Cognitive Behavioral Therapy Exercises (FEEL Better!) 

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.

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!

I got more out of this 12 minute video than I have seeing a therapist for the past 2 years! A million thankyous!!!

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.

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 :|

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.

Wow the whole loosing job ending up on the street homeless are my exact thoughts. Wow glad I found this.

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.

Anybody would be lucky to have you as their therapist!

I had never heard “move a muscle, change a thought.” That really makes a lot of sense.

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.

Wake up everyday and smile, express gratitude daily. life is a gift and it's beautiful! 🥰🥰💕

It's hard having perfectionist tendency and being average joe at the same time. it makes me feel like a total loser.

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.

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.

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.

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.

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.

I can't thank you enough Baraba Heffernan. Thanks a million to you for sharing this treasure of knowledge with us.

I suffer from depression and two of the most affective methods for me in battling my depression is exercise and changing my thoughts about myself (shutting down negative loops) Watching your video and the phrase "move a muscle, change a thought" reminds me how often I wake up not wanting to exercise that morning... but the moment I have exercised I immediately feel better about myself. It's a two way street. Thoughts changing behaviour and behaviour changing thoughts. Thanks for the video :)

This is very interesting. I believe your really onto something here. We cant just make our thoughts stop. Get your body moving though, and man what a difference. It doesnt have to be " go big or go home either". Do a 10 minute walk outside in nature if that's all you can do. Do a 5 minute yoga session on u - tube. I try to treat exercise like taking my morning vitamin. I just do it. I dont wait to feel like it. I just say " this is part of my health care" and just do it. 😉

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.

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! 💙☀️

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!

Does the Cognitive-Behavioral-Therapy cycle make sense to you? Can you see using this in your life?

I just used the log and was able to change my behavior and the result using your log. I am so blessed I found your video.

You have explained more that I understand in this first 4 minutes and 45 seconds than I seemed to be able to find elsewhere. I am eager to keep watching, but you asked the viewers to leave a comment if that cycle makes sense/relation to what one might encounter. Yes, my life in the last 2 years and 4 months seems to have spiraled backwards into a deep abyss...and I'm still falling. I resigned from a safety sensitive, high income, long term career for this.. alone, unemployed without desire to be employed. I have become what I despised throughout my lifetime. I'm frightened and tired. I sincerely appreciate your video so far. Thank you

Your description of the anxiety symptoms are me exactly

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.

This is right. I always assess the interconnectedness between thoughts and behaviours and encourage my clients to make efforts in both.

As a counseling intern, this video beats all of the CBT books I’ve purchased! Go Barbara for making it easy to explain and understand!!! 🎉

Hi! Im 59 years old. I suffer with depresion for the last 18 years. Childhood unattended traumas, and health issues. While doing research I found your video. I like the way you explained CBT the therapy.

This was a great explanation and very easy to understand. Definitely takes effort and practice to change but definitely feasible!!

Wow! This was SO good! Thank you for actually giving information on HOW to proceed, not just "about" CBT and "why". Very applicable info!

Thank you for the video. I'm disabled, and live in chronic pain. I've been stuck in a bad cycle for several years. I procrastinate, because I don't like causing more pain, or being alone with my thoughts. It's easy to avoid these things by watching TV or playing video games. Ironically, I graduated #1 in my engineering class at Johns Hopkins. I was captain and MVP of the wrestling team. I earned a full ride plus a research stipend to pursue my Ph.D. at Stanford. I worked as a spacecraft design engineer for 11.5 years. I used to be an extremely motivated and ambitious person. Unfortunately, the muscle disease I suffer from is the slowly progressing type. It's hard to remember how many times I tried to lift weights, and do cardio again, only to get slapped down by the condition. That was very hard for me, because I used to be a power lifter and runner. I was an exercise nut. I tried to live life the best I could, while I was still working. Unfortunately, for most of the years, I couldn't do much except work. If I tried to be active, it would impact my work performance. Sometimes I'd have an attack of muscle stiffness so bad, I would have to call out sick. Eventually my lumbar spine gave out on me, which was an old injury, separate from the muscle disease. That was the beginning of the end for me at work, because I was in excruciating pain. The medications they gave me dulled my cognitive ability. These days I have my daughter every other week. My wife divorced me. She didn't want to remain with a disabled husband. The weeks my daughter is with me, I'm much happier. We have a wonderful relationship. I don't get a lot of things done, but I do get some things done. The weeks my daughter isn't with me, I get very depressed. I shut down, and watch TV or play video games. I avoid all the things I have to do, and I have so many things I need to do. I would describe my situation as "learned helplessness". It's been over 20 years of trying to find a treatment and failing, trying to do certain physical activities and failing, etc. Somewhere along the line, my mind gave up. When the world continually shows you that you're a failure at the things you try, despite trying them over and over again for years, the mind eventually gives up. I think CBT could help me. I know disabled people, especially those in chronic pain, are very difficult to help. My problem for several years, is that I have Medicare. So many psychologists say they do CBT. But, when I go to sessions, I find out they don't. Medicare won't pay for out of network psychologists. I've been through 3 psychologists since my divorce, and they were all worthless.

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!

3:26 this cycle is so accurate for me. I just started with CBT. Right now, it would take me a few hours to calm down and be able to process my thoughts. It's not the best, but it is a big improvement for me. Prior to my CBT, I go on sluggish every single day. I feel nauseous and vomit everyday. My body hurts everywhere. I dread meetings or one-on-one talks at work. When I make mistakes, i just tremble, shut down, and get paralyzed. I don't really want to die, but I didn't want to live anymore and I get disappointed everyday when waking up because then I have to do another day. I am still far from being okay right now, but really, starting CBT gave me hope that I will be okay eventually. I just have to keep practicing.

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 🙏🏻

The cycle absolutely makes sense.

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!!

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.

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.

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’ve been escaping reality and imagining a different place in my inner world and the visions I’ve created for myself as a refuge. I want to be more in touch with my inner world and not be so out of touch with it.

Ohh, I'm so driven by my feelings! If I wake up and don't feel like exercising, then I totally don't! It's like you read my mind!

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!

I've been doing avoidant behaviours now that it's really as natural as breathing, I think it comes from trauma, I seem to have to get to a really bad point in order to know I've not been feeling well, but I am going to take control of my life and help myself like I would a friend with these exercises. Thank you, it's very helpful because I love you explain it in a very clear way.

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.

Perfect! 100% disabled for PTSD and pri caregiver for screaming demented wife. Will study you. Thanks ❤️❤️❤️.

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 🙏💕

move a muscle, change a feeling. thank you for this very clear explanation

This video was very helpful!! being an Indian teen with anxiety, these videos are helpful for me who has parents who think that u are fake crying and faking everything abt your mental state. Thank u so much for your help

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!

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

It's such a clear description of CBT. Thank you

Yes it makes sense

The cycle makes a lot of sense

I went to my first therapy session today for anxiety and CBT is part of my treatment. I was so pleased to find your videos! Thank you !

That’s does sound like a good alternative. Keeping a log of thoughts. Yes - self-empathy is important to help the person aware for their compassion for those they love and that they are only human. Many thanks. Helpful to those who are therapists , wannabe therapists, and those diagnosed with depression.

God bless you I need this am suffering from anxiety I feel sad lonely and hurt all the time I pray that god heal me and everyone who need help with thanksgiving in Jesus name

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!

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 ❤️

the cycle makes sense!

That moment when she said "Avoidant behaviour can be just as destructive", I was just like "God dammit, my coping mechanism has just been debunked...", since I realized that it is true and makes the situation worse....despite that it FEELS helpful...Gotta search something else now.

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

I’m feeling better just after watching this video, and I believe it will help me cope with depression and anxiety

This is the best CBT video I've watched on RU-vid. Simply detailed, helpful. Thank you.

I’ve suffered for years with depression and always refused help, after watching this it makes sense to do it. Thank you

Thank you for making this video. Wish my therapist was as thorough as you.

This video is gold, Thank you so much for giving us great information and things that we can follow. I have very bad social anxiety and I can confirm that Avoidance and my thoughts made it worse. I had this cycle of avoiding my fears and then blaming myself constantly for avoiding or performing bad in those situations, that made my self esteem low and I got more socially anxious. Just block your exit. Do not avoid your fear. Avoidance feeds anxiety. Second thing is self talk, now this is crucial. How you feel about yourself really changes everything. Try to write down those negative thoughts and try to replace them with good thoughts, it’ll be very difficult at first your brain will not allow you but force yourself to do it. Slowly slowly your thought process will start to change.

I loved how you discussed behavior as the driver to change feelings. Simple things like taking a shower to start fresh and can help.

I can truly relate to the cycle you described - I’ve spent a lot of time caught up in unhelpful thinking - I’m very grateful for your posted video thank you 🙏🏼

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

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.

Fake it till you make it...what you teach, explains why that is so important in recovery. Thank you!!

This was one of the best videos on CBT that I’ve seen on RU-vid. Loved the added emphasis on the behavioral component. Thank you for sharing!

I loved the way you explained the content! Great value I enjoyed watching it

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!

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.

Thanks Mam ! Thanks Barbara

This was an interesting video because it explains why feeling's and thoughts that are negative can lead to unacceptable behavior with steps to take responsibility and change.

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 ♥️🙏🏻♥️🙏🏻

This is so relatable! Thank you so much! I WILL FEEL BETTER!!

100% agree I can go from 0 to 100 in a matter of minutes I have so much anxiety because I’m thinking of all the worst things that could happen from something small someone did or said Right now I am grieving the loss of my father two months in & I have so much anxiety, & depression and I have no idea what I’m even thinking about. My mind is not clear right now because of the grief. I am isolating - not being social like I used to & procrastinating things I need to do until I feel better. I am working with a therapist that does CBT but I only see her once every couple weeks - she said my thoughts will probably be somewhat worse because of the grief. This is very helpful - that I can listen to it every day Looking forward to more videos

You are helping people make some solid change in their life and lead a better life. Always proud of people like you ❤️

Thank you Barbara I took a walk while listening :)

You are doing a great job Ma’am! More power to you. Thank you!

I shutdown, (used to self-abuse about becoming exhausted,) and then it is often easier to begin - again 😊 Thankyou for your work.

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!!

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 😞😞😞

I love it when I find a new teacher!

This video is just what I have been needing! I have heard so much about CBT but didn't fully understand it as much as I do now. Thank you!

Thanks so much for this. The love of my life and I are both struggling separately with our own trauma, anxiety and depression, & I feel this will set us on a path that helps us greatly.

Your description of the cycle is spot on. Great video.

I have swung between heavy anxiety days to lighter days. Reflecting, this has definitely affected my life over the years.

thank you so much for this earnest outreach, I'm in the middle of a set back and so sad, I feel I went 20 years back, having non stop surges of panic, which intensifies the dizziness and floating brain fog! the feeling of unreality is so odd, I never get used to it, the anxiety feeds the VM they are so co morbid.Thank God for people like you so similar to what we arre going thru.....I try to keep walking dr. said walk no matter, it builds our lungs from covid...and helps get us a bit closer , to somewhat normal, so thank you again!

I love how you explain the connections between behavior and thoughts. You’re right, I’ve heard so much about changing thoughts which is incredibly hard. If changing behavior is what implements that change in thoughts then this is life changing! Thanks for making this video!

You are the best I have watched on RU-vid thank you so much extremely helpful

It makes so much sense. It describes the way I've felt in many, many moments of the day 🙏