IDENTIFICANDO AS CRENÇAS NUCLEARES SOBRE SI MESMO

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A Artmed é a editora
oficial da ABP

  



   
  
  
 
  



2017
Tradução:
Sandra Maria Mallmann da Rosa
 
Revisão técnica:
Bernard Rangé
Doutor em Psicologia. Professor do Programa de Pós-graduação em Psicologia 
do Instituto de Psicologia da Universidade Federal do Rio de Janeiro (UFRJ).
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


 






















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
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





Autores

    

       
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
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
S



          


    

     
   
           

        


        


             




  
Agradecimentos

         
 





           



          


       





 
   




       



      



viii Agradecimentos


           






 Agradecimentos ix
Prefácio
R
 



 


































 

              



     




          

       

            






xii Prefácio
Uma Breve Mensagem para os 
Clínicos e Leitores Interessados
R 
          










   







  







         


 





       






  

     

    









          



xiv Uma breve mensagem para os clínicos e leitores interessados
           

 
 




 Uma breve mensagem para os clínicos e leitores interessados xv
Lista das Folhas de Exercícios
 Folha de Exercícios 2.1 Compreendendo meus problemas 13 
 Folha de Exercícios 3.1 As relações com o pensamento 23 
 Folha de Exercícios 4.1 Identificando estados de humor 30 
 Folha de Exercícios 4.2 Identificando e avaliando estados de humor 32
 Folha de Exercícios 5.1 Definindo objetivos 36
 Folha de Exercícios 5.2 Vantagens e desvantagens de atingir ou 
 não meus objetivos 37
 Folha de Exercícios 5.3 O que pode me ajudar a atingir meus objetivos? 38
 Folha de Exercícios 5.4 Sinais de melhora 39
 Folha de Exercícios 6.1 Distinguindo situações, estados 
 de humor e pensamentos 48
 Folha de Exercícios 7.1 Associando pensamentos e estados de humor 58
 Folha de Exercícios 7.2 Separando situações, estados de 
 humor e pensamentos 59
 Folha de Exercícios 7.3 Identificando pensamentos automáticos 61
 Folha de Exercícios 7.4 Identificando pensamentos “quentes” 64
 
 Folha de Exercícios 8.1 Fatos versus interpretações 74
 Folha de Exercícios 8.2 Onde estão as evidências? 88
 Folha de Exercícios 9.1 Completando o Registro de Pensamentos de Márcia 106
 Folha de Exercícios 9.2 Registro de Pensamentos 110
 Folha de Exercícios 10.1 Fortalecendo novos pensamentos 115 
 Folha de Exercícios 10.2 Plano de ação 121
 Folha de Exercícios 10.3 Aceitação 125
 Folha de Exercícios 11.1 Identificando pressupostos subjacentes 137
 Folha de Exercícios 11.2 Experimentos para testar um pressuposto 
 subjacente 144
 
 Folha de Exercícios 12.1 Identificando crenças nucleares 154
 Folha de Exercícios 12.2 Técnica da seta descendente: identificando 
 crenças nucleares sobre si mesmo 155
 Folha de Exercícios 12.3 Técnica da seta descendente: identificando 
 crenças nucleares sobre outras pessoas 156
 Folha de Exercícios 12.4 Técnica da seta descendente: identificando 
 crenças nucleares sobre o mundo (ou minha vida) 157
 Folha de Exercícios 12.5 Identificando uma nova crença nuclear 160
 Folha de Exercícios 12.6 Registro de crença nuclear: registrando evidências 161
 que apoiam uma nova crença nuclear 
 Folha de Exercícios 12.7 Avaliando a confiança em minha nova 
 crença nuclear 163
 Folha de Exercícios 12.8 Classificando comportamentos em uma escala 166
 Folha de Exercícios 12.9 Experimentos comportamentais para fortalecer 
 novas crenças nucleares 169
 Folha de Exercícios 12.10 Gratidão sobre o mundo e minha vida 172
 Folha de Exercícios 12.11 Gratidão sobre os outros 173
 Folha de Exercícios 12.12 Gratidão sobre mim mesmo 174
 Folha de Exercícios 12.13 Aprendendo com meu diário de gratidão 175
 Folha de Exercícios 12.14 Expressando gratidão 178
 Folha de Exercícios 12.15 Atos de gentileza 180
 
 Folha de Exercícios 13.1 Inventário de Depressão de 
 A mente vencendo o humor 186
 Folha de Exercícios 13.2 Escores do Inventário de Depressão de 
 A mente vencendo o humor 187
 Folha de Exercícios 13.3 Identificando aspectos cognitivos da depressão 191
 Folha de Exercícios 13.4 Registro de Atividades 199
 Folha de Exercícios 13.5 Aprendendo com meu Registro de Atividades 200
 Folha de Exercícios 13.6 Cronograma de Atividades 206
 Folha de Exercícios 14.1 Inventário de Ansiedade de 
 A mente vencendo o humor 213
 Folha de Exercícios 14.2 Escores do Inventário de Ansiedade de 
 A mente vencendo o humor 214
 Folha de Exercícios 14.3 Identificando pensamentos associados à ansiedade 224
 Folha de Exercícios 14.4 Fazendo uma escada de medos 230
 Folha de Exercícios 14.5 Minha escada de medos 231
xviii Lista das Folhas de Exercícios
 Folha de Exercícios 14.6 Avaliação de meus métodos de relaxamento 238
 
 Folha de Exercícios 15.1 Avaliando e acompanhando meus 
 estados de humor 246
 Folha de Exercícios 15.2 Quadro de escores do humor 247
 Folha de Exercícios 15.3 Compreendendo a raiva, a culpa e a vergonha 250
 Folha de Exercícios 15.4 Escrevendo uma carta de perdão 257
 Folha de Exercícios 15.5 Avaliação de minhas estratégias de manejo da raiva 258
 Folha de Exercícios 15.6 Avaliando a gravidade de minhas ações 262
 Folha de Exercícios 15.7 Usando uma torta de responsabilidades 
 para culpa ou vergonha 265
 Folha de Exercícios 15.8 Fazendo reparações por ter prejudicado alguém 266
 Folha de Exercícios 15.9 Perdoando a mim mesmo 269
 
 Folha de Exercícios 16.1 Checklist de habilidades de A mente 
 vencendo o humor 273
 Folha de Exercícios 16.2 Meu plano para reduzir o risco de recaída 278
 Lista das Folhas de Exercícios xix
Sumário
1 Como A mente vencendo o humor pode ajudá-lo ......................... 1
2 Compreendendo seus problemas ................................................... 5
3 É o pensamento que conta ............................................................ 17
4 Identificando e avaliando estados de humor ................................. 27
5 Definindo objetivos pessoais e observando as melhoras ................ 35
6 Situações, estados de humor e pensamentos ................................ 41
7 Pensamentos automáticos ............................................................. 51
8 Onde estão as evidências? ............................................................. 71
9 Pensamento alternativo ou compensatório .................................... 95
10 Novos pensamentos, planos de ação e aceitação ........................... 113
11 Pressupostos subjacentes e experimentos comportamentais ......... 129
12 Crenças nucleares .......................................................................... 147
13 Compreendendo sua depressão ..................................................... 183
14 Compreendendo sua ansiedade ..................................................... 211
15 Compreendendo a raiva, a culpa e a vergonha .............................. 245
16 Mantendo seus ganhos e experimentando mais felicidade ............ 271
Epílogo.......................................................................................... 283
Apêndice: Cópias de Folhas de Exercícios selecionados .................. 289
Índice ............................................................................................. 323
Os leitores deste livro podem fazer download e imprimir 
cópias adicionais das folhas de exercícios acessando a área de 
Conteúdo online no link desta obra em loja.grupoa.com.br 
para uso pessoal ou em pacientes individuais.
xxii Sumário
1 
Como A Mente Vencendo 
o Humor Pode Ajudá-lo
U

           









COMO ESTE LIVRO IRÁ AJUDÁ-LO?
       







         







2 Greenberger & Padesky

 

 
 

    





COMO VOCÊ IRÁ SABER SE ESTE LIVRO ESTÁ AJUDANDO?




           



   


   



COMO USAR ESTE LIVRO





 

 A mente vencendo o humor 3




    












   


Você pode usar A mente vencendo o humor 
para outras questões além do humor?




E se você quiser usar as folhas de exercícios mais de uma vez? 






4 Greenberger & Padesky


Resumo do Capítulo 1 
 A terapia cognitivo-comportamental (TCC) é um método comprovadamente efetivo para de-
pressão, ansiedade, raiva e outros estados de humor.
 A TCC também pode ser usada para auxiliar no tratamento de transtornos alimentares, uso de 
álcool e drogas, estresse, baixa autoestima e outras condições.
 A mente vencendo o humor objetiva ensinar habilidades de TCC de forma gradual.
 A maioria das pessoas descobre que, quanto mais tempo dedica à prática de cada habilidade, 
maior benefício obtém.
 Você encontrará orientações ao longo do livro que o ajudarão a personalizar a ordem de leitura 
dos capítulos para que possa se direcionar para os estados de humor que mais o preocupam.
2 
Compreendendo seus Problemas


 








            



     







             







   
6 Greenberger & Padesky





           




    







         
 

         

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
  


COMPREENDENDO OS PROBLEMAS DE PAULO




      
 

 A mente vencendo o humor 7

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
      




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

  
   





      



 


AMBIENTE
Pensamentos
Comportamentos
Reações físicas Estado de humor
FIGURA 2.1 Modelo de cinco partes para compreender as experiências da vida.
© 1986, por Christine A. Padesky.
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
      



8 Greenberger & Padesky

         

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
           



 



              





          







   









           

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  


 A mente vencendo o humor 9





            

















    










  
















10 Greenberger & Padesky

   


         






   


    




  


          

 






COMPREENDENDO OS PROBLEMAS DE MARISA




 A mente vencendo o humor 11
  






 












            

  






          






 



12 Greenberger & Padesky
  


   










 




 


COMPREENDENDO OS PROBLEMAS DE VÍTOR
  

     

   



            


          
A mente vencendo o humor 13


     







EXERCÍCIO: Compreendendo os próprios problemas
Assim como Paulo, Marisa, Márcia e Vítor usaram o modelo de cinco partes para compreender 
seus problemas, você também pode começar a entender seus problemas, observando o que está 
vivenciando nessas cinco áreas de sua vida: mudanças ambientais/situações de vida, reações físicas, 
estados de humor, comportamentos e pensamentos. Na Folha de Exercícios 2.1, descreva quaisquer 
mudanças recentes ou problemas de longa data vivenciados em cada uma dessas áreas. Se você tiver 
dificuldade em preencher a Folha de Exercícios 2.1, responda às perguntas contidas em Dicas Úteis 
na página a seguir.
FOLHA DE EXERCÍCIOS 2.1 Compreendendo meus problemas
Mudanças ambientais/situações de vida: _______________________________________________________________
____________________________________________________________________________________________________
Reações físicas: ______________________________________________________________________________________
____________________________________________________________________________________________________
Humor: _____________________________________________________________________________________________
____________________________________________________________________________________________________
Comportamento: ____________________________________________________________________________________
____________________________________________________________________________________________________
Pensamentos: _______________________________________________________________________________________
____________________________________________________________________________________________________
A mente vencendo o humor, segunda edição. © 2016 Dennis Greenberger e Christine A. Padesky. Os compradores deste livro podem fazer 
cópias e/ou download de cópias adicionais desta folha de exercícios (ver quadro no final do Sumário).
14 Greenberger & Padesky


            
          



 


      


DICAS ÚTEIS 
              


  
 

        
           


     



  



 

      

 A mente vencendo o humor 15
Resumo do Capítulo 2
 Há cinco partes em qualquer problema: ambiente/situações de vida, reações físicas, humor, 
comportamentos e pensamentos.
 Cada uma dessas cinco partes interage com as outras.
 Pequenas mudanças em qualquer área podem originar mudanças nas demais áreas.
 A identificação dessas cinco partes pode proporcionar uma nova maneira de compreender os 
próprios problemas e fornecer ideias de como fazer mudanças positivas na vida (ver Folha de 
Exercícios 2.1).
3 
É o Pensamento que Conta
N
  


QUAL É A RELAÇÃO ENTRE PENSAMENTO E HUMOR?





  

Pensamento: Alex é mal-educado. Ele está me insultando ao me ignorar assim. 
 Possíveis estados de humor (marque um): Irritado Triste Nervoso Afetuoso
Pensamento: Alex não me acha interessante. Todos me acham chato.
 Possíveis estados de humor (marque um): Irritado Triste Nervoso Afetuoso 
Pensamento: Alex parece tímido. Ele provavelmente se sente constrangido em olhar para mim. 
 Possíveis estados de humor (marque um): Irritado Triste Nervoso Afetuoso




      



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Pensamentos
Estados 
de humor




18 Greenberger & Padesky




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

          
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 
 








   

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




  

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           


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
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




  






 A mente vencendo o humor 19



  


QUAL É A RELAÇÃO ENTRE PENSAMENTO E COMPORTAMENTO?
 







   


 
         







      


 Pensamento Comportamento
Se eu não for agora, eles vão acabar com a comida. ________________________________ 
É falta de educação correr até o bufê quando estamos 
no meio da conversa. ________________________________
Meu avô está muito vacilante para segurar o prato.  ________________________________
Meu primo e eu estamos tendo uma conversa muito 
agradável – nunca conheci alguém tão interessante. ________________________________
Pensamentos
Comportamento
  

  



20 Greenberger & Padesky

 



 






           


    



           
           
            

              
              
 
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



 

QUAL É A RELAÇÃO ENTRE PENSAMENTO E REAÇÕES FÍSICAS?


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
 A mente vencendo o humor 21

 
          
   
        
      
           
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



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




 

         
            
         
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

 REAÇÕES FÍSICAS PENSAMENTOS
 
 Aumento no batimento cardíaco “Vou ter um ataque cardíaco.”
 
 Respiração mais superficial
 
 Menos oxigênio para o coração e o cérebro 
 
 Aumento no batimento cardíaco “Isto significa que realmente vou ter 
 um ataque cardíaco. Vou morrer.”
 
 Maior aumento nas sensações físicas 
 PÂNICO
FIGURA 3.1 O pânico de Márcia.
 Pensamentos
 Reações
 físicas
22 Greenberger & Padesky




QUAL É A RELAÇÃO ENTRE PENSAMENTO E AMBIENTE?
          
 
 

    






























PensamentosAmbiente
 A mente vencendo o humor 23
