2 Vital CBT Techniques For Depression
HTML-код
- Опубликовано: 2 июн 2024
- Cognitive Behavioural Therapy (CBT) has long been seen as a useful tool in helping lift depression. But weirdly, its reputation seems to be sinking, and studies have found that CBT is only half as effective as it used to be.
I'll discuss the reasons for this a bit more here, plus:
0:00 Introduction
4:16 Why using CBT in isolation can never successfully treat emotional problems
5:18 The importance of a calm mind when treating depression
7:12 How does an effective CBT technique actually work?
8:52 How to subtly use CBT techniques
9:34 CBT technique for depression #1: Use reflective reframing (with examples)
14:30 CBT technique for depression #2: Describe the pattern of depressive thought
And you can learn more about rapid treatment for depression with our online course How to Lift Depression Fast:
▶︎www.unk.com/blog/how-to-lift-...
More CBT techniques:
▶︎ • 3 Instantly Calming CB...
All references can be found here:
▶︎www.unk.com/blog/two-vital-cb...
Sign up for Mark's weekly Clear Thinking newsletter for tips like this sent straight to your inbox:
▶︎www.unk.com/blog/free-therapy...
---------------------------------------
++About Mark Tyrrell++
Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses.
More about me here:
▶︎www.unk.com/blog/about-mark-t...
++Social channels++
Facebook (practitioners):
▶︎ / uncommonpractitioners
Facebook (self help):
▶︎ / uncommonknowledge
Instagram:
▶︎ / marktyrrellunk
Twitter:
▶︎ / marktyrrell
CBT has always made me feel so angry and frustrated, it's like someone you've asked for help, for a life raft, giving you a "learning to swim" manuel whilst you're drowning in a force 10 Atlantic gale. Thank you for your understanding. I have found an intuitive understanding like yours very rare in the clinical world.
Would just like to say that I've just discovered your youtube channel, and while I wouldn't say I suffer from these things, your videos on anxiety and stress have helped me tremendously through the current isolation situation. Can't really thank you enough for that
I agree therapists often need to INITIALLY calm clients, get them past/through panic, beyond suicidal state, severe resignation etc before teaching CBT/REBT, but then teaching them CBT principles, self talk techniques for countering cognitive distortions can reduce/lessen depression and anxiety & prevent recurrence or minimize severity of future bouts.
This should be a given, no?
If any of us came across a man with a gun to his head, we wouldn’t presume to use CBT. We’d first talk him down as best we could, get him the proper help and into a place where he could use
CBT.
First - I love your channel. The following is not intended as an attack or to take away from the content of this video, but rather a suggestion. I agree with much of what you present in terms of treatment, but the preponderance of the evidence does not support the notion that thoughts occur as a result of feelings. An individual may not be aware of the automatic thoughts that result in emotional experience, but they still remain. Thoughts are the messengers of the meaning of events that are occurring in our internal or external environments. These messages result in ANS arousal, which is the physiological component of emotion. Other components are the behavioral and cognitive (thought) components. I think what you are describing when you suggest that emotions precede thoughts is this reinforcement. Automatic thoughts are often not noticed, they result in an emotion, and those thoughts are then amplified and reinforced by the emotional experience.
Yes, it is often difficult for an individual experiencing strong emotions to connect with thoughts and reframe them. In these cases, ACT or other mindfulness-based approaches may often be more effective in situ. However, there is still value in exploring and recognizing - post mortem - the cognitive distortions that cause and reinforced the emotion. When we do this, we are literally working (neurologically) to change old thought habits and create new ones.
Your channel is like mental self-care survival kit. I'm interested for watching because I've been there. Living alone in big city, lost all the savings, trust from family, lovers, failing job certification. For one time in my life, I thought suicidal. But, what makes me more sad, is the feeling I have no one to turn around and tell all my story. Then I realize those feelings come from my needs for attention and intimacy that I have issued with, if I look at my childhood. Now I'm still in recovery mode.
Second reason, I think with my capability and I do not want the same thing happened to others (having no one or inappriopriate person to tell about your burden), I want to be their healthy listeners, although not as far as being therapist. If any of you read this comment, I'd be happy if I could get a right curriculum to get there.
Yay! Thank you. Powerful emotions need calmed when clients are overwhelmed.
I just discovered your channel and wanted to say thank you-I am beginning to treat clients who are undergoing ECT and I needed some extra help and direction and I so appreciate you sharing your knowledge and wisdom and will use the metaphors as they are so powerful. I am a full time subscribed now and have hope that someday you will do a TED talk or a training with interactions from the audience.
It’s true that emotions can sweep us up but that doesn’t negate the fact that there’s an underlying belief behind those emotions. Thoughts come first, even if they are very very old thoughts lodged in our subconscious.
@@D3xTRb0ymaybe you are physiologially wrong, because he defines what i experienced, but you all talk too much about the no root causes, for miliking purposes i reckon
This is a great channel. As a clinician this helps me with my clients.
It should be widespread the message HEALTH IS NOT A BUSINESS throughout all the medical private community, labelled at the entrance of all medical centres elsewhere.
He is an expert. He made a very important statement. Today persons are more depressive than in 1945. So there are bad things in the world, harming persons. Media. Promotes violence, sex, drug abuse. Those images harm persons. Skinner explained about mental and reinforcement conditioning. I think watching violence harms persons, but more the depressives. The depressives need good events in their lives.
Totally agree! Awesome explanation. I am a psychotherapist and CBT practitioner too and I believe in using a hollistic approach while working with clients. Each person is unique and so are their problems. Therefore looking from a different perspectives while working with clients issues is crucial. Thank you.
That’s a great channel, I really Love it. I’m psychotherapist and I always find here very useful, clear, science based and Effective techniques for my clients. One video combines knowledge from several books in a concise and pleasant manner. Thank you for sharing your knowledge. I’m Sure it helps many people.
I appreciate it that you began with the feelings of someone with depression.
So eloquent! As a psych student, I appreciate this video. Thanks so much!
The thing about the leaves was a truly beautiful and lucid metaphor. 10 out of 10 for relevance as far as analogies go.
What ball stretcher do you recommend?
XD
a leather stretcher should work fine, but those made with steel rings that are fastened with screws cause *m i l d l y u n c o m f o r t a b l e* pain to the wearer
Gravity and going commando
I was scared there was no cbt comment on this video, keep it up guys
@@orfanclub6288 gotta get them on all cbt videos
Very helpful, thank you
Really helpful methods Mark, thank you
hope and positive and a mindful mindset is the medicine for depression.
I love your idea's. I would really appreciate it if you could forward on all the reference numbers you mentioned. Thank you
The link is in the description, as always.
This is gold!
Im so Glad i found your channel. Dealing with Depression for a long time. seeing someone understand wat it really feels like is a really nice itself. the example of wind n the leaves couldnt be explained better. looking more videos from you also for patients like me who can benefit from it. Thank u so much
This is really powerful.
Really helpful and clear, thank you.
Thanks
This is so clear and helpful, thanks!
Thank you for some wonderful and concrete strategies!
Great video. I'll need to watch this again to really digest everything.
Hi, very useful, but i cant find the references you have been refering to .
Please how can i access the quoated references you re mentioning in this video?
I assume that you are talking about ridged thinking patterns, incorporating cognitive distortions/errors. . Find out how the client sees himself, the world and others and from there start to loosen up the cognitions. I would think it is highly unlikely that a depressed person could instil a degree of hope into ruminations that would have a marked beneficial affect. Especially if the rumination is deep seated. The old term, neurons that fire together, wire together. People ruminate to problem solve and to make sense of what has happened in their personal history, but it never works. Unfortunately, the more a person ruminates the more s/he will ruminate. If in assessment the rumination was identified. I would identify when/where they ruminate ( say in bed in the morning), then work around that. I would also suggest a period of behavioural activity (BA,) increasing pleasure and end with purpose in his/her daily functioning. Hope is very important, but so is a sense of value and purpose. Helping a client to break out of the rumination habit is vital for recovery. Negative core belief work (if it is accessible), comes later in the sessions, and can be challenging but very rewarding. CBT in the NHS (IAPT) is primarily for mild to moderate symptoms, and I was fortunate enough to have a clinical supervisor who was also the trusts IAPT operations general manager, where I could get up to 20 sessions with my client.
Which we are going to save all this money and use wisely by not hiring any therapist,because as you exposes, it is a milking method for solving nothing, as you are exposing.Since for you all HEALTH IS A BUSINESS, and you all really don’t care as long as you have your standard patterns,job done. I found out what it separate me from success is modern and old approach to therapy, LONG LIVE AI and the end of modern therapy!
Love the way you are helping
Excellent video, thank you ☺️
I loved this, thank you !
Thank you! Very clear and instructive!
Kathy summed up my entire life
I can see how CBT can be useful in some cases. However, it feels a bit like NLP and just changes your thoughts. It has only ever given short term relief, then the problems come right back.
This was very informative & I love how you explain & then match the explanation with a quick example!
Good presentation. Subbed.
The ball stretcher has really helped
IMO CBT basic model (Thought - Feeling - Behaviour) is great but as an approach is not holistic and there are other models that are much better.
Thank you 🙌
Well done. Thank you so much for sharing
Thank you
Mark
Your researched informed clinical approaches are very convincing and useful as I am an eclectic therapist by conviction. Thanks
It's insane that I am a therapist and I have the same shirt :) Great clip thanks!
Amazing
I can’t see the references that are referred to.
The link is in the description
depressed I feel like I'm dying
Can you post your references please ?
Hi there, all references can be found by following the link to the original article in the video description, but I will include a list of them here for you:
www.who.int/mediacentre/factsheets/fs369/en/
pediatrics.aappublications.org/content/early/2016/11/10/peds.2016-1878
www.psychologytoday.com/blog/freedom-learn/201001/the-decline-play-and-rise-in-childrens-mental-disorders
pediatrics.aappublications.org/content/109/5/721.short
Danton, W., Antonuccio, D. and DeNelsky, G. (1995), Depression: Psychotherapy is the best medicine. Professional Psychology Research and Practice, 26, 574. The authors conduct a meta-analysis of over 100,000 pieces of research from 1978 to 1993 on the causes, consequences, and best treatments for clinical depression.
uit.no/Content/418448/The%20effect%20of%20CBT%20is%20falling.pdf
psycnet.apa.org/record/2000-05424-015
www.sciencedirect.com/science/article/pii/S0191886910001947
www.psychologytoday.com/files/attachments/51483/handling-the-hijack.pdf
See the research cited in Martin Seligman’s wonderful book Learned Optimism: How to Change Your Mind and Your Life.
This is exactly why psychology and psychiatry aren't relevant in fixing modern depression. The idea that 300+ million people have a "disorder" and that the way to cure this disorder is pills and positive mental thoughts is devoid of reason. These are simply exceptionally weak tools used to obfuscate the growing environmental factors that cause depression, especially in 1st world countries, where I believe at this stage it is having a negative effect on population growth. Stagnant wages, reduced free time and a growth obsessed mindset brought on by corporate capitalism come to mind but please let me know how rumination with hope works out... Psychology and psychiatry is a patch on the sinking ship. At this point these folks are simply whistling "everything is fine" when it very much is not. It's more harm than good not acknowledging modern society is deeply flawed and pinning the blame on mental illness.
All you say is true. How do you propose to keep a person from ending it all without offering even the hope of hope? Do we keep trying to fix them or just give them directions to the nearest bridge?
@@alecmc007 Fix them? Sorry? I am not sure you can say "All you said is true" while simultaneously reverting to the exact mindset I just said was problematic. Hope of hope? I mean chew on what you just said. It means nothing.
Life and hope is not a matryoshka doll. Hope faces adversity. If the adversity is feeding yourself, having a home and being able to say meaningfully that the future is improving then if society isn't showing signs of it improving there is no hope to be found.
"just give them directions to the nearest bridge?" I feel like maybe you were trying to make a big point with this but if this is your sentiment towards depressed people then I will personally provide you a ride to the nearest bridge and bring a free rope.
The options, if you need to limit them to two, are work meaningfully towards a better society or do nothing and watch it crumble not "fix them or kill them". If society is irreversibly evil then yes, it should just crumble, at least to a state that individuals feel powerful enough to effect change for the better (hope) again, that is the sad fact.
If you have a "depressed" friend and you are trying to help him or her out try to be their friend and foster a community around them of support. If you can't do that, congratulations you now have a reason to be depressed just like your friend. Psychology would tell you the problem is just one of mindset, and that you should grin and bear it until you reach the other end. Perhaps the answer is for people to stop just sitting there waiting for things to get better.
And before some psychologist jumps in to tell me they do tell people to be proactive... Why are societal trends at larger scales all worsening yet your answer is to try the same "tried and true" methods that likely are the cause of that failure? From number of friends, loneliness, dating and sex all indicators towards a healthy social society are failing, but your answer is to what? Try meetup again? Volunteer? Society needs more inventive answers and people need to stop leaning on personal responsibility as the answer.
Nailed.
@@alecmc007that does not take away the fact that we have to all do better specially correcting the narratives where needed, for example, to avoid speaking spanish in any american country, because is neither native and is a genocide for purposes language. By avoiding genocidal repressions, people will have less depressions right?
Cbt threay
The problem seems to be the fallacy of 'rationality'.
Why are you all of a sudden having thoughts of vandalising the graves of those who died by suicide?!?! What did those people ever do to YOU?!?!
How do you argue against stabilised negatives, when the patient has had dysthymia or worse for over 40 years? Sorry, but your hyperbolic hypotheticals blures the more nuanced persistent sadness of many. CBT is suspect beyond reproach.
There is more depression in the world because the world and us as a human race are becoming more self centred
Nope it is because wealth is being appropriated from the people who do the work and create wealth, but have to survive on piss-poor wages on the worst food and in shitty living conditions which create misery and societal and family stress.
As Jung would say, the soul is missing. That's why I don't think CBT will be enough to heal. Yes, it is helpful but is it really healing?
Only a spoonful