Cognitive Behavioral Therapy (CBT) is a widely used and effective treatment for various psychiatric conditions, including depression. Homework compliance has been correlated with significant clinical improvement and shown to predict decreases in both subjective and objective measures of depressive symptoms. CBT worksheets are valuable homework tools that help individuals identify and address negative thought patterns. A meta-analysis of 115 studies has shown that CBT is an effective treatment strategy for depression, and combined treatment with pharmacotherapy is significantly beneficial.
Homework is now called the “Action Plan”, which conveys a sense of proactivity and control. CBT interventions are complex, involving multiple content components and are proven effective in treating mild to moderate depression. The label “Action Plan” conveys a sense of proactivity and is not optional. Research has shown that CBT is one of the most effective treatments for depression.
In general, homework has been shown to facilitate improvement in depression, anxiety, or other client problems through CBT. However, patients often find it difficult to complete the homework. Homework completion significantly predicted clinical improvement, decrease in self-reported hopelessness, suicidality, and depression. Previous research suggests that clients who adhere to homework assignments show greater improvement than those who do not.
General homework (time, frequency, effort) also related to depression improvements. Assigning therapy “homework” can help clients practice new skills during the week. While many types of therapy may involve some form of weekly assignment, there are a range of practical CBT homework activities that aid in treating depression. It is important to note that it is common for clients to struggle with completing homework, as it can be challenging to complete. Overall, CBT is a highly effective treatment for depression and other psychiatric conditions, and homework compliance is crucial for achieving these benefits.
📹 How Does Cognitive Behavioral Therapy Work?
Cognitive behavioral therapy is a treatment option for people with mental illness. It is an evidence-based treatment that focuses on …
What are the benefits of CBT homework?
Taking the time to complete assigned homework from your therapist can provide valuable insights into your emotional processes and progress. It also helps develop coping skills, boosts confidence, empowers you, and enhances the therapeutic process. Online therapy programs like Talkspace, BetterHelp, and ReGain are recommended for those seeking help. Sanjana Gupta, a health writer and editor, offers unbiased reviews of these programs to help individuals find the best fit for their needs.
What are the disadvantages of CBT?
CBT has several disadvantages, including the need for self-commitment, the time commitment required for regular sessions, its suitability for individuals with complex mental health needs or learning difficulties, the potential for initial emotional discomfort due to emotional confronting, criticism that CBT only addresses current problems and specific issues, and its focus on the individual’s capacity to change themselves, rather than wider problems in systems or families that significantly impact an individual’s health and wellbeing, and the fact that it may not address underlying causes of mental health conditions, such as unhappy childhood, due to its structured nature.
When does CBT not work?
Cognitive Behavioral Therapy (CBT) is a widely recognized therapy that has been proven effective in treating anxiety, depression, and other mental health issues. However, it has limitations, particularly in addressing the complex nature of trauma. CBT is based on the theory that we can change our feelings and interactions with the world by challenging our negative beliefs and thinking habits. Techniques like evidence gathering, thought stopping, and cognitive reframing are used to help us identify and replace unhelpful or irrational thoughts that result in unwanted feelings or patterns of behavior.
The goal of CBT is to reality-check our thoughts to experience emotional relief and improve our overall functioning. For instance, if you are late to work and think, “I’m such a failure; I can’t do anything right”, this negative thought may cause unpleasant feelings such as shame or anger, leading to less motivation and misinterpretations with coworkers. CBT challenges this initial thought and replaces it with a more helpful one, resulting in less-disruptive emotions and behaviors.
In conclusion, while CBT is an effective therapy for treating mental health challenges, it may not be suitable for everyone. Other types of therapy may be more appropriate for those who have experienced trauma or adverse experiences.
How to practice CBT for depression?
Cognitive behavioral therapy (CBT) is an evidence-based approach that focuses on the interplay between thoughts, emotions, sensations, and behaviors. It involves a thorough evaluation of an individual’s symptoms, thought patterns, and behaviors, and encourages active participation in treatment and recovery. CBT is evidence-based and has been proven in scientific research and clinical studies. A key component of CBT is the ongoing monitoring of progress and the assignment of homework, such as cognitive-behavioral therapy worksheets, which facilitate the application of learned techniques between therapy sessions. Clients may encounter setbacks due to life events or anticipated losses, but by adjusting strategies and preparing for challenges, they can effectively manage their depression.
Is pessimism and homework in CBT for depression?
The study found that pessimism moderated the relationship between quantity-quality of homework completion and depression severity over time, independent of the level of homework completion. The findings suggest that while Cognitive Behavioral Therapy (CBT) is effective in reducing depression, pessimistic attributional style can affect clients’ perception of homework completion. Clinicians should focus on dealing with pessimistic styles for treatment and homework.
Why do cognitive psychologists assign homework?
Homework in psychotherapy is a crucial aspect of treatment, particularly in Cognitive Behavioral Therapy (CBT), which aims to change patients’ thoughts and behaviors to reduce symptoms of mental disorders. Homework assignments in CBT can range from scheduling exercise routines to practicing progressive muscle relaxation. These tasks are designed to help patients improve their mood, master skills, and improve between treatment sessions. Research has shown that homework compliance positively predicts successful therapy outcomes.
Homework can also be assigned in other therapies such as exposure therapy, psychodynamic therapy, and problem-solving therapy. Homework can also be assigned even if therapists are not physically present with the patients, such as therapy delivered over the phone, video, or the Internet. Treatment of some disorders, such as major depression, may be done without therapists.
Thought records or thought diaries are commonly used cognitive assignments in CBT. They allow patients to examine “hot thoughts” and cognitive distortions and arrive at a newly synthesized alternative thought that more closely fits the situation. Many thought records accomplish this task by listing the situation, emotions, thoughts, evidence for and against the “hot thought”, balanced alternative thoughts, and emotions experienced after completing the thought record.
In conclusion, homework is a crucial aspect of psychotherapy, and its implementation can significantly improve treatment outcomes.
What is homework in CBT for depression?
Cognitive Behavioral Therapy (CBT) homework is not just a task to complete, but a purposeful extension of therapy sessions. Homework helps individuals concretize the cognitive and behavioral strategies discussed during sessions into their daily lives. Consistent practice is key to reinforce newly learned strategies. CBT is grounded in addressing real-life challenges, and assignments provide the opportunity to apply CBT techniques in real-life situations, highlighting their practicality.
Is CBT actually useful?
CBT is a treatment method that effectively addresses various mental health conditions, including depression, anxiety, bipolar disorder, borderline personality disorder, eating disorders, obsessive-compulsive disorder, panic disorder, phobias, PTSD, psychosis, schizophrenia, sleep problems, and alcohol misuse issues. It can also help treat long-term health conditions like irritable bowel syndrome, chronic fatigue syndrome, fibromyalgia, and chronic pain. CBT’s effectiveness is attributed to its ability to help individuals overcome various challenges and improve their overall well-being.
Why does CBT not work for depression?
Those with a critical perspective on the efficacy of Cognitive Behavioral Therapy (CBT) assert that while it may be effective in addressing immediate concerns, it does not address the underlying causes of mental health conditions, such as adverse childhood experiences. The National Health Service (NHS) provides access to a range of talking therapies, including Cognitive Behavioral Therapy (CBT), which can be referred directly without the need for a referral from a general practitioner (GP).
Does homework help with brain development?
Homework is a crucial skill that enhances attention and focus, particularly in the digital age where distractions are abundant. It trains the brain to concentrate on specific tasks, making it easier to give undivided attention to a single task. Neuroscience studies have shown that self-discipline, cultivated through homework, is a better predictor of academic success than IQ. Homework strengthens the brain’s executive function, aiding in planning, organization, and impulse control.
Research by Duckworth and Seligman emphasizes the importance of self-discipline in achieving long-term goals, including academic success. Homework also requires students to reflect on their learning processes, promoting metacognition, or thinking about thinking, which helps students become more aware of their strengths and weaknesses, leading to more effective learning strategies. Studies by Schraw et al. support this role in academic achievement.
📹 Cognitive Behavioral Therapy Exercises (FEEL Better!)
Exercises from Cognitive Behavioral Therapy designed to help you feel better. This video explains the CBT cycle and how …
She is VERY right about how depression works. Behavior -> Thoughts -> Feelings. Sit all day -> Blame yourself all night -> Feel like crap the other day. Repeat for an year and you become emotionally numb AF. I knew i had a problem, but one day i thought “Why my favorite music stopped making me feel good, i get no emotions like before from it (and im fan of Accept, Black Sabbath, Deep Purpple, Pink Floyd – stuff that you just cant feel emotionless towards)”. That was the moment i realised that something is VERY VERY dangerously wrong with me. That happened today. Now looking for ways to “fix” that thick emotional “shield” of mine 😐
I’ve been through CBT treatment for depression. The skills have helped me so much. I no longer get overwhelmed by emotions frequently. Now I am perusal my sister go through severe depression with very negative thoughts. Her behavior ends up pushing people away. She feels frightened and alone. I’m sending her this article to encourage her to get into CBT. Thank you so much for the article.
I believe some people instead of spending money on expensive and material things, they need to pay for therapy. The world is so toxic and unhealthy, the bad apples spoil the good apples. I believe there are so many beautiful, kind souls in this world, that been broken by greedy, selfish, narcissistic people that have no boundaries, know no God, or how to love and are very ungrateful. The good souls instead of expanding their love in this Universe, choose to shut down and learn how to cover and protect themselves from these dark souls. How unfair?? Right. To all beautiful souls who been treated unfair by others, may you know peace and love from the Universe each day. And thank YOU for existing here on Earth. Anxiety and depression is also rooted from the fear that this world contains…we all should work on ourselves to live in Peace, love and understanding.
Cycle: Thoughts – Behavior – Feelings. “Feelings” seem to be out of direct control. Similarly, “thoughts” tend to be like feelings, but perhaps we have some control. “Behaviors” seem to be under our control. Right? Becoming aware of thoughts, behaviors and feelings through writing them down is a start. What about attitude? Noticing and adjusting our internal judgements or attitudes towards our thoughts, behaviors and feelings seems to be part of the CBT method. Some amount of acceptance and acknowledgment of where we are at currently seems to be a turning point. Thank you for the article.
I suffer from depression and two of the most affective methods for me in battling my depression is exercise and changing my thoughts about myself (shutting down negative loops) perusal your article and the phrase “move a muscle, change a thought” reminds me how often I wake up not wanting to exercise that morning… but the moment I have exercised I immediately feel better about myself. It’s a two way street. Thoughts changing behaviour and behaviour changing thoughts. Thanks for the article 🙂
You have explained more that I understand in this first 4 minutes and 45 seconds than I seemed to be able to find elsewhere. I am eager to keep perusal, but you asked the viewers to leave a comment if that cycle makes sense/relation to what one might encounter. Yes, my life in the last 2 years and 4 months seems to have spiraled backwards into a deep abyss…and I’m still falling. I resigned from a safety sensitive, high income, long term career for this.. alone, unemployed without desire to be employed. I have become what I despised throughout my lifetime. I’m frightened and tired. I sincerely appreciate your article so far. Thank you
Just wanted to say an immense thank you for this! You’ve earned a subscriber. You really hit the nail on your head with the point about it sometimes being easier/better to change behaviours than just to always focus on changing thoughts. I’d been banging my head against the wall trying to get rid of my OCD’s intrusive thoughts, but after perusal this article I decided to change my behaviour by acting in spite of those thoughts and feelings instead. Previously I couldn’t do simple things like sit on a chair someone else had previously sat on (without putting a clean towel down on them first), or touch door handles or light-switches without immediately washing my hands afterwards. If I dropped my clothes on the floor after laundry for even half a second, they’d have to go straight back in the wash. These last few days since I watched this article I’ve been forcing myself to do all those things regardless of what my thoughts are telling me, and sure enough, the change has been absolutely dramatic. After 6-7 years now of feeling like I’m living in a bubble and can’t touch anything, I’m starting to feel like a normal person again. I’m also now hopeful that I can apply the same principle to fighting my social anxiety, that’s kept me house-bound for years. So thank you!
This is very interesting. I believe your really onto something here. We cant just make our thoughts stop. Get your body moving though, and man what a difference. It doesnt have to be ” go big or go home either”. Do a 10 minute walk outside in nature if that’s all you can do. Do a 5 minute yoga session on u – tube. I try to treat exercise like taking my morning vitamin. I just do it. I dont wait to feel like it. I just say ” this is part of my health care” and just do it. 😉
Hello ma’am I am suffering from schizophrenia, insomnia, depression, anxiety,i am 32 years old girl,i am unmarried, negative thoughts of suicide murders disturbs me a lot that i get headaches,and i feel shameful about all this,i am from India Lucknow Uttar Pradesh,my name is humaira ❤❤ just loved your article ma’am thanks 🙏👍❤❤
Excellent article. You gave me that “aha” moment. It’s my behavior that I have to change more so than my mindset. I think that’s why It’s taken me so long to figure things out. I’ve only been focusing in my though process and it’s been so difficult to cope with because most of the negative thoughts are involuntarily. Then guilt sets in because it feels as if I’m the one doing the sabotaging. Then the depression sets in. It’s a vicious cycle. CBT is truly a miracle. Subscribed.
I’ve been doing avoidant behaviours now that it’s really as natural as breathing, I think it comes from trauma, I seem to have to get to a really bad point in order to know I’ve not been feeling well, but I am going to take control of my life and help myself like I would a friend with these exercises. Thank you, it’s very helpful because I love you explain it in a very clear way.
This makes total sense, and I’ve changed my own thinking and activities, which, in turn, made good things happen for me. I’m trying to get this through to my grown son who is an addict, has had quite a few brain traumas, and lives with a very negative father. I’ve had health issues for the past 15 years, so I can’t help him as much as I’d like, but he won’t help himself, either. It’s very frustrating because he also lives in a home with a lot of mold, and I know this can mess with your brain. I was there, so I know. 🙏
This article is gold, Thank you so much for giving us great information and things that we can follow. I have very bad social anxiety and I can confirm that Avoidance and my thoughts made it worse. I had this cycle of avoiding my fears and then blaming myself constantly for avoiding or performing bad in those situations, that made my self esteem low and I got more socially anxious. Just block your exit. Do not avoid your fear. Avoidance feeds anxiety. Second thing is self talk, now this is crucial. How you feel about yourself really changes everything. Try to write down those negative thoughts and try to replace them with good thoughts, it’ll be very difficult at first your brain will not allow you but force yourself to do it. Slowly slowly your thought process will start to change.
Thank you this was very helpful! I was stuck at that point because I thought if I feel bad I just need to heal the wound behind and then I ll feel better and able to move and do stuff; but I felt like I was failing and couldn’t get the joy feeling of doing something. I found sometimes that if I would do something even if I don’t feel like it, I would feel better afterwards. I had trouble to understand it because I was in the whole concept of « following joy », but I realized that sometimes I had to follow discomfort and fear and absence of joy to feel better…
Wow !! This explanation has been an Epiphany !! I had a lot of trauma in my childhood, was scapegoated by my dysfunctional family on top of that … this has led to self doubt, overthinking,& anxiety/depression… chronic problems in my life… I discovered the root cause of my self esteem issues were caused by the dysfunctional narcissistic family dynamics,& this gave me some comfort… I was relatively “normal “… I was just reacting to the ongoing situation,& abuse. I still am stuck in this ruminating, negative thinking, feelings of inadequacy… etc… This is the first time I’ve seen a article with some helpful steps to take… to break this life killing,(literally), negative cycle. Thank you soooo much… I am going to enact these steps,& advice…. So I can recoup my life,& create joy, success,& independence in my life .
Great article, I believe that I’ve been using cbt techniques to help me deal with negative thought patterns without even knowing it! You break down the components of cbt very well and that allows me to see the importance of truly utilizing each aspect of cbt. Ex, identifying a negative thought is an important start. However, actually changing a negative response and making a healthy alternative move is really what cbt is all about! That rational response is useless until I put it to use! Perfect ex, “I don’t want to work out, I’m tired, it’s hot etc” then, I choose to push through the grind and work out anyway. I instantly put the healthier response to work… and that, is cbt
Thank you for the article. I’m disabled, and live in chronic pain. I’ve been stuck in a bad cycle for several years. I procrastinate, because I don’t like causing more pain, or being alone with my thoughts. It’s easy to avoid these things by perusal TV or playing article games. Ironically, I graduated #1 in my engineering class at Johns Hopkins. I was captain and MVP of the wrestling team. I earned a full ride plus a research stipend to pursue my Ph.D. at Stanford. I worked as a spacecraft design engineer for 11.5 years. I used to be an extremely motivated and ambitious person. Unfortunately, the muscle disease I suffer from is the slowly progressing type. It’s hard to remember how many times I tried to lift weights, and do cardio again, only to get slapped down by the condition. That was very hard for me, because I used to be a power lifter and runner. I was an exercise nut. I tried to live life the best I could, while I was still working. Unfortunately, for most of the years, I couldn’t do much except work. If I tried to be active, it would impact my work performance. Sometimes I’d have an attack of muscle stiffness so bad, I would have to call out sick. Eventually my lumbar spine gave out on me, which was an old injury, separate from the muscle disease. That was the beginning of the end for me at work, because I was in excruciating pain. The medications they gave me dulled my cognitive ability. These days I have my daughter every other week. My wife divorced me. She didn’t want to remain with a disabled husband.
Hi! I’ve been suffering from extreme depression for over 18 years now. My therapist tells me to focus on CB exercises because along with hypnotherapy, CBT is a core treatment for me. All that you have mentioned in this article describes exactly what I go through daily. I do not know how to change my behavior, though :L PS. Thank you for the article. It was helpful!
Dear Barbara: best regards to you from Saudi Arabia: the great effort of you offer mankind a curative way to the problems we create to ourselves due to lack of understanding how balance our thoughts, feelings and behaviours. May ALLAH ( GOD) bless you and all your loved ones for the great efforts of yours. 🌺🌺🌺🤲🤲🤲
I feel so lost inside the darkness and inside myself. I’m tired of offering fake smiles and I’m tired of ppl falling for them. I’m just so exhausted inside and I don’t want to feel like this anymore. I have not watched your article yet but even before doing so I want to say thank you for taking the time in the effort to offer something that could possibly help someone like me feel even a little bit better even for just a few moments. Thank you
I don’t know the best way to articulate this, but I have never totally accepted my feelings at face value. I have always had an underlying suspicion of what most people refer to as their “gut” reaction. To many this may sound like a lack of connection to the self, but to me I was double checking my reaction to reactive situations. My mother was a very reactive person, diagnosed with mental illness and substance use disorder (what came first the chicken or the egg?). I would probably benefit from this therapy, but the resources for it in my financial bracket are limited or conducted by interns that don’t seem to have much experience. I appreciate your content. I have learned a lot by perusal your articles.
Absolutely; CBT, feelings, thoughts, and behavior all work together for a better sense of well being. I found your article by searching for information on positive thinking. I enjoyed that you addressed; how it is not about “just” thinking positive. It is helpful and proven that by doing an healthy behavior can actually provide a helpful thought. Also, side note “Sublimate”, very good word! I learned from this article Thank you, Barbara Heffernan:-).
I listened to Dr. Hefferman’s article three times. I started a MS OneNote page to keep notes from the transcript and image clips. Her clear and concise plain language compelled me to subscribe. I have mild to moderate manic/depressive swings that foster disorder & dismay that often dominate my life. The socio-political chaos here is nerve-wrecking; geopolitical machinations worsen my mind’s troubles. I can’t do anything about that stuff. But I can do something to fix my fear and dismay and define my “greatest conceivable good.” Her articles will teach me how to cleanup my mental room in order to “cleanup my room” in life. In this article ( 11:25 ) she warns “Changing how you think is not easy and changing how you behave is not easy either. Both take practice, effort and practice.” The same was said for “clean your room; start with a drawer, a closet or a desktop. Start with something small, but START.” From this article it seems DOABLE 😄
Thank you for this! I’ve been experiencing feelings of anxiety since school started but I can overcome it not until now. I never cried about academics before. I have an OSCE tomorrow and I’m nervous that it will go bad but I know that I can do it. Thank you for the table. I already know a bit about cbt from my psychiatry class so I was able to recognize my cognitive distortions. Much love. -jen ❤
3:26 this cycle is so accurate for me. I just started with CBT. Right now, it would take me a few hours to calm down and be able to process my thoughts. It’s not the best, but it is a big improvement for me. Prior to my CBT, I go on sluggish every single day. I feel nauseous and vomit everyday. My body hurts everywhere. I dread meetings or one-on-one talks at work. When I make mistakes, i just tremble, shut down, and get paralyzed. I don’t really want to die, but I didn’t want to live anymore and I get disappointed everyday when waking up because then I have to do another day. I am still far from being okay right now, but really, starting CBT gave me hope that I will be okay eventually. I just have to keep practicing.
i am going out of my hole alone as I depressed and now I am fighting against the remaining of the depression which is anxiety. Your article is great I have tried to work out on thought and installing new behaviors like good sleep and workouts but I still even if I manage this I noted that I am paralyzed when I need to take action, due to fear to progression and advancement. I definitely got burned out from work in combination with a special family situation I had, however when I went to doctors the only they told me is take antidepressants, which I declined.. I am now on my path to my own healing and I am sure I am very close to becoming the driven and lovely person I was once again. >Tks again for these tools and explaining that behaviors are the key to feeling much better. I assume that also having the discipline to install them is key to success. best to you,
100% agree I can go from 0 to 100 in a matter of minutes I have so much anxiety because I’m thinking of all the worst things that could happen from something small someone did or said Right now I am grieving the loss of my father two months in & I have so much anxiety, & depression and I have no idea what I’m even thinking about. My mind is not clear right now because of the grief. I am isolating – not being social like I used to & procrastinating things I need to do until I feel better. I am working with a therapist that does CBT but I only see her once every couple weeks – she said my thoughts will probably be somewhat worse because of the grief. This is very helpful – that I can listen to it every day Looking forward to more articles
Wow, you explained everything so well, everything makes sense now for me !! Short and to the point I like that you did not get lost in unnecessary details! I noticed that when I do I feel like I can’t do a healthy activity and yet I force myself to do it and I do it, I really feel good after that and now I realize that I focused extremely much on thinking and too little on behavior. Very very helpful, thank you so much!!!🤗🤗🤗🤗
So glad this article just randomly showed up in my feed. As someone who has tried & failed to change my thinking over the years, I’ll remember your Move A Muscle, Change a Thought technique. I haven’t heard/read that in any previous counseling session, book, article, etc. I would pass that technique along to a friend or anyone who I think could benefit from it. How does CBT help someone like me who has adult ADHD?
Thanks a lot for your clarification. What basically I suffer from is my distorted assumptions and orientations about life. I can live peacefully only in ideal format in every situations and events of life. I fear from the change in life which occurs due to the elapse of time or aging. Anyway I will keep perusal your articles for CBT . May be it works out . Thanks
This article gave me a big aha moment, and a way forward. I made the CBT Log, and even wrote at the top the Movie technique from your other article. Boxes 1-3 of the log describe the movie character, her problematic situation, her painful feelings, her cognitive distortions, her avoidant and compulsive behaviors. Boxes 4-6 of the log are about the the story of her journey, how she will overcome the difficult situation, and become more fully alive and fulfilled. Your article gave me a flash realization of why I’ve been so depressed since my husband left me a few years ago. I’ve been carrying the unconscious thought :’my life is empty, a failure, without a husband. Nothing else matters if I don’t have a husband. I’m only alive if I have husband” catastrophizing, emotional reasoning, predicting/future projection. I’ve never resonated with such a way of thinking, but when my husband suddenly left after 30 years of devotedly caring for him, i unconsciously fell into this false mindset. Your article helped me see it, and now I can start working on it. Thank you so much!
This actually worked! I’ve been going through a really bad spell with my young adult son over the last few days and really felt stretched to my limit and devastated. I went through this exercise and I feel like a weight has been lifted. It’s pretty amazing. I am, however, a bit pessimistic about how long the good feelings will last. If the bad feelings come back, I’ll go through this again. Thanks very much!
Thank you Barbara for the incredibly helpful article. I am currently struggling with anxiety and depression and your insight on changing behaviour before thoughts makes a lot of sense. As difficult as it is I am going to try and implement some of these techniques. And to all the people here who commented on how they are struggling with their mental health I want you to know I am proud of you for having the courage to share this and you are not alone. You can and will get better. Sending you love and compassion.
I am pregnant, an anxiety patient, treatment was terminated but anxiety is coming again with pregnancy. I pray this therapy will help me. I recently realized how I feel too much, negative feelings, and these feelings increased my anxiety. I didn’t want to talk to my husband about this for I felt like I would become a “needy pregnant wife”. This actually escalated my anxiety for he’s the one I’m really close to. After perusal this article, I realized that my behaviour (avoiding my husband) is the true cause of the escalation in anxiety. I hope this will help someone who is going through a similar situation like mine. Don’t stop to be open to the ones you’re close to. Get rid of the thoughts “I’m depending too much”, ” I’m too needy”, “People will say that I’m one weak pregnant woman”. Thank you for this article. God bless.
I agree our culture emphasizes “the power of thoughts” way too much; totally neglecting the power and relevance of BEHAVIOR. However, i would perhaps take your argument even one step further, and argue that we have no control over our thoughts either. We only control our BEHAVIORS (voluntary movements) and through them – we might control everything else (thoughts, emotions). Moreover, I would argue it’s NOT possible to do something if your EMOTIONS do not “set you in motion”. If you do something despite “not feeling like it” – it’s because you have OTHER, concomitant, contradictory, emotions in favor of it.
you are alot better than my cognitive therapist back in 1999. that guy had a chip on his shoulder that crushed his left larynx! he hated his job and often put people in front of the class(group therapy in low income area) and humiliated them for expressing their concerns. I am gaining from this. well it’s nearly 8PM time to shut off the PC so I can adjust my inner day/night sleep cycle(according to some information on YT). thanks for the presentation I am definitely subbing and got enough to maybe get into less an anxious state tonight.
Thanks for this article. I’ve seen CBT thought record explanations skip the alternative behaviors column, which to me is the most helpful in terms of introspection and promoting a change. It’s almost like planting a seed for the new behavior if the situation happens again. One question: for the “Feelings after alternative thoughts & behaviors” column, is the thought that the feelings will be more positive since an alternative thought was identified?
Very much this is making so much sense to me,and I need to watch all your articles because I need a lot of help, I. Have ptsd ADHD,panic disorder,anxiety and because of learning about avoidance I’m agoraphobic,I have COPD so I do have real fears but because none ever explained anxiety and how my brain works ive made myself so much more sick,so thank you I’m learning so much from you,thank you!
I’m going to subscribe to tour website right now. I just looked through your content and it seems I can learn some new things, and I can pass them along to my grown kids. Do you have anything for chronic pain and illnesses, and also for dealing with family who think less of you because you’ve been sick for a long time and have a son whom they don’t trust?
Your example when it comes to a job is spot on, I am currently at work dealing with the exact cycle which is why I looked up this therapy ! I always felt so alone since I couldn’t relate to anyone when I talk about it because they always respond with shock that my thought process is so negative and debit
Been living with Anxiety and depression, mostly anxiety for 20+ years. On / off medication however I am not finally visiting a Psychotherapist. My worst cases of anxiety over the years is dead on of your explanation of the job scenario. My very first experience at a new job out of school was just that – I would shut down and THAT would spiral as I would get further behind. This topic is SO interesting. Looking forward to my subscription here and continuing with my live Psychotherapist. Who would think I have a mental illness, very successful professional and over performer.
This is a helpful article. I have days when I go into a funk, and am aware it’s because I am physically uncomfortable — haven’t exercised in a few days, or am just tired. My tendency is to conclude that I feel lousy because EVERYTHING is lousy, when all I need to do is go to the gym, or do one simple thing that fixes something in my situation.
Hi, I am an 11 year old girl with O.C.D and my mom had me watch this article and I really felt a connection between what you were talking about and how I’m feeling. Thank you so much for making this! I think this will really help me change my thoughts and behaviors. I think you will be the key to my success!
So so helpful. I’m working on my CBT journal & reframing a whole life of negative self talk. Coming out as gay was so difficult for me, especially growing up in a Christian conservative background. I felt & still feel marginalized, rejected, and plainly hurt. But CBT is helping me acknowledge my thoughts & emotions while working on loving & accepting my authentic self. I’m so grateful for therapists bc I don’t think I would have been able to do this work alone.
I am so lost. Found out about CBT from a Tik Tok article and I found this article first. I understand most of this in my head but didn’t know how to start to change it or to apply it in my life. Cannot wait to watch more articles and do some of the charts and techniques to help get myself out of my own head and my depression. Thank you so much for your help.
Oh gosh yes, this makes sense to me from both depressed and anxious perspectives. I deal with both… actually I’m not “dealing” with anything. Just spinning my wheels and spiraling downward, further and further all the time. I’m not getting any younger so I feel like I’m running out of time. My psychiatrist recommended I look at some CBT articles on YouTube, and you’re the first one that came up on my search. I feel so lost, so sad, and most of all, so worthless. I pray your articles can help. 🙏 Now back to your article…
I am an extremely analytical person. Without knowing that this technique exists, I have been applying the exact log to change my mental model; it does mitigate the feelings temporarily if the situation is not very important. However, for a spectrum of situations from trivial to very important, the method usually become useless because I have been hearing from other people that my negative perception about myself is what they also see in me. I am in such a desperate situation. I literally want to change my entire character/personality. It has been destructing my entire life since childhood. It has minimized my relationships with people, slowed down my career progression, pulled my lifestyle down to bare minimum. I am literally living in my own bubble.
Thank you Barbara for such a well-done and understandable presentation. Using your example, I was able to easily identify similar thinking cycles within my own cognition that disguise themselves as “problem-solving” but now seem more like anxiety. This type of thinking cycle seems to self-perpetuate for me unless consciously interrupted, such as when I come back to the here and now of the breath.
I think what I’m learning about my anxiety is that it’s always not a strong physical or internal feeling (like when you get that surge in your nervous system). My avoidant behaviour is evidence of this because it’s become a habit for some important things to just pop into my mind and I quickly brush it off without feeling anything. Incredibly helpful article 👏🏽
so much of wires in mind is getting unwired, I m very anxious to write my first comment on youtube, though i have been using youtube since years worrying about getting my feelings exposed. Thanks barbara Heffernan, MOVE A MUSCLE, CHANGE A THOUGHT very inspiring and easy to process. I shall come out of my cage from today 🙂 Thanks for your words again, I shall begin the work of changing my inner engineering.
I’m glad i found this article, because I’m feeling disconnected and deeply sad right now due to previous failures in exams.. and self sabotage due to anxiety plus emotional anxiety, from family, friends and what’s called a situationship nowadays! I feel like I have lost track of who i was before all of this happened and i just know that I’m the only one who can help me get out of this state of constant worry and lack of self esteem! I’m perusal this in hope i find tools that can help better myself for this new year and get me back on track since I can’t afford actual therapy for this period of time😅
Thanks, your voice made me feel relaxed and you’ve given me comfort into believing i can be mended. I live in catastrophic thoughts. Been suffering from anxiety for 20 yrs. At first i didn’t know what it was, so it went untreated (still is). I tried getting help from family but they don’t understand. They would scold me about, that its not real. Lately my anxiety is at a heightened level i’m not use to. I saw a doctor. Seeing a therapist was suggested, i was so happy someone understood and felt the urgency to help me. Unfortunately i cannot afford therapy. So i am trying to help myself. I hope your articles can assist in saving me.
It makes a lot of sense to me, thanks for your thorough explanation. It ticked a lot boxes for me, I feel like I’ve been hiding, isolating and hibernating for over a year now I even stopped working and it’s completely crushed my confidence as well as my self-esteem. I realise now how toxic of a pattern of behaviour I’ve developed. Avoidance is not the way forward. The problem with me is that I keep promising myself I will turn my life around and be slowly changing up these patterns but I just can’t bring myself to follow through with my intentions 😔 so the next day Im back to square one and I feel sorry/angry with my self and as you said it spirals out of control hence I feel helpless. It’s a vicious cycle. 😢 I will now play this article first thing in the morning until the message has sunk in! Thank you
I agree with you, we need to be the ones that change how we think about our difficult encounters and we need to be the ones to change our thinking which then changes our behavior by the way we react to situations, which changes how we feel about how we handle the matter and hopefully making us happier and more self confident..
Hi. I just found this article. I found it very interesting as I have anxiety issues for 6 years now. I can’t go out walking on my own as I feel something might happen so I have to have someone with me all the time. I also get pain and tightness in my neck and shoulder blade and I feel as if I’m in a dream. Thank you 😊
I found myself in my room doing nothing but rewinding the simplest interaction with my professor about how long my presentation went on for and this article helped me see it differently. I felt like everyone was perusal me and judging me. It feels better now to cry it out and hope I can turn a bad interaction into a good one.
I am just starting to explore this type of therapy. I just had cardiac ablation surgery for A Fib. My dr said to seek this therapy as it would help.. along with the medical intervention. Of course.. recovering from this has not seemed to been as easy as it has for others I spoke with that had this procedure. So… as a whole… I am hoping this will help.. along with heart healing and dr follow ups. I found that your article was very easy to relate to. You make this easier to understand such a complicated thing. Thanks so much. Kristy
i just want to say ive had therapy my whole life (lots of CPTSD, very bad social anxiety like really bad, and depression). nothing worked, it was all the same and i was just giving up on getting better. then i was introduced to cbt and it helped me so much and im not easy to change and rarely open to coping skills but cbt is different.