Cognitive Behavioural Therapy (CBT) Techniques
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- Опубліковано 9 лип 2024
- Cognitive behavioural therapy - CBT techniques - Change your thinking with cognitive behaviour therapy techniques. www.integrationtraining.co.uk/
Changing your thinking - CBT in Action with Mark Walsh from Integration Training. How to manage your thinking to reduce stress, improve leadership, resilience, communication etc. Thinking errors, stories, narratives, etc. STUN technique from Roger Mills described. For education purposes only, CBT or any other therapeutic techniques should only be done with a trained therapist. Please seek a therapist if you need help, UA-cam is of limited use if you are suffering.
www.thebodyofleadership.com for lots more videos
When I change the way I look at things, the things I look at change!
I suffer from anxiety. Even getting up every day is a an achievement. Lately I've been using these techniques and slowly but surely I'm improving. Not expecting miracles but there has been a little change.
I hope you are doing well. I've had some anxiety issues too. It's a lot better now, but I don't think my anxiety went away 100%. One motivational speaker said "Be brave enough to expect miracles. Be brave enough to know you deserve miracles." Just wanted to put this here.
Sarah Quinn-
I'm really sorry for what you're going through. I pray God wraps his arms around you and fills your heart with His love💗 psalm 139
To deal with anxiety:
#1 Change your diet
Lots of people are intolerant to foods they don't realize, they can become tired, weak, anxious, easily distraught.
Food groups most commonly problematic
1. Dairy
2. Sugar
3. Wheat, possibly grains in entirety as well as gluten
4. Bad Fats (canola, grape seed, vegetable oil, peanut butter) all Omega 6 heavy
5. Night shades (potatoes, tomatoes, peppers)
6. Processed meats (hot dogs, deli ham, deli beef etc.) (Eggs, canned tuna, salmon, frozen meats are okay in my opinion)
Now, if you do remove these from your diet, take care that you are still getting all your nutrients. To track EVERY nutrient, I recommend "wholesome" an app for food nutrient tracking. Also get Omega 3's a number of times throughout the week (canned salmon, sardines, sometimes tuna).
#2 Stop masturbating and watching porn
#3 Use CBT, mindfulness, meditation, whatever you want to call it, all you need to do is watch your thoughts and stop getting wrapped up in them. Learn to be in the moment, focusing completely on whatever it is you're doing.
#4 Gradual exposures to your fears, working up to them in a Hierarchy. Make sure to use your CBT techniques in the fear situation. Continually expose to it, every day is best but do it as much as you can until your brain learns there's nothing to fear.
@@Cstank5 most important, EXERCISE
A quick recap that might be helpful for me and everyone else
STUN technique
1) Spot you thinking
2) Separate your opinions from facts
3) What's true in any given case?
4) What's useful? Is is practical to have a particular view?
5) Find a new story that fits the facts (this way you'll go from victims to being aware)
Local Guide - that acronym doesn’t work at all
Great stuff. I started turning around my attitude the day I started looking back on all my negative predictions and realized they were the problem...
I have been in CBT for the last 10 months and was really struggling today. Your video was very helpful in reminding me to be present/mindful and to stop with the catastrophic thinking. Hearing it from someone with such a great accent was just a bonus. Thanks for the video!
YO how are you doing?
David Brent's more of a chilled out entertainer than a boss. How could you not like him?
I liked the line change the things you can change; accept the things you can't and know the difference. I'm a textbook severe GAD sufferer. I catastrophize everything and ruminate endlessly. Constantly in and out of hospital having scans of all sorts because I think I've got various illnesses.
Thanks Nathan, that's a lovely comment and I wish you well. Really nice to get such a personalised response. Have a look at the other videos too. All the best from Brighton
I could listen forever. I came across this video in a search for something to help with underlying general anxiety. I think altering my perception of events and experiences will help. The speaker here seems very competent in cbt.
We are our own worst enemies sometimes, what you said makes sense, its a lot to do with perspective.
Thank you! You're very clear and I like your style.
Jack.
amazing, explained it so well. This is something that needs more attention for people dealing with mental health.
You might like to know that my Australian university included this video amongst this weeks readings/videos for a social work theory unit (which is why I am here) :)
This was really helpful! Thank you for putting this out there!
Great video. CBT saved me a few years back.
thank you and gad you're OK!
Neil Bergstrom really?
You look like the guy in the video, OMG!
I thought this was excellent and simple. I enjoyed it.
Thank you a very clear and defined explanation. Very Helpful
Very informative video. I am a school counseling student. This helped me think of ways to help students deal with negative self talk.
I start CBT next tuesday, this video has helped me understand more about what it is and how it works. Thankyou : )
thanks you really show this confidence it gives me some.
if kids had classes of this at school we would be living in a better society surely
glad you liked it, any parts in particular that were useful?
The way to do this is to collect data of the thoughts over a period of time. Negative Automatic Thoughts (NATs) will recur in a daily thought record. A supervisor can assist you in looking for the basic schemas within a thought record. These can then be helpful in assisting the person to look at how they organize all their perceptions of the world and their self-talk. Most schemas will be reflected on a daily basis without awareness. So it's easier for an outsider to notice.
great resource. thanks for sharing
An awesome explanation on CBT, I believe it is a very helpful kind of therapy, worth sharing!
Thanks - what kind of videos are you looking for exactly?
Thanks for the video - it was interesting and useful!
I think would of useful to show some of the cbt techniques so can be used
that makes sense, it reminds me of the quote about being well adjusted in a sick world too
Good stuff, I feel enlightened
very informative video, presented in a very laid back and digestible way. Encapsulates CBT principles. Zahid
Yeah I did come to this conclusion. I am a psychologist. I have an issue that society does not teach people to understand themselves, but then everyone is surprised when people develop psychological disorders. Moreover, as these psychological disorders are not directly observable, the conditions are disputed and disregarded. Undoubtedly an individual approach to therapy will always be problematic as conditions play a crucial role in psychological disorders. Nevertheless, CBT is necessary!
Thought it was interesting the use of the mantra "the wisdom to know the difference." I never remembered the beginning, and it is very interesting that it asks something outside the self. I heard CBT was inspired by Greek philosophy and it seems evident there is value in seeing mental states as pertaining to muses and Gods. in order to prescribe ourselves acceptance, love, gratitude, etc we must accept that ALL mental phenomenon are subject to forces beyond the mind. The body creates the mind. This is why excercise and nutrition makes such a profound impact on psychological health.
Thanks cuz, I'm in grad school finishing my 1st year in counseling, doing the whole "ahh, what theory am I?" Lol. The more I progress, the more CBT resonates with me. Anyways, this helped me a ton! I think CBT is it.
If you don't talk about it with someone it's only going to get worse, make an appointment at the doctors by phone or if you can't (I can't do phones) ask a family member or close friend to do it for you, if you need to you can bring said family member or friend along with you for emotional support (I'm booked in to see a doctor Wednesday, I'm a 27 year old man and my mum is coming with me).
It'll be hard at first but nobody can take that first step for you.
May the force be with you Han.
Thanks for this video. STUN technique seems useful for dually diagnosed addicts in early recovery, where brief therapy is most of what's on offer.
Have you any written (published or not) materials paralleling this technique with other, more widely known CBT techniques?
thanks, what did you like about it?
this is very helpful
Good stuff! Very useful!
VERY INSIGHTFUL....THANKS
Very helpful, thanks.
Great presentation Mark. I've been picking up CBT content from time to time over the years; it certainly aligns with my approach to maintaining good mental health. I am looking for free online videos about CBT that are well represented by professional PUBLIC SPEAKERS like yourself.
glad you liked it
I think that You are a good speaker and that You covered so much in such a short time that it should be listened to more than just once, You remind me of my Uncle Dr. James Edwin Crosby on our long canoe trips down the Monocacy, He covered what You said, He quit general medicine to be a psychiatrist. Thank You
Very good!
great video
Love it!Going to see your other videos...Im searching around for info to add depth to filmmaking ! :)
thanks Dan, teaching some of these things in Kabul now!
Accepting CBT totally is sort of like taking a deep breath, and holding it, then taking another one, without exhaling the one you just took. Before writing CBT off completely give it a little more thought; however, if you think that your personal inter-judgement of CBT, along with others, after your extended consideration is spot-on, then you are more than likely Right. FR
Very inspiring
lifeshort thanks
thank you
Great video
Nice intro. Thanks. !
Hi Zahid, I'm in Brighton and have been working with these kinds of techniques for around 6 years, though I'm a trainer not a therapist
Hi, I have done a bit of research on CBT for low self esteem, social esteem and anxiety. I find myself fitting into many of the criteria set out in these books/blogs/articles but I lack the confidence to speak to someone about it. After all I don't want it to seem as if I am 'attention seeking' but yet feel its now becoming an issue in my everyday life. What would you suggest I do? I have been putting this off for around three years now.Much appreciated and great video. Han xx
ah yes, I read him as a child actually - loved it :-) Knots and The Divided Self
you're welcome Jessy
His boss is ricky gervais, why doesnt he like him...?
thanks for the video, i could do with reaching out to you, i have had my first psychiatrist appointment and suggests that i do CBT.
CBT is somehow related to narrative therapy, the way we perceive, how we focus on the narratives of our lives or situation.
cool, I did psychology at uni, good luck with the stats!
i think the most important point here was to spoil the thoughts at the time of negative thinking
CBT and NLP have some similarities but a very different root. In terms of school - yes I agree - more about conditioning people to be conformist than really educating them very often
I been struggling for the last 4 months since mum died but the last 3 months I haven't been able to work as the pain has been to much and caused alsorts of problems with stomach and limbs trembling and pains and panic attacks Iam starting in January with a local CBT group to see wether it helps me as Iam just over thinking all the time and it caused myself more pain and panic attacks
Very helpful, to remind you of the things you've forgotten but already know haha
you're welcome, what did you like about it?
Do you have program for people with mental disorder like bipolar and anxiety?
Trying to help young children (5-10 yr olds) with anxiety, so it helps in educational school setting. Where can I find info/ certification program, etc? I’m a special ed teacgerK-5th grades
Thanks
Ms Connie
Interesting perpective. I don't believe I am stigmatising anyone and am certainly not the first to use "victim mentality" and similar in this way, thoughI am open to alternative names for what I describe. What do you suggest?
i hope it goes well and it may be very different from this
What you said was interesting
So what are is the biggest difference between CBT and SFT?
thank you - who would the light help? Or just an aesthetic thing? - Mark
I would always recommend working with a trained profesional as there are many errors we can make self-applying techniques. I wish you well
with training i imagine it would be a good base. Good luck. - Mark
Wonderful stuff !! Thank you for your knowledge and articulation. What is your experience with 12-step programs? Have you worked with addicts in recovery? Do you feel they are better able to reframe than others who do not have this experience.
Hey, sorry for the late reply, been busy preparing for cbt trainee interviews. I'm working in Blackpool at the moment for Fylde and Wyre. It's a really busy service with lots of complex clients. Really impressed by the style of your presentation and the content. How long have you been practicing? Where are you in the world? Zahid
interesting - I haven't heard this perspective before - did you come to this conclusion yourself or read about it? Is it the individual focus you don't like? and glad you liked it too :-)
used a hell of a lot people who have addictions(and we all have them, sometimes called hobbies)
I question why courses to teach these things aren't free or require one to jump through so many hoops to access and isn't well integrated into our educational system or other systems and wonder when all the energy we put into defense will be more equally allocated into prevention and healing.
Very interesting. I was recently diagnosed with Chronic Fatigue Syndrome. I am not fan of the medications. Usually have no problem falling asleep but now it's 1:30AM and I'm researching CBT. I am going to look deeper into this (tomorrow) because I tend to think negatively often and I have noticed that when I am feeling, thinking positive and staying busy, I don't need the pills. I am willing to try anything. It beats sleeping life away and skipping a few days on the pills. Knowledge, Practice, Patience and Persistence. Missed any? Good night!
Kevin Roy Hope you're doing somewhat better now...
This video is rather interesting.
SFT?
Great video. I have actually wrote books on using the same methods you speak of in this video. If we could only get more people to use these methods, there would be much less depression and anxiety in the world.
+Bradley “BB222” Burks I remember in one of my univ classes, this older guy was talking to a friend in which i overheard him saying that fields of study such as psychology are worthless and what not and that STEM is everything. while i did agree to a point , i think more people should go into the field bc there are still so much we dont know about how the brain/mind works . if we had more people in this field and come up with useful techniques such as this, people suffering with mental illnesses which affects a large portion of people(sadly its an issue that is underrepresented and pushed to the side) can improve and in turn people can contribute to the world more and make it better for everyone as a continuous cycle . your comment made me remember that moment lol thanks and keep the work up!
***** lol i mean we never really know whats someone is going through like the person i was talking about he had been to war and consequently lost one of his legs and im sure he has some sort of PTSD. You never know unless you are really in their shoes thats why we all have to be understanding.
+wiirules13 Agreed... you never know what someone is going through which is why I try not to judge people. As far as getting rid of the assholes. Well lets just say we can all be assholes... lol
Very true. Even to our closest loved ones. Either way we all should try to balance and be peaceful! Interactions like those are toxic for wellbeing whether we know it or not
comments welcome
Hello sir, when I get up after sleep, I get to know that I am going and talking with people. This is happened to me every day. What should I do, I feel tired, pain in head..
Really liked this video, it was insightful, useful and the instructor was a good speaker. Only change would be more background light please.
wishing you well Michael, where are you based?
thank you Zahid, where are you in the world?
How can my physical pain be treated with CBT? Pain is a reaction to something that's gone wrong and a way of telling my brain to send stuff to help or/and for me to stop using or doing a thing which agrivate the area of pain. So how can CBT help?
Susan Miller hey! look up 'EFT'.
I read some opinions that CBT is a very succesuful type of therapy, but for a short time. The results are fantastic, but not as lifelong solution. Would you agree with that point?
I like CBT.
Do you ever hear of CBT making things worse?
I tried this for my anxiety, but the more I thought about my fears the worse they became, to the point they're now obsessive. I try to think positively, but after examining them from all sides I can't fool myself into thinking they're not serious threats and dismiss them. After looking at them objectively I see they're very real and terrifying, far more so than when I could just go "ah you're just crazy, you don't know that."
Why would this be?
More Technique is also recuired
I like the way I think...
I did find this helpful. I suffer from OCD.
So your telling me that. Cognitive. People. Think louder then they speak ?? And sometimes are forgetful of what they say out loud then what they say in there heads?? Can you please help me understand this better. ??
I love taking an exams, I love talking to a boss, I love job interviews, it all excites me and gives me adrenaline.
I HATE ROOM FULL OF PEOPLE, I THINK EVERYONE WATCHES ME AND JUDGE ME. OMG hahahaha. I'm so fucking retarded, my throat just stops and my heart. Jesus.....
Reality is in the minds’ eye, right?
It’s fragmented... multi-faceted. Isn’t that why we gravitate to “ like-minds?”
Could someone who studied mental health nursing at university become a high intensity cognitive behavioural therapist?
I haven't seen that evidence - I tink different things work well for different people