Automatic Negative Thoughts in CBT

Automatic Negative Thoughts (ANTs) are the spontaneous negative thoughts we have in response to unpleasant experiences, events or triggers. Our automatic negative thoughts have a big impact on our moods and how we feel. To learn more about ANTs, please watch the video below.

Automatic Negative Thoughts and CBT

Please watch the related videos below, and for more videos like these, subscribe to my YouTube Channel.

Read More



CBT Thought Record: Change Your Negative Thinking

In cognitive behavioral therapy (CBT), the thought record or thought diary is the main tool we use to modify automatic negative thoughts. Watch the video below to learn how you can use the thought record to change the way you think to change the way you feel. You can download a couple of different versions of the thought record or diary from the links below the video.

CBT Thought Record: Modify Automatic Negative Thoughts

Thought records can be difficult to complete at first. The video below helps troubleshoot potential challenges and offers some tips to make the thought record more effective. Read More



Cognitive Distortions in CBT

Cognitive distortions are our exaggerated and/or negatively biased patterns of thinking that lead to us perceiving reality inaccurately. Cognitive distortions have a big effect on our moods, and contribute to depression, anxiety, stress, anger, and all sorts of other issues.

In the video below you’ll learn to identify a number of cognitive distortions such as: all or nothing thinking, overgeneralization, mental filters, discounting the positive, jumping to conclusions, mind reading, fortune telling, magnification and minimization, catastrophizing, emotional reasoning, labeling, and personalization. Then you’ll learn how to modify your cognitive distortions and make your thinking less negative.

Cognitive Distortions in CBT

Read More



Graded Exposure, Systematic Desensitization & Anxiety

When we’re feeling anxious about something, it’s natural to want to avoid it, but avoidance is one of the worse things we can do for anxiety, and the more we avoid something, the more anxious it tends to make us. The opposite of avoidance is exposure, and one of the keys to reducing anxiety is to exposure ourselves to the things that cause us anxiety, through a gradual and controlled process called Graded Exposure or Systematic Desensitization.

Watch the videos below to learn why avoidance increases our anxiety and how we can use graded exposure or systematic desensitization to lower our anxiety.

Reducing Anxiety and Avoidance with Exposure

Read More



Managing Panic Attacks With Cognitive Behavioral Therapy (CBT)

panic attackPanic attacks, also known as anxiety attacks, are sudden and intense waves of anxiety that can leave you worried you’re having a heart attack, about to pass out, going crazy, or with any number of other fears that something is seriously wrong with your health. Panic attacks are terrifying in isolation, and panic disorder occurs when panic attacks arise on a regular basis.

The most effective treatment for panic attacks and panic disorder is Cognitive Behavioral Therapy, or CBT. In the videos below, learn how anxiety escalates into a panic attack, and how you can use CBT to defuse a panic attack and make it less likely you have panic attacks in the future.

Read More



How to Sleep Better & Cure Insomnia With CBT-i

Cognitive Behavioral Therapy for Insomnia (CBT-i) is the most effective treatment for insomnia. CBT-i teaches you how to sleep better and can often cure insomnia altogether. The main components to cognitive behavioral therapy for insomnia are reducing negative sleep thoughts (NSTs), and practicing good sleep hygiene and more effective sleep scheduling, sometimes known as sleep restriction therapy. Learn more about CBT-i in the videos below.

How To Sleep Better And Cure Insomnia With CBT

 
 

Read More



Why We Worry and How To Worry Less

worryWhy is it that when we’re feeling anxious, we tend to worry so much, even though worrying tends to do nothing except make us feel even more anxious? One reason is that it’s easy to regard worrying as something that can be productive: that it either helps us deal with anxiety, or protects us from the thing we’re feeling anxious about. If worrying actually did have these effects, it would be quite beneficial. But unfortunately, worrying usually only increases anxiety. So why do we continue to do it time and time again?

Worrying tends to feel a lot like problem solving. When we problem solve, we identify a problem, come up with some possible solutions, weigh their pros and cons, and then take some sort of action to resolve the problem. Problem solving is a very constructive, rational thought process to help us deal effectively with a problem at hand.

Read More



Cognitive Therapy and Challenging Negative Thoughts

 

When we’re feeling distressed about something or going through a difficult emotional experience it can feel like our thoughts are running out of control. Our minds start racing and we find ourselves dwelling in the past, worrying about the future, or just spinning our wheels trying to think ourelves out of our problems.

Read More



Breaking the Vicious Cycle of Anxiety

upward spiralIn a previous post, we looked at the vicious cycle of anxiety, in which an anxiety-provoking events triggers an anxiety-related thought, feeling, behaviour or physiological symptom, which generates additional anxious thoughts, feelings, behaviours and physiological symptoms.
 
One of the keys to overcoming anxiety is break this cycle before it begins to gain momentum. We often don’t have control of our initial response to an anxiety-provoking situation, but once we become aware that something has triggered an anxiety-related thought, feeling, behaviour or physiological symptom, then we can choose how we react. Mindfulness, and congitive behavioural therapy (CBT) or cognitive therapy, are effective ways to help you stop these cycles before they can build.

Read More



The Vicious Cycle of Anxiety

downward spiralAccording to the cognitive behavioural therapy (CBT) approach to anxiety, one of the reasons that overcoming anxiety can be so difficult is that anxiety generates vicious cycles involving your physiological, cognitive, behavioural, and emotional domains. We looked at these four components of anxiety in a previous post. Now we’ll look at how they act together to form vicious cycles that create and maintain anxiety.
 
In the cognitive behavioural therapy (CBT) model of anxiety, the vicious cycle begins with an anxiety-provoking situation. This situation can be something external such as a work commitment, a trip, a social engagement, or any other event happening in the future that you’re worried about. Anxiety can also be provoked by something internal such as a physiological sensation, a thought about something you’re dreading, or an unpleasant emotion.

Read More