2.

4 HUMANIST, COGNITIVE, AND EVOLUTIONARY PSYCHOLOGY

Table 2.2 Humanistic Therapies and their Theorists.

Humanistic Therapies Theorists

Analytical and Archetypal Psychology C.G. Jung, James Hillman

Authentic Movement Mary Whitehouse

Encounter Carl Rogers, Will Schultz

Existential Analysis Rollo May, James F.T Bugental

Focusing Eugene Gendin

Gestalt Art Therapy Janie Rhyne

Logotherapy Viktor Frankl

Neuro-Linguistic Programming Richard Bandler, John Grinder

Psychosynthesis Roberto Assagioli

Rational-Emotive Therapy Albert Ellis

Reality Therapy William Glasser

Self-Disclosure Sidney Jourard

Sensory Awareness though Movement Moshe Feldenkreis

Humanistic Psychology

- focus on intentionality and ethical values, determining human behavior

- holds a hopeful, constructive view of human beings and of their substantial capacity to be
self-determining

- acknowledges that the mind is strongly influenced by determining forces in society and
the unconscious, and emphasizes the conscious capacity of individuals to develop personal
competence and self-respect

- naka base sa action mo as a whole Hindi lang nakatingin sa ugali nakatingin sya sa lahat
sayo, The way you act, speak, or sense etc.

• Client-Centred Therapy (Carl Rogers)

tinutulungan tayo na ma established yung sarili natin, na ibalik kung ano ka talaga na hindi
need ng approval ng iba.

Person or client-centred therapy

- which relies on clients’ capacity for self-direction, empathy, and acceptance to promote

clients’ development

- Central to this thinking is the idea that the world is judgmental, and many people fear that
if they share with the world their true identity, it would judge them relentlessly. People
tend to suppress their beliefs, values, or opinions because they are not supported, not
socially acceptable, or negatively judged.

- provides a supportive environment in which clients can re-establish their true identity
(These three techniques are central to client-centred therapy because they build trust
between the client and therapist by creating a nonjudgmental and supportive environment
for the client.)

1. Unconditional Positive Regard (hindi dapat i judge ng psychologist or psychiatrist yung

client nya based don sa pinapaliwanag or sinasabe.)

-  is where parents, significant others (and the humanist therapist) accepts and
loves the person for what he or she is.  Positive regard is not withdrawn if the
person does something wrong or makes a mistake. The consequences of
unconditional positive regard are that the person feels free to try things out and
make mistakes, even though this may lead to getting it worse at times.

- Conditional positive regard is where positive regard, praise, and approval, depend
upon the child, for example, behaving in ways that the parents think correct. Hence
the child is not loved for the person he or she is, but on condition that he or she
behaves only in ways approved by the parent(s)

2. Authenticity/Congruence (kailangan ma build ng isang therapist yung trust ng isang

client so para mag tiwala ang cliente sa kanya ay dapat makita ng client na may tiwlaa yung
psychologist sa kanya.

3. Empathic Understanding (nilalagay nya yung sitwasyon nya sayo, para magkaintindihan
kayo at para maintindihan mo siya.)

- like sigmund freud forum, it means may different theory.

Incongruence –A person’s ideal self may not be consistent with what actually happens in
life and experiences of the person. It can lead to anxiety, depression, insecurities (the self-
image is different to the ideal self. Self-actualization of a person will be difficult.)
Congruence – gusto ng tao yung ginagawa nya. The development of congruence is
dependent on unconditional positive regard.  (the self-image is similar to the ideal self. This
person can self-actualize.)

Self-actualize - to fulfill one's potential and achieve the highest level of 'human-beingness’
This means that self-actualization occurs when a person’s “ideal self” (i.e., who they would
like to be) is congruent with their actual behavior (self-image). Kailangan na sa state sila ng
congruence.

According to Rogers, people can heal or aid

• Existential Therapy (Rollo May)

- contrasts the psychoanalysts’ focus on the self and focuses instead on “man in the world.”

- tinutulungan ka nmn neto para ibuilt yung srili mo na may purpose ka sa mundong ito, na
malaman mo yung halaga mo bilang isang tao

- The counsellor and the client may reflect on how the client has answered life’s questions
in the past, but attention ultimately emphasizes the choices to be made in the present and
future and enabling a new freedom and responsibility to act. By accepting limitations and
mortality, a client can overcome anxieties and instead view life as moments in which he or
she is fundamentally free.

1.Essence - reason in live

2.Existence - bakit tayo nabuhay, anong purpose natin sa mundo

• Gestalt Therapy (Fritz Perls)

- focuses on the skills and techniques that permit an individual to be more aware of their
feelings

- it is much more important to understand what patients are feeling and how they are
feeling rather than to identify what is causing their feelings. 

Abraham Maslow’s Hierarchy of Needs

Figure 2.15 Maslow’s Hierarchy of Needs.

 Maslow called the bottom four levels of the pyramid deficiency needs because a

person does not feel anything if they are met, but becomes anxious if they are not .
Thus, physiological needs such as eating, drinking, and sleeping are deficiency
needs, as are safety needs, social needs such as friendship and sexual intimacy, and
ego needs such as self-esteem and recognition.

 In contrast, Maslow called the fifth level of the pyramid a growth need[2] because it
enables a person to self-actualize or reach his or her fullest potential as a human
being. Once a person has met the deficiency needs, he or she can attend to self-
actualization.
Frederick Taylor’s Motivation Theory

Two Main Drives powering Human Behavior:

- To make an action kasi alam makakareceive sila ng rewards

• Biological Drive - an innate(inborn) motivational state produced by depletion or

deprivation of needed substance (e.g., water, oxygen) in order to impel behavior that will
restore physiological equilibrium

- can be defined as physiological needs necessary for human survival such as the
need for food, water, love and affection, and sex for reproduction.
- Needs, ex. sa forest,
- Kapag hindi naprovide and needs ng mga tao, magkakaron ng negative outcome
or can lead to do something bad.

• Reward-Punishment Drive
• actions are often inspired by a desire to gain outside reinforcement

• incentive theory - suggests that behavior is motivated by a desire for reinforcement or

incentives

- People are motivated for the rewards or incentives

- para siyang Positive punishment na mamomotivate ka pag nakareceive ka ng
praise or reward na kung saan excellent ka sa bagay na ginagawa mo, for
example, namomotivate ka mag aral mabuti or pumasok sa trabaho kasi
someone praise you or give you a reward.

Harry F. Harlow, professor of psychology at the University of Wisconsin, began to argue for
a third drive: intrinsic motivation.

- Intrinsic motivation involves doing something because it's personally rewarding

to you or because it is inherently satisfying them, enjoyable, fun and interesting.
Andito yung mga hobbies and passion ng isang tao dahil nga sa nageenjoy sya
gawin yung mga bagay na yon.
o Example: Reading about something because it's fun to learn is an example of
intrinsic motivation.
- Extrinsic motivation which refers to doing something because you want to earn
a reward or avoid punishment. Ginawa nya yung activity without enjoyment just
to get a reward. Rewards or other incentives — like praise, fame, or money —
are used as motivation for specific activities. 
o Example: Reading about something to receive praise from an instructor is an
example of extrinsic motivation.
- Painting (in), naeenjoy nagwoworkout

Factors that promote Intrinsic Motivation

• Curiosity. Curiosity pushes us to explore and learn for the sole pleasure of learning and
mastering. na curious ka sa isang bagay, na kaya ka nagkakaroon ng motivation para gwin
yung activity na yon.

• Challenge. Being challenged helps us work at a continuously optimal level work toward
meaningful goals. na chachallenge ka kaya na momotivate ka gawin yung activity.

• Fantasy. Fantasy involves using mental or virtual images to stimulate your behavior.
Parang nag imagine ka ng isang bagay then pag susumikapan mong makuha or machieve.
 Motivation Goals
Goals come from within and the
You do the activity because it’s
outcomes satisfy your basic
internally rewarding. You may
Intrinsic psychological needs for
do it because it’s fun,
autonomy, competence, and
enjoyable, and satisfying
relatedness.
Goals are focused on an outcome
and don’t satisfy your basic
You do the activity in order to
psychological needs. Goals
Extrinsic get an external reward in
involve external gains, such as
return.
money, fame, power, or avoiding
consequences.

Cognitive Psychology

-study of mental processes such as attention, memory, perception, language use, problem
solving, creativity, and thinking

- Focus on how people think

Kinakailangan maramdaman ng isang tao ang outside world for them to learn and of course
para magkaron sila ng perspective sa mga bagay bagay.

Kadalasan sa mga tao is naghahanap ng sagot sa buhay. Mga answers sa life is

makakatulong ang therapist dito.

• Attention - a state of focused awareness on a subset of the available perceptual

information

- first step in the learning process. The key function of attention is to filter out
irrelevant data, enabling the desired data to be distributed to the other mental
processes. Without the ability to filter out some or most of that simultaneous
information and focus on one or typically two inputs at most, the brain would
become overloaded as a person attempted to process all the information.
- ex. multitasking, no matter how ready you are, kung wala naman don ang
attention mo, wala kang matutunan.

• Memory - three main subclasses:

1. Procedural Memory: memory for the performance of particular types of action, is

often activated on a subconscious level, or at most requires a minimal amount of
conscious effort.
 - Lagging Include dito ung childhood or laging nakabased sya sa emotional
experiences

- muscle memory, automatic movements. Ginagamitan ng katawan, memory of

practicing something. habang paulit ulit ginagawa tumatatak sa isip natin kaya
automatically nagagawa naten yung bagay na yon. Kadalasan mahirap ipaliwanag
yung mga gantong bagay dahil nga automatic saten na gawin ito.

2. Semantic Memory: the encyclopedic knowledge that a person possesses

- Based on common knowledge, nang hindi nanggaling sa personal experience mo

- ex. hindi pa ako nakakpunta ng paris pero alam nya kung anong itsura ito dahil
nakikita mostly sa mg social media, internet or articles.

3. Episodic Memory: memory of autobiographical events that can be explicitly

stated, contains all memories that are temporal in nature, such as when you last
brushed your teeth.

- episode of life, nakabase sa emotional, biological and personal experiences. Involve

ka na don sa situations.

• Problem Solving

• Metacognition - involves conscious thought about thought processes

- also involves knowing yourself as a learner; that is, knowing your strengths and
weaknesses as a learner.
- Na a-identify mo kung san ka magaling at sa hindi magaling
- Ex. aware na nahihirapan sa math. But then again kahit nahihirapan kang
sagutan yung questions sa math, you’re still trying to study para mas
maintindihan mo pano magsolve and makuha mo yung mga answers na yon.
Nagkakaroon ka dito ng self-reflection, realizations, awareness, conscious about
don sa mga bagay na maling ginagawa mo.

Cognitive Distortions – errors in thinking (anxiety or depression)

- Negative or irrational patterns of thinking. Malaking influence sa motivation self-

esteem.
- are internal mental filters or biases that increase our misery, fuel our anxiety,
and make us feel bad about ourselves.

• All-or-nothing thinking - also known as black and white thinking or polarized thinking
 - Walang in between, walang maybe sa yes or no. walang medyo sa maganda o
panget. Laging dalawa lang ang sagot.
- For example, Joan feels like a failure at school. Every time she makes a mistake,
instead of acknowledging the error and trying to move past it, she gives up and
assumes that she'll never be able to do well.

• Overgeneralization - happens when you make a rule after a single event or a series of
coincidences. The words "always" or "never" frequently appear in the sentence. Because
you have experience with one event playing out a certain way, you assume that all future
events will have the same outcome.

- For example, Ben has inferred from a series of coincidences that seven is his
lucky number and has overgeneralized this to gambling situations involving the
number seven, no matter how many times he loses.

• Mental Filter - opposite of overgeneralization, but with the same negative outcome.
Instead of taking one small event and generalizing it inappropriately, the mental filter takes
one small event and focuses on it exclusively, filtering out anything else.

- This type of cognitive distortion can contribute to problems including addiction,

anxiety, poor self-belief, and interpersonal problems, among other issues.
- For example, Nathan focuses on all of the negative or hurtful things that his
partner has said or done in their relationship, but he filters all the kind and
thoughtful things his partner does. This thinking contributes to feelings of
negativity about his partner and their relationship.

• Discounting the Positive -involves ignoring or invalidating good things that have
happened to you. It is similar to mental filtering, but instead of simply ignoring the
positives, you are actively rejecting them.

- For example, Joel completes a project and receives an award for his outstanding
work. Rather than feeling proud of his achievement, he attributes it to pure luck
that has nothing to do with his talent and effort.

• Jumping to Conclusions

Ex. may nakasalubong, napatingin, at nag jujump sya sa conclusion na pinaguusapan

sya. Wala syang basis or magiging reason kung bakit nangyari iyon

•Mind reading: When you think someone is going to react in a particular way, or you
believe someone is thinking things that they aren’t

•Fortune telling: When you predict events will unfold in a particular way, often to
avoid trying something difficult
• Magnification - exaggerating the importance of shortcomings and problems while
minimizing the importance of desirable qualities.  Similar to mental filtering and
discounting the positive, this cognitive distortion involves magnifying your negative
qualities while minimizing your positive ones. 

- When something bad happens, you see this as "proof" of your own failures. But
when good things happen, you minimize their importance.
- ex. nadumihan yung uniform mo sa work, pero inisip mo agad na mawawala ka
sa trabaho pag nakita yon ng boss mo. Minamaliit mo lang yung mga bagay na
kakayahan mo or kung saan ka nageexcel dahil mas nakikita mo yung mga bagay
na pagkakamali mo

• Emotional reasoning - a way of judging yourself or your circumstances based on your

emotions.

- This type of reasoning assumes that because you are experiencing a negative
emotion, it must be an accurate reflection of reality. If you feel experience
feelings of guilt, for example, emotional reasoning would lead you to conclude
that you are a bad person.
- For example bigla kang natatakot sa isang situation, kaya nasabi mo or feeling
mo na sa danger ka.

• "Should" statements- involve always thinking about things that you think you "should" or
"must" do.

- They can also cause you to experience feelings of guilt or a sense of failure.
Because you always think you "should" be doing something, you end up feeling
as if you are always failing.
- An example: Cheryl thinks that she should be able to play a song on her violin
without making any mistakes. When she does make mistakes, she feels angry
and upset with herself. As a result, she starts to avoid practicing her violin.

• Labeling -involves making a judgment about yourself or someone else as a person, rather
than seeing the behavior as something the person did that doesn't define them as an
individual

- You might think of this cognitive distortion as an extreme type of all-or-nothing

thinking because it involves attaching a label to someone
- Nalate sa class, ilelabel bilang irresponsible student. Problem. Nag lelabel ng
negative thoughts sa isang taong.
• Personalization and Blame -- cognitive distortion whereby you entirely blame yourself, or
someone else, for a situation that in reality involved many factors that were out of your
control

- Personalizayion - Pinepersonal ang lahat ng nangyayare, ex. hindi nainvite sa

bday ng kaibigan at Nakita nya sa story nito na invited pa yung iba nyang
kaibigan. Iniisip tuloy nya na abaka paguusapan sya, or baka hindi sya gusto
isama. May basis or reason kung bakit naiiisip ng isang tao yung pangyayaring
yon.
- Blaming - sinisi mo yung sarili mo
- For example, Anna blamed herself for her daughter's bad grade in school.
Instead of trying to find out why her daughter is struggling and exploring ways
to help, Anna assumes it is a sign that she is a bad mother.

Cognitive-Behavioural Therapy (CBT)

- has demonstrable utility in treating certain pathologies, such as simple phobias, post-
traumatic stress disorder (PTSD), and addiction

- focus on helping individuals challenge their patterns and beliefs and replace erroneous
thinking

- It help people to recognize cognitive distortions. Thoughts and emotions are connected

- helps individuals take a more open, mindful, and aware posture toward their distorted
thoughts and feelings so as to diminish their impact

Most Popular Techniques Used in CBT

 Journaling – This technique is a way to gather about one’s moods and thoughts. It
can help us to identify our thought patterns and emotional tendencies, describe
them, and change, adapt, or cope with them.
 Self-talk – nakakatulong mabago yung mga negative thoughts mo na para mas
maging maayos sa kung ano yung nangyayari sa situation mo.
 Cognitive Restructuring (Anxious and Realistic thoughts) ina identify kung anong
cognitive ang meron ka.
- Cognitive Restructuring are patterns of faulty thinking that convince us
something is true when it is not. To unravel them, the client must learn which
are present for them and how to challenge those ways of thinking.
 Situation exposure - can be used to confront fears and phobias. The therapist will
slowly expose you to the things that provoke fear or anxiety, while providing
guidance on how to cope with them in the moment.
Comparison of Therapy types

Types of Core beliefs + Can be most useful for Subtypes

therapy therapeutic addressing
approach
Cognitive How to identify Mood disorders, Dialectical behavioral
behavioral harmful patterns anxiety and phobias, therapy (DBT)
therapy (CBT) and beliefs that eating disorders,
negatively impact substance use Rational emotive
you disorder, OCD, therapy
insomnia
Psychodynamic Examining emotions, Depression, anxiety,
therapy relationships, and eating disorders,
thought patterns to somatic symptoms,
explore the substance use
connection between disorder
your subconscious
mind and actions
Behavioral Action-oriented Anxiety, phobias, Systematic
therapy approaches to substance use desensitization
changing behavioral disorder, ADHD, OCD,
responses that cause other behavioral Aversion therapy
you distress issues
Humanistic Observing how your Self-esteem issues, Existential therapy
therapy individual effects of trauma,
worldview affects depression, Person-centered
the choices you relationship issues, therapy
make and how you feelings of
can develop true worthlessness Gestalt therapy
self-acceptance

Cognitive behavioral therapy types

There are various forms of therapy that fit under the CBT umbrella. You'll work with your
therapist to find which type of therapy works best for you and your goals.

These subtypes include:

Exposure therapy. This type of therapy involves slowly introduces anxiety-inducing

activities/situations into your life for measured periods of time (one to two hours up to
three times a day, for example). This subtype can be particularly effective for people who
deal with phobias or obsessive compulsive disorder (OCD).
Dialectical behavior therapy (DBT). DBT incorporates things like mindfulness and
emotional regulation through talk therapy in an individual or group setting. This subtype
can be particularly effective for people who deal with borderline personality disorder
(BPD), eating disorders, or depression.

Acceptance and commitment therapy (ACT). ACT is therapy that involves learning to
accept negative or unwanted thoughts. This subtype may be particularly effective for
people who deal with intrusive thoughts or catastrophic thinking.

Mindfulness-based cognitive therapy (MBCT). MBCT uses mindfulness techniques and

meditation along with cognitive therapy. This subtype can be particularly effective for
people who deal with post-traumatic stress disorder (PTSD) and generalized anxiety
disorder (GAD).

Rational emotive behavior therapy (REBT). REBT Is the original form of CBT and focuses
on negative thought patterns and how they influence issues with emotions or behaviors.
This subtype can be particularly effective for anything from anxiety to depression, sleep
Issues to addictive behaviors and more.