Cognitive Behavioral Therapy Exercises (FEEL Better!)

Summary

In this video, psychotherapist Barbara Heffernan explains Cognitive Behavioral Therapy (CBT), a powerful method for overcoming negative thought cycles that contribute to anxiety and depression. She discusses how our thoughts, feelings, and behaviors are interconnected, and emphasizes that changing behavior is key to improving emotional well-being. Heffernan also introduces tools like the CBT log to help individuals track their feelings, thoughts, and behaviors, and reframe unhelpful thinking patterns. The video encourages viewers to focus on initiating positive behaviors and offers practical advice for overcoming compulsive and avoidant behaviors to feel better.

Takeaways

• 😀 CBT (Cognitive Behavioral Therapy) focuses on the interaction between thoughts, feelings, and behaviors to improve mental well-being.
• 😀 It is difficult to directly change feelings, so CBT targets changing thoughts or behaviors to improve emotions.
• 😀 Negative thought patterns, known as cognitive distortions, are a common challenge in both anxiety and depression.
• 😀 CBT suggests that both compulsive behaviors (e.g., overeating, overworking) and avoidant behaviors (e.g., procrastination, isolating) are detrimental to mental health.
• 😀 A key concept in CBT is that behavior change can positively impact feelings, even if the feelings don't immediately improve.
• 😀 Cognitive distortions, such as catastrophizing and mind reading, often exacerbate anxiety and depression, and need to be addressed in CBT.
• 😀 The CBT log is a helpful tool to track thoughts, feelings, and behaviors to identify patterns and work towards healthier alternatives.
• 😀 Healthy behaviors, like exercising, socializing, or meditating, can be used to replace compulsive or avoidant behaviors, promoting mental well-being.
• 😀 Reframing thoughts by challenging cognitive distortions helps break negative thinking cycles and supports emotional change.
• 😀 Movement, even when unmotivated, can help alter negative thoughts and improve mood, encapsulated in the phrase 'move a muscle, change a thought.'
• 😀 It is important to recognize that changing thoughts and behaviors takes time and effort, especially if trauma-related negative thinking patterns are present.

Q & A

What is Cognitive Behavioral Therapy (CBT)?

CBT is a therapeutic approach that focuses on the interaction between feelings, thoughts (cognitions), and behaviors. It examines how negative thinking can lead to negative emotions and behaviors, and how changing thoughts or behaviors can help improve feelings.

How does CBT aim to help people with depression?

In depression, CBT targets negative self-talk, which can worsen feelings and behaviors. By identifying and challenging cognitive distortions, and by introducing healthier behaviors, CBT helps individuals break the negative cycle of depression.

Why is behavior so important in CBT?

Behavior is crucial in CBT because it directly influences both thoughts and emotions. Engaging in healthy behaviors can help break negative cycles, even if someone doesn't feel like doing them at first.

What is the role of 'cognitive distortions' in CBT?

Cognitive distortions are negative and unrealistic thought patterns that contribute to feelings of anxiety, depression, and stress. Identifying these distortions allows individuals to reframe their thoughts and reduce their emotional distress.

Can CBT help people with anxiety?

Yes, CBT helps people with anxiety by identifying and addressing catastrophic thinking and avoidant behaviors. By recognizing distorted thoughts and substituting them with more realistic ones, and by engaging in healthy behaviors, anxiety can be reduced.

What is a CBT log and how is it used?

A CBT log is a tool used to track situations, feelings, thoughts, and behaviors. By recording these elements and identifying unhelpful thoughts or behaviors, individuals can reframe their thinking and adopt more helpful strategies to improve their emotional state.

What types of behaviors are considered 'compulsive' or 'avoidant' in CBT?

Compulsive behaviors include things like overworking, overeating, or excessive drinking, while avoidant behaviors can involve procrastination, social isolation, or avoiding activities due to fear or anxiety.

What are 'healthy behaviors' in the context of CBT?

Healthy behaviors in CBT are those that promote positive mental and emotional states, such as exercising, meditating, socializing, seeking help, or engaging in hobbies. These behaviors help combat the negative effects of compulsive or avoidant behaviors.

How does CBT help individuals reframe their unhelpful thoughts?

CBT helps individuals reframe their unhelpful thoughts by identifying cognitive distortions and encouraging them to consider alternative, more balanced ways of thinking. The process includes questioning the validity of these thoughts and exploring more rational perspectives.

What is the significance of the phrase 'move a muscle, change a thought' in CBT?

This phrase emphasizes that even if someone doesn't feel motivated to act, engaging in physical activity can help shift their mindset. Behavior can influence thoughts and emotions, and acting in a positive way can lead to improved mental states.