How to Change Your Self Defeating Beliefs
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- Опубликовано: 31 май 2024
- This is a follow up to a previous video on identifying your self-defeating thoughts. You can watch that video here: • 8 Self-Defeating Thoug...
Challenging your thoughts is called cognitive restructuring and is a technique used in cognitive behavior therapy. You can do this on your own, but of course it works better when you have a therapist guiding you and helping you work through it. Today’s technique involves using a thought record. I have a free worksheet that you can download to use for this. You can download it by going to my website here: markspsychiatry.com/challenge-....
You challenge your thoughts in two stages, the first is to recognize the thought and record it. The second is to challenge the thought.
Stage one
Start with when you notice feeling low or some other negative emotion like anger. Take a minute to ask yourself what was going through my mind just then? Then you pull out your thought record and you write down the situation, the emotions and body sensations you experienced and the actual thoughts you had.
Next you want to describe your emotions and body sensations.
What did you actually feel? You can usually write an emotion in one word like angry, humiliated, empty.
If you have trouble recognizing your emotions, you can use emotions cards to identify your emotions. You can also get these cards as a free download from my website at markspsychiatry.com/challenge-....
Next you want to rate the strength of the emotion from 0 - 100% And this number is your own estimation, just so that you have a way to quantify your feelings. Last thing is to record what you felt. Did you feel a lump in your throat, head pain or butterflies in your stomach?
Then on to stage 2 - challenging your thoughts. There are a few ways to do this. The one I’m going to talk about one in this video is putting your emotions on trial.
With this approach, you take one of the thoughts from your thought record and run it through a trial. The defense will argue that the thought is true and the prosecution argues that the thought is false. You will argue as both the defense and prosecution and then you will act as the judge to make the final decision.
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Want to know more about mental health and self-improvement? On this channel I discuss topics such as bipolar disorder, major depression, anxiety disorders, attention deficit disorder (ADHD), relationships and personal development/self-improvement. I upload weekly. If you don’t want to miss a video, click here to subscribe. goo.gl/DFfT33
Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
Imagine the innate goodness of doing these vids at no recompense. What a simply blessed woman. My deep gratitude is yours, Doctor.
Thanks Barcelona. Your appreciation is my recompense 😊👍🏽
Barcelona Brown ♥️
I agree. A true giver.
Barcelona Brown I concur entirely !!! Thank you Doctor, your channel and your video content has been invaluable and has helped me immensely, so grateful, thank you 🙏🏾
I want her as my best friend!
It's when I started to realize that my thoughts were creating my reality that I drastically changed my thoughts. I became empower by using positive thoughts and expecting situations to turn in my favor. As I created more and more self love, it started to reflect into my reality. People suddenly became nicer, situations also turned out better. Accept who you are as of right now and begin to love yourself unconditionally and watch the beautiful miracles appear in your reality, much love, namaste.😇🙏
Thanks for sharing this.🙂
Well, i feel myself as a complete failure and i really think this is what i am. I am very convinced of who i am that i never doubted it. Is there a hope for me?
@@tom53702 there IS hope for YOU, me, all of us. Everything that mankind know of is made from energy. Therefore we are the same and all connected. Therfore not alone either. Your stronger than you think and know. But you must believe in yourself. Its not easy but not impossible. Every time you have a negative thought. Correct that thought by thinking of something positive to replace it with. Once you get into that habit youll start to notice that your not having negative thoughts as often. As your mind gets stronger in positive thoughts, it will transfer to whats around you. It has helped me tremendously. I have had to start this over before but i dont give up because the changes that happen are worth it. I wish you the best of luck in all your endeavors.☮️
@@tom53702 If negative affects physical health then visit a physician. . Heal yourself from negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 10-15 minutes or more. Let thoughts come. Slowly negative thoughts will reduce and relax the mind. Whenever you are free in the day or night sit still for 2 to 5 minutes and observe your breath. Being still reduces negative thoughts. Make it a habit. Do the above meditation daily to have a better life. Best wishes and prayers. Shyaaam Sir. -Counsellor.
Love this video
I go through periods where I’m walking on eggshells with my intrusive thoughts and anxiety. I then look back after two weeks and think, what was I doing!
Yep most definitely, I can relate to that as well. It’s frustrating how the effects of anxiety etc can leave trails of embarrassment and hurt
Just curious are these videos funded in anyway? Because Tracey you’re honestly amazing and so much more helpful than most therapists.
phosphate I agree! If only she was my actual therapist
phosphate 😊✨
Thanks so much phosphate! I do have ads turned on so I get some ad revenue. I still work in my practice seeing patients. But I am planning to produce some written products to accompany what I'm teaching on the platform. Thanks again.
@@DrTraceyMarks
I'll buy your book!!
@@DrTraceyMarks Could u please do a video on where/how to draw the lines between (excessive) daydreaming and delusion? And is it a delusion or imaginative mind when a person dreams up a (sort of) story, which influence or directly impacting that person's actions.., and such?
It'll help me alot , thank you🙇
My therapist told me that changes rarely come overnight. That's what I was expecting. I wanted to change as soon as I decided that I needed to change. That might happen for some, but for me, for some things, especially survival stuff I've been doing for 40 yrs, it might also take some work. ✌️✌️✌️
What deep professional insight you have. Thanks for sharing it.
You're welcome J. Steiner. I had to chuckle at what a trial is "supposed" to have. 🙂
You are a true angel for giving this information out for free on RUclips. In a time where everyone wants to capitalize on their skills you’re healing people for free. I could hug you for hours! 🤗🤗
Oh my god, I've always done this!!! I thought I was crazy for pitting ym thoughts against each other and then judging/weighing objectively - and choosing the outcome that serves the greater good
same thing, its a good coping mechanism to develop. probably saved me a lot of emotional trouble without realizing. but it sure does make you question if you have voices in your head or something haha, the arguments up there can become so realistic
She's extremely knowledgeable, brilliant Doctor
Dr. Tracey,
There must be something or someone looking after me, because I found you today, without looking for it. I've watch 2 of your videos and you have nailed me in both. I need to be in contact with a great therapist, but economically it is counterproductive for me. I'm so thankful that along with your definitions of various
subjects, you also and most importantly for me, you offer some solutions. My lack of trust in myself and the accompanying self hatred has me with 3 college degress, living in my car, in a God forsaken state of the Union, at the tender age of 53 just to give you an example.
So to coincidence, destiny or divine intervention. I want to thank whatever brought me to you.
From the bottom of my heart,THANK YOU, THANK YOU. THANK YOU! It is a great thing you're doing here. Between you, The School of Life channel, all the books I read, and self awareness, I might find out some day, who am I beyond name and form?
Thank you for doing this, please don't stop. I need someone to help me from my self sabotaging ways.
Many states have Medicaid programs that pay for counseling and psychiatry.
Thank You dr. Marks!
I tried this and it set me free! I have been criticized by my teacher about something I wrote as "stupid". One exam and I could not do it because of those words. It's been a year since that!
After putting my thoughts on trial, I am feeling free on emotional and psychological level. And today I began working on my exam so I hope I take my master degree to be even more free!
Thank you from the bottom of my heart! I have no words to express my gratitude towards you and your work!
After a two week vacation a lot of the persistent negative emotions fell away. Some are beginning to re-surface but to an enormously low degree.❤❤❤ I AM Grateful.
Thank you for these powerful tools for inner re-construction. “Thank you” seems inadequate for these amazing and practical blueprints for self healing. Even though it is late in my life, I feel so hopeful!
Dr. Marks gives us food for the mind and soul!
who needs friend when you have Dr. Tracey Marks helping you.
thankyou so much Dr! you are amazing women, hope you blessed with many joys
I took a deep breath bc I. Was going to spend months on hours on days on weeks trying to figure out a chart system with my … self sabotaging standards. Thank you SO MUCH. It’s 2:30am. A blessing to have a deep breath. Happy Friday
Dr. Marks you have helped me so much I been watching your videos for about 8 or 9 months now and they have seriously helped me understand alot of what's going on in my head and even stomach and also ways to address and began to recover and improve I thank God for you .You are really good therapist. I like the fact that you talk slowly and clearly and how you are very thorough in all your videos . Thank you sooooo much.
Thank you SO much for making these videos and covering these topics. I dont have insurance, so I can't afford to go to a therapist, etc, but I love that I can "self help" myself through your videos and begin to break negative patterns I have developed over time. Again, I am so grateful for your channel! Keep up the good work!! Thank you!!!!💝
Just found these, I just started therapy and this is great for those days when I don't have a session scheduled and I need tools, thank you so much!
Thank you Dr Tracey having these videos has been a + in my life.
I‘m beyond thankful for your existing, Tracey! Really needed this in my healing process!
My take away is it takes less time to do an action that reassures myself. So if I feel like x is disappearing than work on x.i feel like I do this cognitive exercise, but the judge in my head empathizes with both sides. It's maddening. Time to take action. Plain and simple.
Thank you so much for making this available to people like me. It is so important that these videos are free. I was having a very hard time with my thoughts today.
Dr. Tracey, I will forever be grateful for your videos. You are a blessing. Thank you forever ❤️
It is so refreshing to see a youtuber who is doing something that benefits others without having an ulterior motive and trying to sell a book or a course.
I feel like ive tried to do this so many times. I guess it gets easier with practice. Your video definitely helped and I will have to watch it multiple times before it really sinks in and I put your advice into practice. Thanks so much for these videos!
Thanks for all the great info, as always, and a special thanks for always giving us concrete things to do to bust up these negative thoughts and feelings that have somehow worked their way into the driver’s seat of my life. I feel like these tools call out the negative drivers for what they are, fraudsters that have no business telling me how to live my life! Thanks for all you do!
Thank you for sharing your knowledge with the world. ✨💗🙏🏼
You’re welcome! Thanks for watching
You really have some incredible content Dr. Marks. I appreciate that. Keep up the good work.
PTL Dr. Tracey…thank you for sharing these tools; such a need is being addressed during this season of life.
My thoughts have been getting the better of me lately. Thank you Doc.
Thank you Dr. Tracey.
Thank you so much for this video. I've been self maturing my emotional responses for the past couple of years. It's been going very well for me, but there's still lots of work to do. Thank you for your advice and speaking positive about the issues you e listed here.
She is always excellent! Thank you for your sound videos.
Thank you Dr. Marks, I have improved in my ability to recognize many negative thoughts and feelings. Your videos have helped me seek professional help and improve my overall well being. Your support is valuable and appreciated by so many of us! May you have a wonderful 2020🎉🎉🤗😊😃
Thank you for the clear, concise, extremely helpful content! YOU are changing lives. Blessings XOXO
I am so grateful I have found your channel! Thank you!🥰
Bless you for sharing all this great information with us here! Love love love the channel ❤️👍🏆
Wow, I am so impressed with your dedication and work including providing all the tools. Thank you!
Dr. Marks, thanks for these videos. Easy to understand and very effective.
I found this amazing resource that is your channel when I most needed it. I can't thank you enough for sharing your immense knowledge with us, for free. You are the definition of who a true Doctor is. God bless you forever.
These videos have been hugely helpful. Thank you!
Thank you so much, really thank you for publishing professional advice this was so helpful! It’s hard to get out of these negative cycles alone
Amazing exercise! The awareness and education regarding mental health you are providing is so valuable. Thank you Dr. Marks.
Dr Tracey, you should put all this into an app.
Dr. Tracey Marks: this is ABSOLUTELY & REALLY IMPORTANT!
Thank you, Dr. Marks ❤
Who doesn't love you? I wanna know--LOL. Thank you from the bottom of my heart from people like me who can't afford therapy. You are Heaven-sent.
Dr. Tracey Marks. I really appreciate your help. I like to improve on every level.
Thanks, Dr. Tracey Marks!
Much love to you, Dr. T💕🌟
i was looking forward for this video since last wednesday, and it’s even better than i hoped. I appreciate and find very helpful that you wrote in the description box what you are saying in the video. i can rewatch the video and read in the same time and it’s helpful especially because english it’s not my mother language.
i admire and appreciate the clarity and conciseness of your explanation / presentation
i watch your videos, apply as good as i can what i learned, and i can see improvement. Thank you so very much! 👏😊
Awesome Mihaela! I'm so glad it didn't disappoint. BTW - all of my videos have subtitles so you can turn on the captions if that makes it easier.
You are awesome Dr. Marks!
I thank god i found you for someone. Because your heqrt is in what you do in my opinion. I think you do care for people more thank thw money. It is the lord who has giving this gift ro help those in nees. God blessed your heart!!
Thank you so much for the help and guidance!
The use of thought records is a well known strategy in mental health therapy. Getting the thoughts down on paper really helps me recognize which automatic thought I am having and why it is untrue, or distorted. I like this approach because it's a step by step way of helping myself or "doing the work" required to start feeling better. Even starting small and working up is useful, but "doing the work" is essential. It's another example of why it's not only about meds. Thanks Dr. Marks, for making this available to people in such an accessible way!
Omg thank you so much! It’s incredibly helpful and you are an absolute gem!
And Dr. Marks has a calendar! That sounds like something I need! Awesome.
I am in love with too much of Dr Tracey; the content in her videos, the voice, and much much more. Joseph.
You are amazing Tracey!
Thank you, Dr. Marks
You have such a big heart, Dr. Marks! Your videos are helping me master my emotions and manage my own mental illness. I love how your videos are so clear, practical, and easy to apply. You are a life-saver! God bless you abundantly!
Love this vdoe
🤕🤕🖐👍👍
Thanks for the assistance. Great advice!
Thank you so much. I appreciate your talks. Their so helpful
Please keep making these. You're awesome
Lately, as i finally admit to myself that i needed help in this battle i've been going through for a long time now, i came across into your videos about avoidant personality disorder and social anxiety disorder. It also led me to the video of the 8 common cognitive distortions which really resonates with me. These helps me understand better about what's going on in my head. I'm still hesitant to take professional help especially i currently don't have any means to afford it, but these contents/educational videos you're sharing with us truly serves its purpose. Thank you, thank you so much Dr. Tracey! 💖
Joy If stress and negative thoughts affect physical health then visit a physician. Heal yourself from negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 10-15 minutes or more. Let thoughts come. Slowly negative thoughts will reduce and relax the mind. Whenever you are free in the day or night sit still for 2 to 5 minutes and observe your breath. Being still reduces negative thoughts. Make it a habit. Do the above meditation daily to have a better life. Best wishes and prayers. Shyaaam Sir. -Counsellor.
Yaa! It's my favorite psychiatrist. 😇💓
Thank you for doing this video. You're a blessing.
Thank you. For all these vids. they are so helpful. I even mentioned you to my therapists 💙
Thank you for your videos.....I see a therapist twice a month but it's nice hearing other info and knowing I'm really not the only one out here feeling these things and going thru it!! PS.....ur absolutely stunning 👑
Thanks so much Ganja. I’m glad you’re going to therapy twice a month that’s fantastic.
Dr Marks, it is quite a skill to make mental health issues appear simpler. I wish we had a stand-up pyschiatrist.
Thank you so much doctor Tracy for you're always great advice!
You're welcome Susan!
Thank you for your helpful sharing dr, i really appreciate your effort and time⚘ 🙏🙏🙏
Thank you!!! This is a very helpful video im so lucky i found this channel
My Calendar came today (I’m in England) I am looking forward to January 1st lol! Have a merry Christmas and happy holidays tracey ❤️❤️❤️
Your video's are helpful, Doctor. I have had schizophrenia for decades and take multiple medications that are helpful. I see a psychiatrist at the Minneapolis VA Medical Center and have for almost 20 years. I'm doing well these days, but I'm still open to new ideas and that's why I mentioned that your brief sessions are helpful and I appreciate them. I'm educated, and an author of two books. One did well and was well received. The other bombed. Anyway, thanks for adding insights into busy minds like mine and take care.
Wow! Thanks alot for all of this!!🙏
Thank you! This helped me so much 🙏🏻
Thank you, doctor!! Very much helpful as always!
You're welcome Alverict. 🙂
U r amazing, and u don't know how much these videos helping others. And I think ur soo beautiful
Thank You!
These videos are so helpful! Thank you!
You're welcome NaTasha!
I'm doing group CBT right now and this is super helpful and clearly outlines what I've been learning. Thank you for your videos, very informative.
Maiynnai, Heal yourself from negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 10-15 minutes or more. Let thoughts come. Slowly negative thoughts will reduce and relax the mind. If you want to be guided in the above meditataion watch the following video on you tube "Anapana medtation for all in English 10 minutes" practiced all around the world. Listen with headphones. . Do the above meditation daily to have a relaxed life. Best wishes and prayers. Shyaaam Sir. -Counsellor.
This is really helpful. Thank you so much💕
Thank you
My mental health has been horrible since my marriage went bad 4 years ago, I've basically been depressed and given up on everything for those 4 years now. I have no job, no insurance and nobody even really knows how horrible my mental health has been, even my family, they just think I don't want to work. I can't even function as a normal person anymore. I'm too ashamed to explain how I feel to anybody. Don't know what to do anymore. I don't think I could attempt suicide but I often have thoughts of it. I'm lost and need help but nowhere to get it, not sure if anything can even help me at this point.
Thank you. Very nice.
I bought that cleanser and leaning instrument and your amazing
Hello, Doctor. Thank you SO MUCH for such an informative channel on mental illnesses. I've been through quite a lot of channels and yours is the one I like the most because of the straightforwardness and non-judgemental/non-sensationalist approach.
The reason I'm writing this comment is to ask you to please tell us more about hypomania and how it can be noticed.
An specific question: can grandiose thinking be a symptom of hypomania in bipolar disorder? Which other mental conditions are associated with grandiose thinking? (Sometimes I have these thoughts in which I'm an important person such as a head of state or a famous popstar but I know they're just my imagination and I usually feel guilty about them)
Thanks you again, and greetings from São Paulo, Brazil
Thank you.
Sounds so much like Philippians 4:8. Thank you for what you do.
I had a set back so this will help until I start therapy. Thanks so much.
You’re welcome Linda best wishes to you.
Linda, . Heal yourself from negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 10-15 minutes or more. Let thoughts come. Slowly negative thoughts will reduce and relax the mind. Whenever you are free in the day or night sit still for 2 to 5 minutes and observe your breath. Being still reduces negative thoughts. Make it a habit. Do the above meditation daily to have a better life. Best wishes and prayers. Shyaaam Sir. -Counsellor.
Thank you for trying to help.
Wow this is really useful tool, thank you for this.
Yes ago our marriage counselor introduced this technique to me. I was surprised at its effectiveness. Seems like I will have to start using it again.
Better than any therapy session I've had before
Thank you this is so helpful
This was sooo good and helpful
Help me good lass. Thanks again from Lancashire England UK pendle ❤️🙏🇬🇧
That's a very useful technique and I love the forms. I'm going to try it and share it with my daughter in law. 😃👍👏 Thank you!!!
Real Girl 👏👏👏😊
You’re welcome real girl. I hope it’s helpful for you and your daughter-in-law.
You are amazing❤