Do It Yourself CBT (Cognitive Behavioral Therapy): Start with This Exercise.

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In this video I give a brief description of what CBT is and how it works. I also share an exercise you can start doing on your to help you become more aware of your emotional reactions to different upsetting situations.
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Опубликовано:

30 июл 2015

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Комментарии : 103

@0persona332 7 лет назад

I had a severe social anxiety and i overcame it with just paying attention to my thoughts. I learned catch my negative messages of my head. That's all...

@0persona332 7 лет назад

For example when i was walking down the street i thought ''everybody judging me'' and now i know it's a lie of my head. I hope i can explain to you correctly:) BUT TRUST ME if YOU CAN CATCH YOUR NEGATIVE MESSAGES OF YOUR IMAGINATION or PAY ATTENTION WHAT LIES TELLS YOUR MIND you can overcome all problems!

@PrinceRockyCat 6 лет назад

0 Persona yes but how do you stop the feeling that comes with the negative thought? For example ok.. so you tell yourself that's not true, but do you automatically stop feeling negative?

@justrenee2640 5 лет назад

I like self interrogation, basically as a negative thought comes up, questioning that thought in order to figure out the stimulus that triggered it in the first place. In my experience my brain either poops out or continuously tries to overrationalize to the point that I actually recieve an answer

@iorekby 5 лет назад

Yup. Mindful of your thoughts, catch the message, count back from 5,4,3,2,1...change the thought to something else that makes me feel positive e.g. like a time I accomplished something or felt good. Really helps me.

@mykasiurka 4 года назад

Great Video clip! Forgive me for the intrusion, I would love your thoughts. Have you tried - Lanaleb Peyaria Rule (should be on google have a look)? It is a great exclusive guide for clearing self-doubt and achieving success minus the headache. Ive heard some pretty good things about it and my best friend Jordan after many years got amazing results with it.

@dragonchr15 7 лет назад

you have that soft soothing therapist voice....

@jaymahato5670 5 лет назад

SD . .....

@Chadthefatherbear 4 года назад

It took me a long time to accept the “a thought happens and _then_ we have an emotional reaction” perspective. It didn’t really make sense until I realized that, as human beings, we _already have_ an emotional state, a mood, when a thought arises (and thoughts do, more or less, “arise”). Emotions, on the other hand, are already being experienced as a generalized mood at any given moment. It follows, then, that thoughts cause emotional reactions. Those emotional reactions alter the current mood. New thoughts arise, repeat.

@billyb4790 Год назад

I prefer to distinguish thoughts from beliefs. The difference, in my view, is a belief is a perpetual thought lodged in the subconscious. When a trigger happens, feelings AND new thoughts arise- but only because of the deeper belief. Usually the belief is a core-wound that starts with "I am...." I am bad, I am unworthy, I am disrespected, I am alone, I am unlovable. In my experience, uncovering that belief in the moment of disregulation is a great relief :)

@eviltree6779 7 лет назад

I wish I could remember this, I feel like I keep slipping back into my old ways :(

@curtistindall5951 6 лет назад

I wonder what you mean when you say: I keep slipping back into my old way s? One way that might help if I am understanding you correctly is to keep what they call a thought log--google it. you write down what triggered negative thoughts and as she said consider alternatives--it really helps you to slow your roll, check yourself before you wreck yourself and be better at catching yourself in the act of being negative. Yes there are always alternatives--basics are count your blessing, make a gratitude list and pray--just to identify a few of the many. LMAO--maybe start with changing your Evil tree to Easy does it tree, or beautiful tree, or oak tree, lol

@dightxiii8578 5 лет назад

Keep at it, you can do this!

@haseygawa 5 лет назад

Save the video on your phone and watch it everyday. Practice it and put it to life. As they say, action may not always bring happiness but there be no happiness without action.

@dirtyspriteisgood1857 Год назад

I love how soft spoken you are. You are an angel

@cloverbandusa 7 лет назад

i think you find that you're always ok no matter what

@aftab277 6 лет назад

You have such a beautiful way of explaining things, specially your voice is so calming! Hope to see your channel grow.

@desisto007 6 лет назад

OMG. Your voice made me feel so calm!

@rendezvouswithben9187 5 лет назад

Hello. Wow I'm enlightened by this CBT! Thank you!

@Sabertooth2121 7 лет назад

you have a very calming voice and i get a very welcoming feeling from you :) you're really pretty btw!

@oldtimybox9075 7 лет назад

Sabertooth2121 I was just thinking that...

@multilingualmegan78 6 лет назад

Old Timy Box same. She's a role model

@TheHumbuckerboy 5 лет назад

@ Mayr 98 ... Ha ha !

@stacielivinthedream8510 3 года назад

@Kiss711 lol! Blessings to you!

@ktron1000 9 дней назад

Thank you so much for this! ❤

@KelzBernard 7 лет назад

Thank you Julia for posting this

@juliakristinamah 7 лет назад

you are so welcome KELZUS1

@Rachsofsun 6 лет назад

Love your calming voice thank you for all your hard work x

@Cog-pd3qn 2 месяца назад

All I found when I paid attention to those thoughts was how cruel people are at work. But I will keep trying to pretend nobody targets me, because that’s healthier.

@TomCushnie 5 лет назад

Great explanation 😃

@specialk3021 8 лет назад

I'm learning this now with my trauma therapist. I have bpd, cptsd & disassociation. It's very hard. I just found your channel & Im so grateful! I can't wait to show my husband your videos on depression. My childhood is a blur. Ask your what your feeling & why?

@voooptechnical6368 Год назад

I have these pblm from when I was 10 years old , now I am 34 , please help me

@kennethcharlesdelarosaberm2674 6 лет назад

thank you for this, really helpful

@PaulinaAllure 8 лет назад

Love this video ! Enjoyed watching it !

@postrock12 2 месяца назад

Really good.Explained well.

@bohoinmexico3491 3 года назад

Hi Julia, new here! My name is Leslie and I live in Mexico..looking through your blog and some video's..good stuff and I put myself on the waiting list for Shift Society~ Thank you for your help.

@Jasonmakesvideo 2 года назад

I first used this to cure my video game rage, then, applied it to most thoughts and it works. Later in life I read about bhuddism and the eightfold Path and couldn’t Help to see the parallels between the two. To oversimplify, it’s about reflection and self awareness

@Chosen1MusicOfficial 5 месяцев назад

Thats so true.

@playboi9897 5 лет назад

Just looking at you, calms me. So beautiful, saying in a respectful way

@mahek3017 4 года назад

Your profile name explains it.... (J.k it's just a joke so don't feel bad)

@noonespecial1178 4 года назад

thank you for this vid it will help me

@cesarcorreia6332 3 года назад

This video is amazing 😍👍wow!

@venix2256 3 года назад

Section 2: Ball stretcher

@Marc-cu5mj 7 лет назад

This is my kind of therapy, know one to ask you stupid questions you don't know the answer to, and know one to piss you off for the rest of the week.

@ZaynBrando 5 лет назад

I like the way she says "You might be surprised at what you find" at the end XD lmfao

@frederikhansen4061 7 лет назад

thanks gonna see if this can help a bit with my autism and sensory problems.

@combatxhoop7069 7 лет назад

how are you now?

@SonjaDawn 7 лет назад

I actively chose not to read anything about CBT, I took on my own therapy and tailored a regime just for myself. When I joined NAMI-NYC and became a public speaker, I found out my method was similar to CBT...I wish I had thought of it sooner and wrote a book haha

@justinschmidt2203 6 лет назад

Sonja Dawn what is your therapy?

@mattcracker3555 6 лет назад

+Julia Kristina Counselling Excellent video content! Sorry for butting in, I would love your opinion. Have you ever tried - Trentvorty Kids Science Theorem (probably on Google)? It is a good one of a kind product for becoming an excellent parent minus the hard work. Ive heard some super things about it and my mate after many years got cool results with it.

@beautifulspirit2973 7 месяцев назад

I have agoraphobia as a result of trauma. It’s crippling my life

@tigerspirit4771 5 месяцев назад

Have you tried therapy that helps. Do you think working with tramua might help with the agoraphobia.

@mecharenastuff 4 года назад

I would like to be able to do some self analysis. Going to a therapist is not possible for me because finances are tight. Could you please recommend a book or any other source that can help me with that?

@eco_guardian 8 лет назад

What is the next step? I would love some more exercises.

@juliakristinamah 7 лет назад

HI Justin, come and join me on my FB Page - I give regular personal growth and mental health talks there and I often go more in to CBT. fb.me/JuliaCounsellor See you there!

@daniel4647 Год назад

I thought everyone knew this. Very surprised to learn that people are not aware of their emotions being connected to their thoughts. Maybe it's just obvious to me because I read a bunch of Occultism growing up, and it always emphasized the connection between body, mind, heart, and spirit.

@betlamed 7 лет назад

I want the OTHER CBT!!!

@venix2256 3 года назад

Section 2: Ball stretcher

@VBYTP 4 года назад

Hmm, not quite the kind of CBT exercises I was looking for... *Section 3, parachute*

@laurenclark1480 3 месяца назад

How fo you control if it's from burning mouth? Three years of medical trauma and deaths?

@kathashway 8 лет назад

This is great! Definitely sharing this. :D ps. Does anyone ever tell you you have an accent? You sound kind of like you have a Canadian accent and it's cute! I could be wrong though, lol. :)

@juliakristinamah 8 лет назад

+ShalomAleichem So happy you liked it! I do have a Canadian accent because I am, well... Canadian! lol

@Cody-zd2ye 8 месяцев назад

I'm 66 and my brilliant memory is reminding me of every mistake I have ever made I wish I had a delete button

@Aratiii06 3 месяца назад

Same here

@peterhammel3799 6 лет назад

Ok, but what is to do if the emotions are missing? Is the auto thought too rational about the situation?

@FDJustin 8 лет назад

You think it's the thoughts that casue the reaction, eh? I think the thoughts are a side-effect that give you a hint as to why you have the reaction.

@kiirsttx 9 месяцев назад

I had this the other day with my friends and i became withdrawn and bitter

@goodbye5299 3 года назад

I don't know the differences between the emotions and usually have no clue what I'm thinking. So what am I supposed to do?

@fruitygarlic3601 2 года назад

Start simple, describing the physical sensations associated with the mood, like you're a child. "My face feels hot, I see red, my throat is tight." A lot of words for emotions start that way if you look at their etymology. Try to learn new ones so that your descriptions come quicker. My counselor showed me the 'hot cross bun' model. Draw it if you feel overwhelmed. Filling in the other three sections will help you name your emotions.

@harrybaxter9110 8 лет назад

i've looked into CBT to help me deal with the paranoid and depressed thoughts i get sometimes but every time i get to the point of looking into it i tell myself it won't help and i end up like this and don't do it, got any tips to help me get started :/

@FDJustin 8 лет назад

Well. I'm not a therapist, but I do know two things that might help. 1: Strike while the iron's hot. You want to try it? Good. Try it. Do so before you can talk yourself out of it. 2: Approach it as a test. "I'm just going to try it for 14 days." it's only 14 days, right? Even if it doesn't work, trying something for half an hour at a time, for 14 days is no big deal.

@harrybaxter9110 8 лет назад

okay, thanks i'm actually going to try it, thank you so much :)

@FDJustin 8 лет назад

No problem, and hey. No shame in trying something new.

@hollythomason9013 7 лет назад

Learn to be present and recognize the garbage. Look up false thinking, or thinking traps. Never, All, Always are bad words. Don't tell yourself lies that you don't or cant believe. Recognize that if you say, "I suck," that whether or not that statement is true..what purpose does that thought serve? It is not easy.

@curtistindall5951 6 лет назад

just being on here is a great start. there are lots of youtube try some of the suggestions and find a therapist. I have witnessed people with depression totally change just keeping a thought log--google it and considering alternatives to their thoughts.

@oldtimybox9075 7 лет назад

I can't talk to people or make friends

@tihomirgenev4838 7 лет назад

Oh no... please try this , try to take a few deep breaths before you talk to someone , and create a thought in your mind saying i will not be embarrassed , everything will be okay , the beautiful sun will slide in between the clouds! i hope i help

@MsAquaDaffodil 4 года назад

The problem that I have is that I can’t switch off that dialogue inside my mind. I know I have negative thoughts, but I have a lot of difficulty quieting them down. I don’t know how to stop it.

@MelodeathxTed 3 года назад

Just keep doing it over and over again.

@MsAquaDaffodil 3 года назад

@@MelodeathxTed Hey, thanks for the rely, but I'm a bit confused, do what over and over?

@plankark 3 года назад

@@MsAquaDaffodil I put my hand on my tummy and look for the word that describes how I FEEL - eg angry, hurt, empty, sad. misunderstood, abandoned etc. The place my hand on my head to find the thought eg he is expecting me to clean up, I wanted her to think nicely of me, I wanted more out of this, they think I'm obsessed with him, I don't want to left alone etc

@fruitygarlic3601 2 года назад

There is a whole world of mindfulness practices you can follow. Dedication to them develops the skills to cope with almost anything life throws at you, because you are just training your brain like any other body part you actively use everyday. I like to meditate by focusing on my breathing and physical presence. I'm not very good at keeping up consistent practice because of motivation issues, but I feel great every time I do.

@jenot7164 5 лет назад

How do I tune in? I don’t understand.

@devastation5936 4 года назад

You need an Humbler

@danielleguerrero5886 8 лет назад

I just watched LikeKristens video and you said you worked in Vancouver which is where I live. If I tell my counseller I selfharm does she have to tell my parents?