Cognitive Behavioral Therapy Exercises (FEEL Better!)
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- Опубликовано: 12 авг 2019
- Exercises from Cognitive Behavioral Therapy designed to help you feel better. This video explains the CBT cycle and how changing thoughts and behaviors is necessary in order to change feelings. Cognitive behavioral therapy exercises are provided to help in a practical way. Cognitive behavioral therapy is a well-research therapy technique shown to help with anxiety, to help with depression, and to help with difficult life situations. Barbara Heffernan, LCSW, life coach and psychotherapist, expert in anxiety and trauma, walks you through how CBT can help you.
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Disclaimer:
This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via RUclips, social media, or email, and provides services only in the manner mentioned above.
If you're here, watching this video because you want to better yourself, I'm proud of you and you should be proud of yourself. It's not easy and maybe something pushed you to be here but whatever the reason, you're here and that's something to be proud of.
I just got out of drug/alcohol treatment CBT and DBT were a huge part of the program
You are truly God sent, thank you so much for your work ❤
Yes!!! All the best to you people searching 4 solutions to your problems! Most wont do it!
This just made me smile. Thank you
Thank you so much for ur words. I was drowing in anxiety, now, I feel better.
CBT saved my life. After that I became a CBT therapist. This way of living is so much powerful that my mission now is to let the whole world know, how CBT can heal our lives!
Please help me.i am dying slowly and slowly.Please help me sir...
@@Himachaltimes1999 same here😭
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Did you start making more money? By my experience, CBT is bullshit, like every other “therapy.”
Dude, you've posted this same comment on just about every CBT video on YT. Give it a rest, would ya?
Yes,avoidance was definitely me with anxiety. 💕 I would avoid going places,making phone calls or even going outside.. Now I’m doing them all by working hard on myself.
Awesome! How great you are doing the work❤
@@BarbaraHeffernan I am exactly the same, massive avoider, procrastinator which increases my depression and anxiety . This has given me great understanding of CBT- to get working an into action. Thankyou your presentation is easy to understand and inspiring
Just looking at that log is making me anxious... 😫
Can't wait to I get there..I'm right we're you were
Relatable 😢
I got more out of this 12 minute video than I have seeing a therapist for the past 2 years! A million thankyous!!!
Me too
Agree!
Do you feel healed?
35 years caming agE lEvEls numbers is Notnotnotnot NECESSARY EvEr and isntisnt thE point wEy , Familyyyyyy systems SELFSELF is SENERATIONSSS is point
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 :|
Petar I hope you are doing better.I am where you were right now. Searching for anything to feel alive again.
Petar and Laura, I hope you both doing better by now. Recognition of a problem is the biggest step you can take towards fighting and curing depression and/or anxiety. Taking action and seeking help (which might be watching RUclips videos, reading, therapy, talking to a friend/family/stranger in RUclips comments) is the second biggest step you can take. You both just took two huge steps towards recovery which is a great accomplishment. From now on it will get better. I’m sending a lot of love to you
LIES. THE ULTIMATE CORRELATION TO DEPRESSION IS POVERTY, MISERY AND A HORRID CHILDHOOD. NOT NOT NOT BEHAVIOR OR ANY OTHER SELF HATING, SELF BLAMING BS. LOOK IT UP. CBT/DBT ARE THE MOST FAILED PROTOCOLS IN THE BUSINESS. ALL THE PATIENTS AND COUNCILORS TEND TO QUIT IT. FACT FROM THE UNIVERSITIES WHO BORE THESE FRAUDULENT COUNCILORS..
Wow the whole loosing job ending up on the street homeless are my exact thoughts. Wow glad I found this.
Literally so relatable
@@Akoyn360 p pm
lq
Same here. I am 56 and my dad passed when I was 28. I had 2 failed marriages ...2nd one ended right before he passed. I suddenly found myself with 2 little boys and they were 6 years apart in age. I had NO ONE to turn to in the event I dropped one ball I was juggling. Their dad's disappeared and were not part of their lives nor helped with any support. I had to get tough, ON THE OUTSIDE while on the inside I was terrified. I worked hard and worked my way up and up to pretty good money. BUT, I couldn't rest. Always knew I wasn't good enough and all it would take is for those around me to realize it. Always knowing I would be the next one to lose my job. Always, it will be me tge next time. My sons are grown men with their own families. My oldest just retired from 20 years in the Navy. I still say...they layer off 300, I am sure I will be next. Last year I sent my youngest a text and jokingly told him how much my raise was and added another 0 to it. Then I said...oops...that's the raise you get I had too many zeros. He responded with..."congratulations, and so, when are you getting fired...next week? You are tge only person I know who gets raises and bonuses and you always think you will lose your job any day." Yeah...sorta made me really see how sad I am. It's hard to live your life in that kind of fear. Been at this company for 27 years. In 2020, my husband of 18 years left for work on July 2 and sent me a text message he was no longer in love and it's over. Added to my anxiety all over again! 2 weeks will be a year since I have been completely alone in my home and working from home over a year due to cv. I am supposed to return to the office July 12th. I am FREAKING out. I honestly don't know if I will even know how to act around people. I have been in solitude.
@@Donna-LookingUp there’s a sun to everyone
My social anxiety was extreme and my therapist was trained in CBT. She also included exposure therapy and challenging automatic negative thoughts. I was cured in about seven sessions.
Awesome!! Thank you for sharing your experience. It is important that people know it is possible to recover!
My therapist called the automatic negative thoughts, ANTs, for short. Good name as they are hard to find, but easy to stomp out. I saw them as soap bubbles. Easy to pop as they have no foundation.
@@geraldvaughn8403 I love the soap bubble image!
The cycle absolutely makes sense.
Anybody would be lucky to have you as their therapist!
Exactly what I was thinking
It's hard having perfectionist tendency and being average joe at the same time. it makes me feel like a total loser.
We are all average in some ways and very special in others! Sounds like pretty harsh negative self talk... the PDF on Negative Core Beliefs May be helpful (link in comments below video)
Just because you feel like a loser doesnt mean you are. This is why you should exercise. Its a start to getting your mind off your feelings. Rock climbing is good because you cant think, you have to be mindful and right there in that moment. Btw average Joe ? Nope you have a gift and a purpose. You just haven't found it yet. Be patient and kind to yourself.
Well... then you're lucky... because FEELINGS can be changed.
hear ya! guess i'll need to look at the core beliefs thing too 😬😉
I hear that. Trying to be perfect when I don't think its possible is disheartening. Also a BIG Kick in the (figurative) nuts to be told such things by therapists as "of course you're paranoid, you're not important enough for that to be likely..." 'its magical thinking. You don't have that much effect on your own life let alone anything else..." Nice....
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 watching 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 video to encourage her to get into CBT. Thank you so much for the video.
You are very welcome. And thank you for sharing how much CBT helped you! That will give people hope :)
Yes. Makes complete sense. Here to learn to change. Was in a toxic relationship for a long time and negative thought pattern became habit. I felt trapped. Growing and learning now.
I truly hope this is helpful. Wishing you health and healing!
Great Video! I agree, I hear too much advice on "changing my mindset", but once I started changing a lot of my behaviors, I was able to help control my anxiety much better.
Thank you! Yes, especially exercise can be extremely helpful in motivating yourself to get out of dangerous anxiety spirals.
what behaviors did you change? avoidance type?
It really is not about the behaviors though the reason your depressed is because of your beliefs
@@musiclife-zr1os thats the thing isnt it? by changing your behavior you put yourself into situations to expose and face your beliefs instead of avoiding them
Thanks so much!
Sending love and support to anyone who is having a difficult time right now. Find a good therapist and seek out support from a friend. You can do this!
💙☀️
It's such a clear description of CBT. Thank you
The cycle you mention makes so much sense. I get anxiety about my day. And then my anxiety immobilises me I get nothing done and I criticise myself. This was very helpful, thank you. I just subscribed to your channel.
move a muscle, change a feeling. thank you for this very clear explanation
I can't thank you enough Baraba Heffernan. Thanks a million to you for sharing this treasure of knowledge with us.
You are very welcome. I truly hope my videos are helpful for you!
the cycle makes sense!
This is EXACTLY me!!! I am going to really work on learning the strategies and techniques of CBT. You explain life so eloquently and it doesn't feel so intimidating.
Thank you so much for the lovely compliment! I am so pleased you find it helpful! So great you are going to try - and just give it time, day by day… you can do it!
Thank you for taking the time to create and post this. Clear and concise. I feel inspired to change my behaviours and research CBT more.
This was a great explanation and very easy to understand. Definitely takes effort and practice to change but definitely feasible!!
Great video, I am an LCSW in California and I love using CBT with my clients. It's easy to explain, engaging, and rewarding when you see clients change their way of thinking and behavior as their lives began to improve.
Thank you! I can only see my therapist twice a month and can’t get into a psychiatrist for weeks, so this is incredibly helpful. 💕
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.
Very true same happens here
milachyc88 You don't need a god to be kind, loving, or generous. People who need religion to feel those things are making progress, but it's basically faking it until you make it. Don't confuse being a decent person with religion, or religious people with decency. They are separate things.
Jackie Cauthron-Schafer God was one of the things that it was listed, and not ONLY!! If you read the whole thing, you will understand. Don’t pull only one word out of the context and create your ideas. It was never said, only by believing in God you can become a good person. And by the way, God does not have to do anything with religion. If you are a spiritual person, you understand what I’m talking about . God controls the universe, and you and I and 7 billion people are controlled by the universe. If I would of call Christians, muslims or Jewish, Buddhist, etc., that’s religion. So you don’t get my text mixed up neither. I stated my opinion clearly. Have a good day
shumnoor ❤️
"Amen" Sista
I thank you for your message and helping us to heal. So many are not able to afford the psychological care we need. Blessings to you 🙏💕
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
Thank you for sharing Barbara.
I had never heard “move a muscle, change a thought.” That really makes a lot of sense.
So glad that resonated with you!
Johnathon Eltrevoog That’s a good quote! I do yoga every morning for an hour, and work in my garden. My back doesn’t allow me much more. I’m going to remember that. Though! 🙏💫💕
@@BarbaraHeffernan yeah I completely understand it too I have this a lot
@@BarbaraHeffernan mam plz help me😭
Very insightful video I belong to the old school methods like transactional analysis will try cbt
Thank you for making this video. Wish my therapist was as thorough as you.
I like that you include behaviors. Thats needed.
So, so helpful! Thank you, Barbara!
Thank you Barbara I took a walk while listening :)
Great job explaining Mrs. Heffernan. I am a LMSW preparing to work full-time as a therapist and prayerfully start my LCSW supervision journey. This has helped me a lot. I plan to check out your video playlist. God bless and enjoy your weekend!
It makes so much sense. It describes the way I've felt in many, many moments of the day 🙏
This is soo helpful. I will rewatch this for sure whenever I am in depressed situation.
Hi Barbara, this cycle makes sense to me, thank you!!! I’m new to your channel and I’m hopping around your videos trying to grasp how I feel!!
thank you so much! so easy to follow and digest. and I love that you're chill and not being all youtube vlogger-y. going to watch more of your videos for sure. thanks for doing what you do
Thank you Ashley! I'm so pleased I'm not vlogger-y also lol!
I found the video very helpful. Becoming aware of our emotions to identify traps that cause us to feel badly is definitely something I will analyze in myself. Thank-you.
I loved how you discussed behavior as the driver to change feelings. Simple things like taking a shower to start fresh and can help.
Yes it definitely makes sense to me... and I desperately need this help with trauma CBT... new subscriber here 👍 and really appreciate your work 👍 thank you 🙏🏻
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 video.
Bless the therapist...very helpful
Thank you Barbara for your helpful advice.
Move A Muscle Change A Thought It's What Captured Me Because Once You Start Acting, You Feel Better And In Turn Positive Thoughts Are Stimulated. Thanks Very Much
thanks for these simple tips! I love how clear and simple you make this. It is so common when people are struggle that we make it SO much more difficult then it really is!
Hi @Janelle Fraser: You are super welcome. Us humans sure can complicate things, can't we? Our society contributes to some of these unhelpful ways of thinking... Yet sometimes trauma or difficult childhoods contribute, and then it is not so easy to change 😔, although recovery is definitely possible!
This is an incredible resource Barbara, thank you. I think I’ve had a certain amount of CBT via therapy, but I’ve never had it explained so clearly. Thank you ❤️
So glad this was useful for you!
Much thanks for posting. .definitely going to try this log when ever the anxiety or lonliness kicks in . Especially with Covid and these super weird times and changes its brought on. Much thanks .
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 watching this video 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 video 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!
Wow. I am so happy to read this (got chills actually!) You are putting into practice the "exposure" part, which is the main way to eventually stop the OCD cycle. I'm so impressed you've been able to make those changes! Keep it up. And, yes, so important for us to know that we do not need to believe our thoughts!
Your description of the anxiety symptoms are me exactly
Thank you. Very helpful . Move a Muscle, Change a Thought, love that.
THANK YOU!!! This video was so helpful and I feel more hopeful and positive already.
Certainly made sense to me. Thank you.
Thanks a lot. I don't have much control over my feelings and thoughts, but I will definitely try to change my behavior. Thanks once again.
Terrific - I hope it helps!
Yes this makes so much sense. I have anxiety, depression and PTSD.
You're crystal clear !
Oh happy day! So glad I found you :) Yours may be the clearest explanation and presentation of CBT I’ve ever heard and seen. Thank you!
😀 Thanks!! I'm so glad you found it helpful.
read or podcast feeling good david burns .. alot of good info there as well also on youtube..
@@BarbaraHeffernan need private discussion
@@BarbaraHeffernan From what you have presented in a clear and precise manner, I would have to say CBT would probably never have helped me when I was young and suffering from depression, anxiety and severe phobic disorder.
I also had Post Partum Psychosis after my second child and Post Partum Depression after my third. I was treated for those with older drugs ( only ones available at the time - Nardil for the Psychosis and Anafranil for the PPDepression )
I have never felt like a failure. I am very disciplined - studied piano for 13 years ( for 6 years - 2 hours practicing every day even if I had a 12 hour nursing shift ) Was an RN.
I became a lane swimmer at 21 and would swim regularly once my baby was old enough to stay with my husband ( usually after I quit breastfeeding. )
Exercise never helped my depression, anxiety and phobias.
I had 4 children and did my very best to be a good mother. There was no time for indulging in sleeping for depression. I faked my way through everything with smiles. No one had a clue that I was suffering so terribly. My phobias began to become more extreme so that I had to even avoid what would seem like normal activities to other people. I could see that I was slowly dying - having been a nurse, I could see where I was headed.
At 40, I had a psychiatrist put me on medication for depression ( the new SSRIS ) and a benzodiazepine for life for my phobic disorder.
A miracle for me after 20 years of terrible suffering.
I am now 68 and am grateful for the help I received. I was given a life.
I think CBT could be helpful for many people, but my case was severe in the extreme.
My granddaughter is going for CBT and in her case, I believe it will be very helpful. She has many issues with abandonment and that sort of thing. Thank you for your presentation and I hope many people will find CBT a great help in their lives.
My mom is abusive... She did it regularly to me... My father never talk to me... My friend is good but they avoid my involvement... People's used my kindness.... I feel trash... I'm trying to be better person... But this world makes me feel like being rude... And bad only help 😞😞😞
Had opposite situation: physically and psychologically abusive father and emotionally absent, selfish mother. I'm almost 40 and still going through the therapy. It's not ok. It's not ok by any means. It helps me to cure. I'm not broken, but they are.
I'm sorry you, as much as I am sorry my poor inner child. You will be ok. Hugging you 🫂
You are not alone I was same as you were
My father never acknowledge me I always feels insecure whenever he was with me
And after saying you are not this .... That not studying.....
Excellent explanation of CBT and the interlinking of thought, behaviour and actions.
This is so good. Thank you so much for posting ❤️
Please keep making these amazing videos! I've watched that one for 2 times to make sure I haven't missed anything. I'm already inspired to start changing my feelings by looking at my cognition s and behaviors. THANK YOU!!
Your description of the cycle is spot on. Great video.
Thank you s arnold!!
What you are presenting makes complete sense.
Thank you Barbara 🙏
You are the best I have watched on RUclips thank you so much extremely helpful
Hi Nasrin: You just made my day!! Thanks! I do appreciate it :)
This is the best CBT video I've watched on RUclips. Simply detailed, helpful. Thank you.
Wow! that is the nicest comment I've ever gotten!!❤ I'm so glad you found it helpful.
This was one of the best videos on CBT that I’ve seen on RUclips. Loved the added emphasis on the behavioral component. Thank you for sharing!
Hi @nicholasjohnfilms: Thanks for letting me know! So pleased! And you are very welcome.
Exceptional! Clear, helpful, and well delivered.I have subscribed. As an aside, the work of art behind you is fabulous.
Wow! This was SO good! Thank you for actually giving information on HOW to proceed, not just "about" CBT and "why". Very applicable info!
So happy you found it helpful!! Thanks for letting me know - it means a lot to me :)
Perfect! 100% disabled for PTSD and pri caregiver for screaming demented wife. Will study you. Thanks ❤️❤️❤️.
The cycle describes me perfectly.
You are doing a great job Ma’am! More power to you. Thank you!
So nice of you to let me know :)
Love your down to earth examples I can totally relate to. I learned so much about how my behavior could impact how I feel. You are so right about the fact we hear everywhere that how we think is the most important aspect but how we "behave" is underestimated. It was eyes opening!! Thanks
Hi @LeaFranceTV! I am so pleased this was helpful for you!
Excellent video. 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.
Yes! So pleased it resonated. LMK how it goes changing behavior - it isn't easy, but it is possible, and then the thoughts and feelings change from there.
This is very, very helpful and enlightening. Thank you very much!
thank you for saving lives
This work you do is so soooo important... this needs to be in the educative system ... your work is so important/relevant and needed !!!.... Thank you Sharon 🙏🏻from my ♥️🙏🏻♥️🙏🏻
You are very welcome!! I appreciate your feedback :)
This is right. I always assess the interconnectedness between thoughts and behaviours and encourage my clients to make efforts in both.
Yes! :)
Yes, completely makes sense
THANKS BARBARA!
Wake up everyday and smile, express gratitude daily. life is a gift and it's beautiful! 🥰🥰💕
😄👍
You're right, Dear
Life's a true gift from God.
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@@BarbaraHeffernan [[tttttttttttttt[tttttt[tttttttttttttt[[ttttt[ttttt[tttt
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The cycle makes a lot of sense
Dr. Heffernan these videos have helped immensely. Thank you so much!!
Great to hear!
this video has changed my life, thank you so much for making these treatments available to us who do not have the finances for therapy 🙏 i am eternally grateful
This is exactly the type of therapy I need! I believe with the help of your videos I can heal from years of trauma. Thank you!
Wondering how you’re doing, Teri. It’s been nine months. I just discovered this channel And I’m hoping that it will help me as well
fantastic summation !!!
thank you 🙏 wow, getting back to basics is exactly what i need right now !
Great to hear!
cycle is crystal clear to me
Hey I just wanna say that I absolutely love what you guys are doing :) thank you so much.
Yes, this is helpful. It's encouraging to see how much we affect ourselves by the way we think. I liked the phrase move a muscle change a thought. Great stuff. Things we know but it helps to hear and see from an external source. Thank you 😊
So pleased you found it helpful!
Thank you for this! I recently started practicing counselling and CBT is one of the interventions I like to try with my clients and for myself. This video was like a refresher Master Class!
Awesome! So glad you found it helpful, and can use it to help many more! :)
Especially loved that you packed the whole concept into this single message - "Move the muscle, change the thought!" I am using that for myself too. Don't be mistaken by my RUclips channel's name Barabara 🙈 I am trained and certified in counselling and also under supervision. I guess am sharing this because I wouldn't want to leave the impression that untrained/unqualified people are allowed to practice counselling in this part of the world. 😃
Yes - the pattern you describe is spot-on. And it's distressing and horrible.
Thank you for spending time making this video. It was really helpful and easy to understand.
It's the first video that I watched on your channel, and I really loved it. Your videos are really helpful, thank you for your work, Barbara!
You are so welcome!
This information was extremely helpful for me!! Thank you for doing this. I’m trying to work on my anxiety and I found this very helpful and insightful!!
So pleased you found it helpful!
The best introductory video about CBT
Thank you so much for this video...! ❤️
Yes, a little bit of forcing yourself to do things that your uncomfortable doing and when you do them you will find that once you do, you feel much better.
Yes! I think I'll force myself outside after lunch today for a walk! :)
Thank you so much for the CBT log this will help me a lot. My positive thoughts and constructive behavior only lasts so long until I go back to negative and destructive behavior.
You are welcome!
Thanks very much.... It sorted out a lot many things