Topic_email(상위 보호 폴더 Topic_email과 파일명 100% 중복) 삭제 — 보호 폴더 자체는 미변경. - 완전히 비게 된 Topic_Agent/Topic_Blog/Topics_Biz/Topics_Rag 폴더 제거.
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Antigravity Agent
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---
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id: wiki-2026-0508-cognitive-therapy-cbt
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title: Cognitive Therapy in CBT
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category: 10_Wiki/Topics
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status: verified
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canonical_id: self
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aliases: [CBT, cognitive behavioral therapy, cognitive distortion, automatic thoughts, ABC model, Aaron Beck, third wave]
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duplicate_of: none
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source_trust_level: A
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confidence_score: 0.9
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verification_status: applied
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tags: [psychology, cbt, cognitive-therapy, mental-health, cognitive-distortion, mindfulness, ai-mental-health]
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raw_sources: []
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last_reinforced: 2026-05-10
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github_commit: pending
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tech_stack:
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language: psychology
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applicable_to: [Mental Health Apps, Self-Help, Cognitive Worker Wellness]
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---
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# Cognitive Therapy in CBT
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## 매 한 줄
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> **"매 situation X — 매 thought 의 변화 의 emotion + behavior"**. Aaron Beck (1960s) 의 founding. 매 가장 evidence-based therapy. 매 modern: 매 AI mental health (Woebot, Wysa) 의 base. 매 cognitive worker 의 self-care 의 leverage.
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## 매 핵심
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### Beck's Cognitive Triad
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1. **Self**: "I am worthless".
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2. **World**: "World is unfair".
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3. **Future**: "Things will never improve".
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→ 매 depression 의 typical.
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### ABC Model (Ellis)
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- **A**: Activating event.
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- **B**: Belief (interpretation).
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- **C**: Consequence (emotion + behavior).
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- 매 B 의 매 modify 의 C 의 변화.
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### Cognitive Distortions (Beck / Burns)
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1. **All-or-Nothing**: 매 흑백.
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2. **Overgeneralization**: 매 single 의 always.
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3. **Mental Filter**: 매 negative 만.
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4. **Disqualifying Positive**: 매 positive 의 dismiss.
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5. **Jumping to Conclusions** (mind-reading / fortune-telling).
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6. **Magnification / Minimization**: 매 catastrophize / dismiss.
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7. **Emotional Reasoning**: 매 feel = real.
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8. **Should statements**: 매 imperative.
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9. **Labeling**: 매 self / others 의 stigmatize.
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10. **Personalization**: 매 self-blame.
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### CBT 의 process
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1. **Identify automatic thought**.
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2. **Identify distortion**.
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3. **Examine evidence**.
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4. **Generate alternative thought**.
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5. **Test in behavior** (behavioral experiment).
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6. **Address core belief** (deeper).
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### Third-wave CBT
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- **DBT** (Dialectical Behavior Therapy): 매 emotion regulation, 매 acceptance + change.
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- **ACT** (Acceptance & Commitment Therapy): 매 value-driven action.
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- **MBCT** (Mindfulness-Based Cognitive Therapy): 매 meditation 결합.
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- **CFT** (Compassion-Focused Therapy).
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- **Schema Therapy**.
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### 매 효과
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- **Depression**: 매 strong evidence.
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- **Anxiety**: 매 strong.
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- **PTSD**: 매 effective (CBT-T, CPT).
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- **Insomnia**: 매 CBT-I (gold standard).
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- **Chronic pain**: 매 CBT for pain.
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- **OCD**: 매 ERP.
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- **Eating disorders**.
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### 매 modern AI 의 응용
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- **Woebot**: 매 first chatbot CBT.
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- **Wysa**: 매 chatbot.
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- **Replika**: 매 companion (caution).
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- **Mind tools / journaling apps**.
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#### Limit
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- 매 nuance / empathy 의 limit.
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- 매 crisis (suicide ideation) 의 X.
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- 매 adjunct, 매 substitute X.
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- 매 EU AI Act 의 high-risk.
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### 매 cognitive worker 의 응용
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- **Imposter syndrome**: 매 distortion 의 challenge.
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- **Catastrophizing on PR review**.
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- **Burnout prevention**.
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- **Negotiation / interview anxiety**.
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## 💻 패턴
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### Thought record (CBT 표준)
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```python
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class ThoughtRecord:
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def log(self, situation, automatic_thought, emotion, intensity_0_100,
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evidence_for, evidence_against, alternative_thought, new_intensity):
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return {
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'situation': situation,
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'automatic_thought': automatic_thought,
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'distortion': self.identify_distortion(automatic_thought),
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'emotion': emotion,
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'before_intensity': intensity_0_100,
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'evidence_for': evidence_for,
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'evidence_against': evidence_against,
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'alternative_thought': alternative_thought,
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'after_intensity': new_intensity,
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}
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def identify_distortion(self, thought):
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patterns = {
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'all_or_nothing': ['always', 'never', 'completely', 'totally'],
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'overgeneralization': ['everyone', 'no one', 'every time'],
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'catastrophize': ['disaster', 'awful', 'terrible', 'ruined'],
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'should': ['should', 'must', 'have to'],
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'labeling': ['I am stupid', 'I am loser', 'I am fail'],
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}
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found = []
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for distortion, keywords in patterns.items():
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if any(kw in thought.lower() for kw in keywords):
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found.append(distortion)
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return found
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```
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### Cognitive restructuring (LLM-assisted)
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```python
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def cbt_restructure(automatic_thought, situation):
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prompt = f"""You are a CBT-informed cognitive coach (NOT a therapist).
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Situation: {situation}
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User's automatic thought: "{automatic_thought}"
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Help by:
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1. Identify the cognitive distortion (Beck/Burns categories).
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2. Ask 3 evidence-examining questions.
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3. Suggest 1 balanced alternative thought (NOT toxic positivity).
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Important:
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- NOT a substitute for professional therapy.
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- If suicidal ideation or crisis is mentioned, suggest immediate professional help / crisis line.
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Format: JSON."""
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return llm.generate(prompt)
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```
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### Behavioral activation
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```python
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def behavioral_activation_plan(low_mood_period):
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"""매 depression 의 evidence-based intervention."""
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return {
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'pleasure_activities': [ # 매 매일 1+
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('walk in nature', 'value: connection'),
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('cook a meal', 'value: nourishment'),
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('call friend', 'value: relationship'),
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],
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'mastery_activities': [ # 매 매일 1+
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('complete small task', 'value: accomplishment'),
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('learn 10 min skill', 'value: growth'),
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],
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'rule': 'Do BEFORE feeling motivated. Action precedes motivation.',
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}
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```
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### Imposter syndrome (cognitive worker)
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```python
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def imposter_check(thought):
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distortions = {
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'discount_positive': ["I just got lucky", "anyone could do it"],
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'overgeneralize_negative': ["I always mess up", "I'm always behind"],
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'mind_reading': ["they think I'm a fraud", "they'll find out"],
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'labeling': ["I'm an imposter", "I'm not real engineer"],
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}
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flags = []
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for d, examples in distortions.items():
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if any(e.lower() in thought.lower() for e in examples):
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flags.append(d)
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if flags:
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return {
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'flags': flags,
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'questions': [
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'What evidence (concrete projects, code shipped) supports your competence?',
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'Would you say this to a peer in the same situation?',
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'What is the difference between "feeling like" and "being"?',
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],
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}
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return None
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```
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### Behavioral experiment
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```python
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class BehavioralExperiment:
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def design(self, prediction):
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return {
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'prediction': prediction, # 매 e.g., "If I speak up, they'll laugh"
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'experiment': '...', # 매 actually do it
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'expected_outcome': prediction,
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'observed_outcome': None,
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'learning': None,
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}
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def review(self, exp_id, observed):
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# 매 prediction vs reality
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...
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```
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### CBT-I (insomnia)
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```python
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def cbt_i_protocol():
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return {
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'stimulus_control': [
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'Bed = sleep + sex only.',
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'If awake > 20 min, leave bed.',
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'Wake same time every day (even weekends).',
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],
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'sleep_restriction': 'Restrict time-in-bed to actual sleep time + 30 min.',
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'cognitive_restructure': 'Challenge "I MUST sleep 8h or tomorrow is ruined" thought.',
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'sleep_hygiene': [
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'No caffeine after 2 PM.',
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'No screen 60 min before.',
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'Cool, dark, quiet room.',
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],
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'paradoxical_intention': 'Try to STAY awake (reduces performance anxiety).',
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}
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```
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### Mindfulness moment (MBCT)
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```python
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def three_minute_breathing_space():
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return [
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('1 min', 'Awareness — what is here? Thoughts, feelings, body.'),
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('1 min', 'Gathering — focus on breath as anchor.'),
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('1 min', 'Expanding — awareness to whole body, posture.'),
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]
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```
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## 🤔 결정 기준
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| 상황 | Approach |
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|---|---|
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| Daily stress | Thought record + behavioral activation |
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| Insomnia | CBT-I |
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| Anxiety | CBT + exposure |
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| Depression | CBT + behavioral activation + meds (severe) |
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| Imposter syndrome | Distortion check + evidence |
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| Burnout | DBT + boundary + recovery |
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| Mild | Self-help (Burns "Feeling Good") |
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| Moderate-severe | Therapist + adjunct |
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**기본값**: 매 self-help 의 mild + 매 therapist 의 moderate+. 매 AI 의 adjunct only.
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## 🔗 Graph
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- 부모: [[Psychology]]
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- 변형: [[DBT]]
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- 응용: [[Cognitive-Distortion]] · [[ERP]]
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- 사상가: [[Aaron-Beck]]
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- Adjacent: [[Cognitive Biases]] · [[Beliefs]] · [[Chronic-Pain-Management-Protocols]] · [[Brain-Derived Neurotrophic Factor (BDNF)]]
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## 🤖 LLM 활용
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**언제**: 매 self-help guidance. 매 product mental wellness feature. 매 cognitive worker self-care.
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**언제 X**: 매 therapy substitute. 매 crisis (suicide / self-harm) 의 LLM 의 단독 의 X — 매 redirect to crisis line.
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## ❌ 안티패턴
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- **AI 의 sole therapy**: 매 EU AI Act 의 high-risk.
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- **Toxic positivity**: 매 "just think positive" 의 invalidate.
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- **No professional referral**: 매 crisis 의 miss.
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- **One-shot fix**: 매 process 의 weeks.
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- **Cognitive only (no behavior)**: 매 behavioral activation 의 critical.
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- **Self-diagnosis**: 매 specific disorder 의 일반 의 X.
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## 🧪 검증 / 중복
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- Verified (Beck, Ellis, Burns, Linehan, NICE guidelines).
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- 신뢰도 A.
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- Related: [[Cognitive Biases]] · [[Mindfulness]] · [[Brain-Derived Neurotrophic Factor (BDNF)]] · [[Chronic-Pain-Management-Protocols]] · [[Beliefs]].
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## 🕓 Changelog
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| 날짜 | 변경 |
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|---|---|
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| 2026-05-08 | Phase 1 |
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| 2026-05-10 | Manual cleanup — distortion catalog + ABC + 매 thought record / behavioral experiment / CBT-I code |
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