Cognitive Behavioral Therapy Exercises (FEEL Better!)

Brief Summary

This video explains Cognitive Behavioral Therapy (CBT) as a method to improve well-being by understanding the interaction between feelings, thoughts (cognitions), and behaviors. It emphasizes that while feelings are difficult to change directly, altering thoughts and behaviors can lead to positive emotional shifts. The video introduces the concept of a CBT log to track and reframe unhelpful thoughts and behaviors, highlighting the importance of initiating healthy behaviors to communicate positive changes to the emotional brain.

• CBT focuses on the interaction between feelings, thoughts, and behaviors.
• Changing thoughts and behaviors can lead to improved feelings.
• A CBT log can help track and reframe unhelpful thoughts and behaviors.
• Initiating healthy behaviors is crucial for signaling positive change to the emotional brain.

Introduction to CBT and Its Goal

Barbara Heffernan introduces herself as a psychotherapist with over 15 years of experience in helping people recover from anxiety and trauma. She encourages viewers to subscribe to her channel for weekly videos aimed at promoting a more joyful life. The video will explain Cognitive Behavioral Therapy (CBT), a research-backed treatment for anxiety and depression, detailing what it is and why it is effective. The primary goal of CBT is to help individuals feel better by understanding and addressing the interplay between their feelings, thoughts (cognitions), and behaviors.

Understanding the CBT Triangle: Feelings, Thoughts, and Behaviors

CBT examines the relationship between feelings, thoughts (cognitions), and behaviors, noting how they influence each other. While many people recognize how feelings impact thoughts and behaviors, CBT emphasizes the significant role of thoughts in shaping feelings and actions. For instance, negative thoughts can lead to negative feelings and avoidance behaviors. Similarly, behaviors can influence both thoughts and feelings; engaging in positive actions, even when not initially motivated, can improve mood and energy levels.

The Importance of Behavior in CBT

The presenter underscores the importance of behavior in CBT, correcting the common misconception that CBT is solely focused on changing thoughts. She illustrates how behaviors contribute to thoughts and feelings through examples related to depression and anxiety. For individuals with depression, negative self-talk and inactivity can create a downward spiral. In anxiety, a stressful event can trigger catastrophic thoughts, leading to physiological arousal and avoidant behaviors that worsen the situation.

Applying CBT: Changing Thoughts and Behaviors to Alter Feelings

The core principle of CBT is that directly changing feelings is difficult; instead, one must focus on altering thoughts or behaviors to influence emotions. CBT therapy identifies and addresses unhelpful or destructive thought patterns, known as cognitive distortions. It also involves making changes in behavior, distinguishing between unhealthy compulsive or avoidant behaviors and healthy behaviors that can be substituted. Compulsive behaviors include overworking or overeating, while avoidant behaviors involve avoiding feared situations or isolating oneself.

Tools for CBT: The CBT Log and Healthy Behaviors

A key tool in CBT is the CBT log, which helps individuals track and analyze their thoughts, feelings, and behaviors in specific situations. The log includes columns for describing the facts of the situation, identifying and rating emotional and physical feelings, categorizing unhelpful thoughts, and noting any compulsive or avoidant behaviors. It also prompts users to write down alternative, more adaptive thoughts and behaviors, and to reassess their feelings after implementing these changes. Healthy behaviors, such as calling a friend, going for a walk, or meditating, can replace unhealthy behaviors and improve overall well-being.

The Power of Behavior and Reframing Thoughts

Changing behavior is crucial because it communicates to the emotional brain that things are improving, even if immediate emotional changes aren't felt. The phrase "move a muscle, change a thought" encapsulates this idea. When reframing thoughts, it's important to identify cognitive distortions, such as catastrophizing or mind reading, and question the evidence supporting those thoughts. The presenter references another video that details common cognitive distortions and emphasizes that both changing thoughts and behaviors require practice and effort.

Overcoming Challenges and Seeking Additional Help

The presenter acknowledges that changing thoughts and behaviors is not easy and requires consistent effort and practice. If changing negative self-perceptions feels nearly impossible, it may indicate underlying trauma. She offers a PDF resource for transforming negative core beliefs, available for download in the video description. She encourages viewers to share their experiences and insights in the comments and invites them to like the video to support the creation of more content.