CBT Mindfulness (And a Question That Could Change Your Life)
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- เผยแพร่เมื่อ 28 พ.ค. 2024
- CBT Mindfulness (And a Question That Could Change Your Life) // The one question you can ask to become truly mindful.
I am Barbara Heffernan, EMDR and CBT trained therapist. This video will help you see how mindfulness CBT therapy can give you a starting framework that you can break those repetitive thoughts and keep on your mindfulness practice. Mindfulness and CBT are so, so important for building up metacognition about your habitual patterns and realizing when you're obsessing about the past. You will learn a few mindfulness based cognitive therapy exercises.
Mindfulness and anxiety stand in complete contrast. To recover from anxiety and trauma, first you must be present in your life, and that's where mindfulness practice comes in. There's a huge CBT and mindfulness overlap: learning one helps with the other.
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This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via TH-cam, social media, or email, and provides services only in the manner mentioned above.
Hi: Do you have a mindfulness practice now? Let me know what it is!
Barbara Heffernan This is such a helpful video with important tips to keep in mind! Thank you for sharing your story! I sometimes swim, meditate, and brew kombucha to make myself more present.
Yixuan Luo love the brewing kombucha! Smell can be a powerful tool to bring us into the present!
Daily meditation and several actions to keep myself present during meals!
@@PaulSalterCoaching Awesome!
I focus on my sense perception
1.Observer
2. Non judgmental
3. Curious
4. awarness of habitual pattern
5. The lens through which u see the world
Yes! Great summary!
Hi Barbara, I've just been using my OWN voice the past year (self-validation, self-compassion, etc.). With daily practice, I hardly ever hear the inner critic anymore and only the positive! I love that you call it being my 'inner coach!' Another thing to be proud and confident about! Thanks!
Wonderful! I am SO pleased to hear this!!!
I am a therapist in private practice, and I recently sort of stumbled across your videos. I have watched several, and enjoy your content and your style of delivery. I agree, learning mindfulness was a game changer in terms of adding awareness, quality, and peace in my life and relationships. I have learned a great deal about MBCT, and blend both mindfulness and CBT with the children and teens I work with. I have found guided meditation through the Calm and Headspace apps to be very helpful, and have been practicing with these for about 2 years. Also I have a number of informal mindfulness practices that help keep me (and my clients) more firmly planted in the present as well. Thanks for what you do.
You are welcome, Steve. So wonderful you are integrating these techniques in the work you are doing with clients.
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"WOW, there I go again..." mind opener for me! Habitual patterns, I don't yet know where I am going with this, but I'm going. Thank you Barbara
So glad to hear that!! Wishing you all the best,
Thank you.... working on severe anxiety
i like to color mandalas or embroider when i'm feeling anxious. the repetitive movements help sooth out circular thinking.
What a wonderful practice for mindfulness! Thank you for sharing!
I used to meditate in the AM before work but now that I realize my thoughts race a lot more (stressed time of year) and I don’t have the willpower to sit. This is a good reminder to make time.
So pleased this was a helpful reminder!
Barbara! You are a godsend. I have been trying for a year to understand cbt an mindfulness and you explain it here in a way that opened a door for me. I struggle with major intrusive thoughts to the point of not even knowing how I feel from thinking so much about how I feel! I now see this is a habitual pattern of my brain an I need to label mediate an really create a space in my habitual brain. I have literally been this way forever so it won’t be easy to break this cycle in my brain but this is a great start. Thank you thank you! I have subscribed.
Hi Emily: I'm so pleased this video was helpful for you! Changing our habitual thought patterns takes time and a lot of practice, AND it is doable! Wishing you all the best on your journey!
Gardening...every morning before entering the chaos that is my home with 2 young children I water my plants and look for aphids on the roses....then take a deep breath and dive in to the day.
My newest is write two negatives and two positives sentences per day.
Thank you for these videos you are helping me a lot and I really appreciate it ☺️
Hi Barbara! Do you have videos on how to become non-judgmental? I struggle with it so much due to my familial and cultural upbringing that it’s been a huge part of me.
Thank you for adding CBT. Please add more!
I always live in future.
I have been trying to overcome it for sometime nao.
I am presently doing meditation.
Awesome! I think meditation can help with that enormously!
Wonderful video.
Wow! I’ve never thought about what Percentage of my thoughts were In the past, present or future before! That was huge for me!! Thank you for what you do! It’s truly a gift!
Wonderful! Yes, it was a great question for me when I first heard it as well!
Mindfulness practice: 5 minutes in the morning, maybe 30 on Saturdays.
The only place we live is in our Present. Very good 👏🏽👏🏽👏🏽
Wow, from Wall Street to who you are today. Congratulations on your mindfulness journey!
Thank you, Awesome over 50!
Thank you Barbara. This is a big help
So glad to hear this helped!
Yes I do believe it helped
Great video, thanks
Glad you enjoyed it!
I love mindfulness
Great video ! Thanks a lot 🙏🌿🥰
You’re welcome 😊
Thank you
You're welcome!
This was incredible. So many helpful and mind changing ideas!
So glad you found it so, and thank you for letting me know!!
Loved it! So simple yet effective!
So glad!
Lovely video thank you
You are very welcome. Glad you enjoyed it!
I only hear ur beautiful kind voice im not hesitate to subscribe this channel. I hit the bottom of the earth at this moment i couldn't help my self anymore I keep thinking about the past the pain people gave me and I can't let it go. I'm actually working and watching the boy at the same time. Thank u
What an absolutely fantastic insight! Am very much indebted to you Madam
So helpful. Thank you so much! I really value and can make sense of everything you explain.
You're so welcome! Thank you for letting me know!
Your videos are so helpful. Thank you.
You are so welcome!
Thank you so much, your video is helping me a lot
You are most welcome!
When I was it Britain at 17,I almost didn't get to travel over due to flunking at Maths. Then , I was exempted to take the test at an extraordinary moment. The headmaster couple , at a later time , assisted to get us a work exhange student from Canada . In Britain , i felt so happy n peaceful that I thought that had I died at that minute , I'd have died happy . It did occur to me to stay stood up n let the plane fly over me. You cannot change the life that was alive . It is not in the present that I feel happy . I miss my mum n daughter. I disagree . Mind you ,I'm stuck in a chair 24 /7, unable to ever walk again without a safe reversal. The damage committed on my sacral n intimate nervous sensation is obviously much larger n more deliberate than anyone wants to admit. My daughter is British by her father, which always was a dream of mine . For as long as my f is alive ,my brother n sis can not complete their plot to kill me. TY
You’re helping lot of people like Me who have anxiety shoot up problems... the subject you’re discussing is so close to my everyday life and I’ll follow your tips to overcome the problems... Thank you..
I have been practising Vipassana meditation for a few years. I feel quite calm and composed and not feel agitated for small things.
Journaling and yin yoga is how I practice mindfulness!
That is great!
Awesome Video, I wanted to thank you nice one
Thanks so much!!
Guys this will help real quick count backwards from 100 in 3's it's a quick my to break the thought cycle
I do this for driving anxiety 😊
Hello thanks for you videos. I have ptsd. For the last month horrible dreams have started. Even horrible thoughts also. The thoughts are fearfull ones. Example I’m being cut by glass and bleeding. I’m trying to reframe these unwanted thoughts. Not easy. Never gone through anything like this . Thank you
So sorry to hear this. EMDR can help a lot with nightmares from PTSD. I have a video on finding an emdr therapist: th-cam.com/video/Tc_MNa257nk/w-d-xo.html
U r great thank u x
You are welcome!
Self-love and feeling safe, relax mindfulness meditation.
I am grateful that the universe help me master CBT
A very intelligent explanation, with a strong touch of generosity and kindness. Excellent.
Thanks for your kind feedback!
This video was very helpful and I took one page of notes to think about and work with, with my therapist. Thank you so much Barbara!
Wonderful! You are very welcome!
This is really handy for moments when we get all worked up by stressful situations. Thank you for this video Barbara, it definitely helped to hit the pause button on my thoughts to notice I was paying way more attention into the future that I should.
So glad it was helpful!
Probably 80% in the past, 15% in the future, 5% in the present. I'm struggling badly.
I am looking into your videos to begin practicing
Terrific!
I do a breathing practise in on one out on two up to ten if interrupted by thoughts acknowledge them and start from one again I also use affirmations as mantras repeating them on the in and out breath🙏
Every morning first thing when I wake up!
That is the best! I find if I meditate first thing, I am more consistent with it!
Vipassana meditation helped me over the years.
That is terrific!
Hello Barbara! I love your videos. I’m a prelicensed therapist. Would you have any training recommendations to learn MBCT? Thank
The third point, curiosity, which you mentioned as an overlap in CBT and mindfulness, gives me space from the
thoughts I tend to get immersed in and which makes my mind go round and round. If I can be curious about my habitual thoughts, I am freed of self-pitying which I love to fall into. It allows me to even enjoy finding out what it is that is going on in my mind. This will be a turnaround from my pessimistic view about my thoughts. Curiosity is more powerful to me than non-judemental. I am happy that I found this third point, CURIOSITY. Thank you Barbara.
Awesome take-away! Thank you for sharing! I love curiosity...what a good feeling and always available! :)
I’ve learned a lot & wish you were my therapist! Lol! Thank you for helping me & others! 🙏
You are so welcome. I'm glad the videos are helpful :)
Wow jackpot God bless you
🌹😀
Loving your videos Barb..I live near Park Slope...very clear and helpful too!
I do miss Park Slope! Thanks for letting me know you are enjoying my channel :)
@@BarbaraHeffernan wow Barb…a personal message back. That feels kind of amazing thank you. I do find your videos remarkably engaging in an easy to absorb way. I’m clear on one key to managing anxiety is understanding we’re in control of our own thoughts in truth. Current your many videos and Stoicism concepts are valuable for mental balance/ health. Grateful! And have a wonderful day to you!
😃 thank you!
My thoughts are almost always in the future
40% in the past, 40% in the future, 20% in the present. im for sure struggling.
EFT really brings me into myself. Eckhart Tolle is one of those people with extremely higher knowledge and the rare talent to talk to us down at our own level for better understanding. Barbara, I like your approach and voice. ❤️
EFT is very helpful for a lot of people! And so are Eckhart Tolle’s books. 😀
Daily prayers more at least five times a day.
I need help so that my anxiety will stop turning into shaking-seizing-dissacotiation
Non judgemental curious observer aware of habitual patterns living in the present and using an optimistic and clear lens to see the world.
I do Kirtan Kriya (Sa Ta Na Ma) meditation and I play my guitar
Beautiful!
I have been following your channel since a month now and I stick to it because they are wonderful! I recently started guided meditation. Just downloaded your gratitude meditation. A question: Any activity like sports or running which brings the mind to present, still appear to be contrary. Since it races the mind too. Tends to hyperactivate it.
Hi Shreyas: Sometimes sports and running are very helpful for people to lower anxiety, boost mood, etc. I suppose this may vary by person. I do feel that a mindfulness meditation practice provides something that is not found in sports, in terms of strengthening the "observer." Often, both are helpful. WIshing you the best.
Hi Barbara, just discovered your channel & finding it helpful. You mentioned the Ahh miniseries but I can’t find a link; do you still have that available?
Wow doctor. I’m healed. Forget my financial problems, social problems, and lack of care to integrate into society anymore. I’ve overcome it all with mindfulness! See if you just ignore your problems that will never go away it’s all better! Smh....
hmmmm.... did I say that? I do hope my videos can point people in the direction of options for healing, but a TH-cam video is never going to be the answer. Wishing you health and healing.
No. But that’s what mindfulness is. Just negating the problem you have to not get “mad” so that you don’t “ruin” other things in the moment while you are “mad.” But that doesn’t solve the problem for why you’re mad, which means you’ll just be mad again and have to repeat the process of mindfulness. A constant catch 22 of pseudoscience. Then when questioned on it you just say some “mindful” stuff like “I hope you find healing” which doesn’t answer my question and negates the problem. Further proving my point on mindfulness. We could all be so happy, stress and care free if we could just bury our heads in the sand and think about what we like or something “nice.” But we would just all be living Plato’s allegory of the cave. Enjoying our self created mindful state that does not correspond with the real world developing around us. But to each their own I guess.
@kevinsanders3630 I think it's more about giving yourself a break, not escaping, or burying your head in the sand. Just taking tine out.
I thought this video, was going to be a fusion of cbt and meditation.
Nonetheless, thank you for your advice. I've saved many mindful meditation videos, you reminded me to use them.
You're very welcome! And I wonder what a video fusing mindfulness and CBT would be? Perhaps addressing a particular problem (eg anxiety) with steps that reflect both? Lmk - I’m interested!
I need this therapy soo bad. I have just lost the girl of my life because I'm an ahole and have nonstop thoughts and stress. I bleed empathy but my shell just wont open up. It hurts so bad.
I would be very grateful if you could guide me towards best book for doing cbt. Also any programs for learning mindfulness. I am desperate. I thank you
The ‘Ever Present Witness’
👍☀️
Hi Barbara, thanks so much for your videos! I hold a psychology MA degree and would like to learn CBT. Would you have any suggestions? Thank you & have a great day! Zsuzsa
There are many schools that teach CBT! Check out the Beck Institute
I practice mindfulness for few days/months and I tend to fall into older me(a person with GAD).Any thoughts on how to stay/practice mindfulness through out our lifetimes like you did?
Great question. I believe it is very helpful to connect with a group - a local meditation center when we are not in social isolation. Right now, there are groups on line. Or forming a group with friends where you can meet 1x a week via Zoom. Social support really helps with motivation and continuity. Also, watching videos regularly or reading on the topic.
Thank you
I have no separation of past pres future
Do you ever incorporate Internal Family Systems with your mindfulness? I do, and it is quite enjoyable. Sometimes even teaching my parts CBT.
Could u recommend how to begin a mindfulness practiced other than k looking on internet
Thank you Barbara for your calm and open approach to sharing your wisdom and experience. I really enjoy the types of comments you ask for, as though you are the constant student while also exposing others to a multitude of potential avenues.
I am currently a student at Rhodes Wellness College in a professional counseling program in our mental wellness course studying CBT, DBT and Narrative approaches and I love you methodical explanation here. I'm humbled to be on the path to become a helper.
As for mindfulness practice, I journal on my thoughts, which I'm dedicated to doing free of blame toward anyone including myself. Within this journal I am to see things a minimum of 7 ways and at least a little better than half I aim to make positive and hopeful. From their I being this into my life as new practice.
I also scuba dive and find mindfulness there, which is odd as I took on diving to face water fears. 🤪
Thank you.
How do we plan out our future if we’re stuck in the present?
It's more about taming worrying about the future I believe
What if I have a very difficult time accessing my “Observer”? What do I do?! I find it difficult to see myself in the situation.
This can take practice. Meditation and mindfulness practice develop the observer. It is simply that part of our brain that observes our habitual patterns - in fact, the observer is present in the comment that you find it difficult to see yourself... :)
How to manage thoughts which appear during meditation... like u ignore them or what?
I re focus with saying 'breath in...breath out" as .any times as I need....or use an affirmation you choose
May 15, 2024
How do I find the aah mini series?? I can’t find it :(
Hi: I'll be putting it out on TH-cam shortly... I had to take it off the course site because I was being charged per person and it is free and it was adding up... sorry!! Hard to change things on TH-cam, as videos last forever and products change. Hopefully you've subscribed, so when I put it out (targeting January), you'll be notified. All the best, Barbara
Hi: I've finally released the course on TH-cam! Here is the link to the first video: th-cam.com/video/D2DXLfxZVkw/w-d-xo.html. Week 1, Part 2 will be released tomorrow, and then the next two over the next two weeks. I hope you enjoy it! Sorry for the delay!
Anapansati meditation
Praywr
I love your videos and your content. One suggestion: can u avoid the superimposed, blurred images during your video, while talking. It takes the focus away momentarily.
U can keep it for transitions if you really like it.
Choiceless Awareness
The word "choiceless" is an interesting one.
Meditate on the life of Jesus okay? Will that help?
That helps many people!
Just being honest not critical its 5min into the video and its just now getting to the topic.
Really? I just re-listened to it, and I am definitely into the topic by 1:00. I'm definitely open to feedback, which is why I looked into it :). Sounds like you didn't appreciate the personal story - which is a style question. Wishing you all the best, Barbara
ARE You Local ❓
I call it S.O.S lol Stuck On Stupid, in a none judgemental tone mind you lol.
Actually that's awful because certain healthy things in the past are why things the present aren't healthy as they were then.
She lost me on click like and subscribe
That is unfortunate, and I wonder why? Creating TH-cam videos is a ton of work. The likes and subscribes do two things: 1) help me know people are interested in the material which motivates me to keep doing more; and 2) helps with TH-cam algorithms so more people are exposed to the material, helping more people, and also contributing to #1- motivation! Don't worry about my channel, but I encourage you to like and subscribe if you support a station.