What is Cognitive Behavioral Therapy

What is Cognitive Behavioral Therapy


Hey everyone! todays topic is something that many of you have
requested, and that is what is CBT therapy? So stay tuned. (Intro Music) so like I said, todays topic is: what is CBT or Cognitive Behavioral
Therapy and how do therapists use it and why do
I talk about it all the time? Now CBT therapy which I’ll keep calling
it from now on because Cognitive Behavior, that’s just
way too much to say. So CBT therapy is a very different type of therapy because it is short term and it is one of the
only therapies that we can actually monitor and kind of statistically
show that people are improving. Most therapies don’t work quite so I don’t even know what the word I want to use, but they’re not quite as direct and not so A plus B equals C, you know. Most therapies are very circular, and
maybe we feel this way, and I don’t know What’s your relationship with your
mother and your father? Right. We might go back into our history where as CBT believes,
the main belief behind CBT, I’m checking my notes to make sure I say it correctly. Is that, it isn’t so much what happens
to us in our life but how we think about what has happened to us. So, in a CBT
world, it wouldn’t just be that, let’s say My dad wasn’t around when I was young and he left and he never came back. It wouldn’t be that that happened. That’s
not what’s actually affecting me. It would be my thoughts about it like, “I’m not
worthy”,” he didn’t care about me”, “he didn’t value our family” or whatever
it might be, right. CBT focuses on those beliefs. And because of
that, some of the main things that we use are things that I actually use a lot with
my clients and what they call it, and I’m checking. These are my- Do you remember my huge flashcard-mayhem-ness? These are my CBT flashcards, so that’s
what my notes are. So, one of the things that I use a lot is
called in the CBT world they call it thought
tracking, and that is almost what I want to call that “eating
disorder voice” or “self-harm Voice” versus “healthy Voice”. And what they do in the thought tracking is
they have you keep record of all those automatic thoughts.
“Automatic thoughts” being: “my dad had left” but it’s not just because my
dad left. My automatic thought is, “I’m not worthy”, “I’m not important”, “he doesn’t value our
family”, all of that that follows. So, for many of us it might be, you
know, “I deserve to be punished” or “I don’t deserve to eat that” or whatever
it might be that feeds into our eating disorder, our self-harm, or anxiety or depression. So in CBT they have you keep track of it. Have you keep this thought tracking record so that we can notice what usually are
“unnoticed” thoughts. Okay. Now there are a ton of
tools when it comes to CBT. I mean, we have three flash cards here on
tools. But I’m just going to give you a couple that I end up using most and that’s why I
thought thought tracking would be the most helpful. Now, another thing that we can do is, obviously, there’s a lot in here. Like
as I’m looking through this just to make sure I don’t miss anything they have automatic thoughts, so those the ones
that happen you know without us being aware and then you keep track of it in the thought tracking. Then they have “underlying assumptions”
which are kind of things I will have people, when we realize that automatic
thought You know, like, “I’m angry”, “I’m not
worth it”, or whatever it might be. We want to find what’s the underlying
assumptions. So, we might ask what we call downward arrow
questioning and I know this is getting really intense but I’m trying to break it down to
very easy to understand portions. So, if my automatic thought is “I’m not worth
it” or “they forgot about me” or whatever
right. Then I’d say “So what does that mean to you?” and then
you would say “That they didn’t consider it and you know,
that my dad left right. So that would mean that he just left and he didn’t
care.” “So what does it mean if he didn’t care?”
“Well then you know that I’m a bad person.”. Right we keep
asking so with then, “what does that mean to you
if that’s true” Because a lot of our automatic thoughts
we actually believe are true. And that’s why CBT can be so powerful. Because a lot of times we’re just not aware
of all these thoughts that we have all day every day. And these thoughts can really stir us up. We
can get really angry. We can get really sad. We can get
really anxious and we get really depressed. But
bringing this to the forefront and recognizing what those automatic
thoughts are and then, doing that downward arrow questioning where we’re like, “Well what does that mean?”, “okay, well if that is true, then what does that mean to
you?” and you can work this down until you can figure out what that core belief is
which could be anything from “I’m worthless” to “I’ll never be good
enough” to “My mom will always favor my brother” Whatever that thought may be, you can see
how once we can recognize what those automatic thoughts
are we can get to that point and that’s what makes it so powerful. And so there are a ton of tools around CBT to help with that. So I’m going to skip
ahead and I’m not going to go through each and every one of the tools that helps with that, but you may notice them
if you’re working with your therapist who is a CBT therapist. Now another portion
along with the automatic thought records and
you know all of that kind of stuff is thought stopping. So, let’s say we’re having all these automatic
thoughts okay. I get up in the morning and I automatically
think “Ugh. I overslept by twenty minutes. I’m so lazy. I’m so stupid. I’m so fat. I’m so dumb. I’m so…”,
whatever right. We might have that running right away. So, in CBT they have us do what they call “thought
stopping”. Now, we’re supposed to actually, and it’s funny but there’s a couple things we can do. Some
people will prefer to actually verbally say “stop!” “Stop it!”. You tell yourself to stop,
right? Some of my client like to visualize they’re
driving really fast towards a stop sign and they can’t go any farther. It’s like a cement wall with a stop sign. Whatever helps you to stop. For me, if it was me If I have all the automatic thoughts
coming up, it would help me to actually verbalize it. Because sometimes what’s going on in
our brain is so noisy that we can’t even, visualizing may not help. The actual verbalization loud, out loud can help. Obviously we don’t want to do that if we’re in the middle of a, you know, fancy dinner or we’re out at a
party but you can get the idea. So, that’s
another thing that we’ll have you do. CBT and DBT also are very closely
linked and you’ll see some of the tools I talked about in my DBT mindfulness video, and I’ll do other videos. And there will be a lot of it in my self-harm workbook, but you’ll see a lot of it kind of joins together. So just keep that in mind.
I’m not going to get into that because that will get really convoluted. So, those are the main components to CBT. We want to bring awareness to the
thoughts that we have every day. Whether they be automatic, whether they are the same message
over and over, we want to figure out what the
underlying core belief is. We do that downward arrow questioning and then we also want to
be able to thought stop. So, when they come in quickly we
want to be able to stop them. Because, if I go back to their original
portion of CBT, the whole reason that we have it is because they believe that our life and
our experience isn’t what happens to us. It’s what we
think about what happens to us. And so that’s really why in a lot of
the things that I will tell you if you ask questions and I’ve done videos about it is talking back to
that negative voice. That’s kind of that thought record and
thought stopping all in one. You can see how can be
really powerful. Most of you if you’re in the UK or if
you’re in many portions of Europe, I know that they utilize CBT first and
they’ll have you do it. You’ll notice that it’s usually short term. It’ll be anywhere from I believe six to
ten sessions, usually eight to ten I want to say is about when you end up stopping. But they can have you do also some role playing and things. You
can get into it so that you can start verbalizing those thoughts and you
can start changing them and turning them into kind of more positive or “healthy Voice”. Right? And I think that’s really it. I’m
trying to double check to make sure that I didn’t miss anything. And i’ve
talked about this before but they also discuss a lot about
catastrophizing or jumping to conclusions like because we have these big negative
thoughts we will make, we’ll catastrophize, that black and white thinking that I talk about a lot it’s something that they also address in
CBT because it’s our thoughts, right? We’re catastrophizing, we’re thinking black and white. And those are some the things, the
“cognitive distortions” they call them, that we’ll try to turn around and to make
healthy thoughts. So hope that makes it kind of clear. You can google CBT and you can look up a lot of information on it, but that is
how I utilize it in my practice and how you will most likely find it utilized
in people that you see. And that is really the
reason that it’s most hopeful is because it’s all about our thoughts, right. And we
have to change our thoughts in order to change our behavior and our belief about
ourselves. So hope you found that useful. Keep checking back. Make sure to like
this video if you want more topics about like basic, I guess,
counseling theory and ways that we give therapy. I’m happy
to do more. So, you can let me know in the comments if there are other therapies you want me to talk about, because I have to study for my exam anyway so I might as well teach it to you too. And don’t forget to
subscribe to my channel because when I put out videos, you’re going to want to know. Have a wonderful day and I will see you
all soon.

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About the Author: Oren Garnes

100 Comments

  1. So it's your thoughts about the thing that happened to you that are affecting you rather than the thing that gave you the thoughts in the first place? What kind of backwards mentality is that? It's literally both things that are affecting you. Things should be done about the thing that affected you as well as your thoughts about it.

    No wonder this shite never worked for me, it's practically flawed.

  2. No one like CBT because it means you have to work.
    People want pills, magic or someone else to just fix them, no work required.
    Mainstream psychology teaches that there is a magic pill with no work required to fix all your ment health problems. Or there is a magic therapist who if you talk to them will magically make all your mental health problems go away.
    No one teaches individual responsibility and empowerment. Nope, gotta rely on people and pills to fix the problems anyone or anything but yourself.

  3. Yeap! Correct, We All in this world have ANTS (Automatic Negative ThoughtS) in our heads that decide what We Perceive/Judge Life and others…

  4. I've been referred for online CBT for depression by my GP. Would this have the same outcome as face-to-face CBT?

  5. I'm grateful for this video today. I am having a really hard time with my anxiety/PTSD and also having a really hard time finding a therapist that A takes my insurance, B is accepting new patients, and C I actually like and helps me. Now I have some tools I can use while I keep looking.

  6. Thanks Kati!! I LOVE your videos, your so animated and always seem to break down counseling theories and skills in the most simplistic way. After listening to your videos always makes me feel more confident about my craft. For my first practicum, I was told that CBT did not involved asking questions and was taught to no rely heavily on questioning, but it is a "thinking" kind of theory, so how could one not ask questions? The thought stopping, I have never been a fan of…I like that you mentioned verbalizing it….shouting "stop" in the middle of a session, would be poor taste in opinion. Thanks for breaking this down again-:)

  7. Thank you sooo much for this very nice presenting information hope to see new videos from you 💛💚💙

  8. But if you are upset that your father left CBT ends up taking all the responsibility off of HIM who actually DID the thing and puts it on the victim. And I personally hate that

  9. I’m already aware of my thoughts and beliefs. And I already say stop out loud. It doesn’t help, because as soon as the thought stops, it comes right back, or more unwanted thoughts come. So this type of therapy sounds useless for me.

  10. Thank you! I just found your channel. I am studying to get my Master of Social Work and want to continue to get my clinical to become a therapist. Your videos are simple, easy, and help to understand some of the hard to understand Textbook definitions. : )

  11. My anxiety and "hopelessness" is too fucked up that even though my parents and friends had subtly (and sometimes blatantly) suggested they want to help me, I shut them off. Like "oh cool cool" is my default response. I'm definitely the problem.

  12. I wonder, is there a sort of part two for this video? As in, after we do our thought journals and our thought stopping, and we create our arrows for our thoughts and we do all of this portion of CBT, what is the next step? How do we turn those thoughts around? How do we stop the black and white thinking or catastrophic thinking? I saw the video explaining black and white thinking and I thought it was great. But what can we do (actionable steps) to turn around our catastrophic thoughts?

  13. I like your videos like this that explain types of therapy. I find them useful when explaining types of therapy (and that not all therapists are the same!) to loved ones who may have questions about my own mental health journey or be considering getting help themselves.

  14. The way of you explaining things made it hard for me to continue watching the video, you need to be smoother about it.

  15. CBT positivity is the way to heal what needs healed, store up positivity, and also talk out a lot of hurts! It’s not just going to ANY therapist, it’s finding the right RIGHT THERAPIST. It’s ok finding the most powerful positive therapists, that is what you want “the magic genies of therapy” it’s cool. Would you rather hear kinda what you want to hear or what You dreadfully don’t wanna listen to. It is better to listen to “perfect reinforcements” than a negative person, period!

  16. I have struggled with depression and ARFID for a long time. I've seen a few therapists, did some reading and am taking meds. I'm on a waiting list (things just weren't improving with my therapist) so self-educating a bit in the meantime.

    I have a hard time wrapping my head around cognitive distortions. I think it's confusing because 1) there are so many 2) the same negative thought may qualify for more than one distortion. Maybe I'm being little to pigeonholy here but is there a shorthand list or perhaps broad categories of cognitive distortions (or schemas) that CBT therapists definitely agree on?

    EDIT: Ok I think what I'm looking for is Schema Therapy which I had completely forgotten about. https://youtu.be/C-yRFobDru8

  17. Hi, I'm seeking free CBT resources online, such as a workbook to go through, would anyone be able to direct me to some helpful materials? Thanks in advance!

  18. Can you use CBT to change your working habits? Can you become hard working by changing your thoughts? For example: My thought would be "I'll never learn all of this things" and changing it to "I will slowly do it, it just takes some time" would make me learn harder.

  19. Even though all mental health professionals know well about CBT, it seems to me that many mental patients are not having access to CBT treatment….According to me, CBT or talk therapy is one of the best ways to diagnose the problem…..The core of the problem must be zeroed in before starting the treatment…..

  20. In the modern internet era, we must start exclusive websites to offer CBT or some kind of interactive sessions with leading mental health professionals……A lot of mental disorders are not properly diagnosed and patients do not reveal themselves to psychiatrists…..

  21. Kati, i need a bit of help here. I started my CBT therapy for the first time and had already about six sessions. She told me that people don't have fixing points, yet she said that the guy I was talking about seems very manipulative. Isn't that a fixing point? Of course the guy in the question could change, but the patterns is demonstrating that the person can be manipulative. She said I'm trying to find a fixing point to a friend of mine who I find selfish, but can't tell if it's just my perception or the way she actually is with me, giving the fact that I'm also a co dependent. I explained how one time I haven't slept in three days and I still managed to find two hours to meet with my friend, although my eyes were hurting really bad and didn't feel like staying at all (yes that would've happened many times because i was suffering of sleep deprivation and was depressed while she was happily on a holiday) and when I told my friend I need to go home because I haven't sleep in three days she bluntly said: and so what?
    My therapist said I should consider if people are maybe hungry or having a bad day themselves. I just felt frustrated in an example where my friend was selfish while I felt I should've been the one selfish even though I still saw her when I didn't feel like it and yet I have to be the one who thinks about others needs and if they were hungry? How should I be okay with what my therapist said and with the idea that I am codepenet and need to be more selfish as my therapist implied many times, but yet when I want to be and need to be, I have to think about others?

  22. I like to verbalize thoughts. Well I guess I like to verbalize my responses to some of my thoughts; or even my feelings. If, for example, I think 'I'm stupid' I'll say out loud 'No I'm not'. Because I feel that if I put a response into verbal audible words that makes it real. It puts it into reality so therefore that must make it true .

  23. CBT does not work. Sooner or later you loose control & your right back at square one. At least for my severe anxiety I've suffered from for fifty years of life…

  24. What a cool video, thank you! What leads us to catastrophize or think in black and white like you said? Is it the way we were brought up? Life experiences?

  25. hows CBT going to help my PTSD what happened to me was bad i can't just say it isn't and try to pretend it was all just fine and dandy how will this work in my case or do i need a different therapy because it isn't just how i perceive my trauma it was bad I can't pretend it was fine or that it did matter this seems like something for more mild cases

  26. Would this help for someone who had a huge asthma attack many years ago and now gets panic every time his breathing gets “faster” even though his asthma is under control?

  27. Like many "therapies," CBT brings too much of an agenda into the therapy. People have complained that they can never freely talk and bring up their own issues.

  28. very interesting.
    It is not what is happening, rather what we think about what is happening.
    a person that adopt certain thinking philosophical methodologies is immune to automatic thoughts, and causality core thought.
    proficient chess players and statistics man are totally immune to automatic thoughts. for them , reality is just a mere combination of probabilities.

  29. What is the actual difference between CBT and life couching? Are those things similar or have differences and what are those differences?

  30. CBT is incredible because it's deeply rooted in an understanding of how our brains evolved from primate brains! Emotion is the most difficult major mental phenomena to have a conscious or direct impact on because it's rooted in, evolutionarily speaking, our oldest, most primal and instinctual psychophysiological structures (primarily the limbic system in the temporal lobe of the brain). Cognition (thought), however, comes from the newest and most advanced psychophysiological structures (the prefrontal cortex in the frontal lobe of the brain, which finished developing in our earliest human ancestors around 2 million years ago). The prefrontal cortex also gave us language and speech processing… which, of course, allows us to express the way in which we are experiencing cognition and emotion!

    In terms of CBT, we evolved this thought-producing ability in order to regulate the more instinctual and primal psychological phenomena of dysregulated and extreme emotional response. Cognitive distortions, therefore, are evidence that a dysregulated emotional response is impacting your thought process! And for religious people out there, this basically provides you with the very real existence and transcendent evolution of a "higher power" in humans, which gave us language and speech (aka "the word of God").

    Thanks for the helpful video Katie.

  31. The Bible tells us to take every thought captive. (2 Corinthians 10:5) That means that I have a chance to do something about all thoughts that are not well-pleasing to God, before they enter my heart and become a part of me! “As a man thinks, so is he.” Proverbs 23:7.

  32. I did CBT since I was 14 due to family problems, and it has helped a lot! it's really relaxing to release the pain that i have been building up ever since my dad died. My dad had always given me aid in terms of guidance, inspiration and hammering! He would do anything for me and aided me in establishing a health lifestyle, for example introducing me to a masochist lifestyle. One time he would grab a hammer from the tool shed when we were repairing our bike, he would raise the hammer and slam upon my gonads. The blood and bits of skin exploded, some even went through my tight shorts. When he died i did not know how to fill in the hole he left in my balls, and searched far and wide. That was when i finally found out about CBT, and how it could help someone like me, fill in the void left from years of sexual conduct. So here i am today, with my cock and balls stretched as far as pacific ocean, biting my lips, holding in the urge to shout my safe world all. Thank you Kati, thank you.

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