Change Your Anxious Thinking: CBT for Anxiety & Cognitive Restructuring
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- เผยแพร่เมื่อ 15 พ.ย. 2024
- In cognitive behavioral therapy (CBT) for anxiety, cognitive restructuring helps us change our anxious negative thoughts to more accurate ways of thinking that that reduce our anxiety. Download the cognitive restructuring questions from www.selfhelpto... and if you'd like to support my channel, please see the links below ⬇️⬇️
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Watching such videos and reading the comments make my anxiety worse.
I'm just past 2 minutes in and I'm overwhelmed
Why is not is helpful
I learned the techniques but forgot everything, i.e. my mind was going a mile a minute and I could not slow it down to recall the info when faced with a stressful situation. I talked to my doctor and he prescribed medication for this. My mind is now at a speed where when a stressful situation arises I can access my coping skills!
mediation might help plus these techniques
What medication was that if I may ask? I've tried everything without any success I'm starting to wonder, maybe it's just not for me.
@@right..5651what helped me was working out and eating a nutritional diet. it allowed my body /mind to naturally be more calm and relaxed but it took some time…. I started this battle with panic attacks and anxiety 11 months ago and didn’t start seeing progress till 3 months ago
I often thought I was going crazy the first couple months but with the help of myself, my family and some therapy sessions I was able to stabilize my mind.
I used to have panic attacks everyday my friend so if I can do it you can do it. You got this 💪
@@right..5651the supplements I take are magnesium citrate, Omega fatty acids, sea moss & I sometimes take valerian root & ashwaghanda.
I'm considering taking medication. Can you share what you're taking and if there's any side effects ?
I must say your CBT videos are an absolute gem! They stand out as the most straightforward and beneficial content I've ever come across, I've gone through numerous articles and videos and none have been as impactful and practical as yours! the inclusion of engaging animations and relatable examples adds so much excitement and clarity, making the learning experience truly enjoyable! Thank you so much
Glad you like them, that's great to hear!
Very helpful video for restructuring my anxious thoughts
This is best mental health channel I've found
Thanks so much
@@SelfHelpToons no thank you, your channel has been a part of changing my life.
You are so easy to listen to and your scripts are magnificent. This channel is the best I have found about these topics!!
It makes me feel more hopeful and realistic. I definitely remember taking Public Speaking in college. I got through it.
You’re so good at this. My level of anxiety decreased by just listening to your voice 😊
Thanks so much!
Can't wait to follow through all the videos of cbt...these are very helpful for everybody
Glad you like them!
What an incredible channel this is, and one with no music too (super!) so creative & very impactful, your work is most highly appreciated, Thank you!!
Thanks so much!
This is GOLD.
These videos are so good. I'm just learning about cognitive behavioral therapy for my anxiety and I've got a full page of notes for myself.
Me too
Please make series on panic attacks, agoraphobia, driving anxiety, exposure therapy
Not sure if you'll find them helpful , but I have a similar-ish video on panic attacks at th-cam.com/video/-3suLOx5R6o/w-d-xo.html and a video about exposure therapy at th-cam.com/video/Yv6ptSKEotA/w-d-xo.html that I'll probably redo at some point.
This is actually super helpful, thank you.
Thanks for these important and psychologically healing and empowering video clips
Thanks so much
this channel is just pure gold
Thanks, so nice to hear!
I suddenly developed daily anxiety and sometimes even severe panic attacks after a traumatic incident in which I thought i was dying a month or so ago. (I had a throat spasm and it triggered my first ever severe panic attack) and this video was helpful. Its been a struggle to cope.
This is what I needed to hear. 😮
Very profound video.. thanks.
Thanks so much for the best video for myself yet!!
That's great to hear. Glad you liked it!
This was so good. Thank you so much❤
These are so helpful?! Why don’t you have like a million subscribers?
Probably need to work on my thumbnails or clickbait titles.
So thankful I found this video!
Why is it that some people like myself need this kind of therapy? Why isn’t it just natural for me to think the more positive and ACCURATE thought? Are some of us just wired to think negative? I know people who seem to just naturally think in this way that you’re teaching, but I am not that way. Never have been.
As always thank you for these videos!
Thank you for your video 📹❤😊
4:43 yes yes a million times yes,brother. But its with maintenance of that is where my soul wanes in strength. And in that shame of inability that resets the monster of anxiety in my mind. I have been in a spiral for month and a half.
Wow thank you
The positivity of cognitive reconstruction makes me feel anxious. If safe and nervous...
Cognitive restructuring isn't supposed to be positive. In order for it to be effective it needs to lead to thoughts that are less negative, but at least as accurate and preferably more accurate, while still being believable
@@SelfHelpToons it makes me feel happy thats the thibg. That I can change my inner dialogue.. amd the happy makes me feel anxious lol
Lovely demonstration
DONT WORRY ABOUT IT PEOPLE ARE JUST PEOPLE
Very clear and neatly put!
Quite insightful, I like the way you speak and describe things! ;;-))
Wow, thank you so much for these videos
Great advice! Perhaps greatererer by spending a few moments AFTER anxiety-producing event to assess & record (re-visit questions) noting actual outcome. Benefit is recording actual will be reinforcing and helpful, especially if better than expected experience… notes thereby facilitating exercise in the future and eventually lowering future negative, anxiety-producing thoughts.
Agree it's a great practice to note the differences between how things actually worked out compared to what you were worrying or expecting would happen as this encourages less anxiety-provoking, more realistic expectations in the future.
@@SelfHelpToons If only there were an "App" for this! Seeing none, aware of any forthcoming? ... or do I have to build my own (only 1/2 kidding).
I've looked at so many CBT/self-help apps, but I don't think I've ever made it through all the questions at the start and been able to see what any of them actually do
Amazing videos all of them. I watch them daily honestly
Thanks so much, that's great to hear!
Thanks
Amazing. Keep going sir.
Thanks!
Thanks sir, your videos are extremely useful
Thanks, glad to hear it
Thank you for posting
Thanks for this, 🙏
A great help. Thank you 😊
Glad it was helpful!
Very helpful
Thank you so much.
You should do one for derealization.
شكرا جزيلا ...الفيديوهات رائعة جدا .
Sometimes you can't re-think things. Sometimes it's a physical issue...
Here's my video about that th-cam.com/video/zZ-l9B6Kbfs/w-d-xo.html
Thank you for sharing
Really helpul stuff - keep up the good work!
What if your fears are about something really bad that you will have no controle over! I àm terrified that my grandson is going to be left alone because there is only his mother and myself..if anything happens to us, what will happen to him?
If your fears are about something you can't control, in addition to changing the way you think about them, you can use strategies to reduce worrying like letting go of worries, cognitive diffusion and postponing worry, as well as work on tolerating uncertainty better. You'll find videos on all of these at shtoons.com/anxiety
So I have a question? What is better really for anxiety and depression is it meditation where you just observe your thoughts or is it CBT techniques like challenging your thoughts and questioning the thoughts? Sometimes I think meditation is good to calm you down this feeling better but doesn’t really change core beliefs but in the other side of the coin CBT I feel like just adds extra thoughts to the excessive amount of thoughts an anxious or depressed person is having like rumination for example
You're right. Some people do find CBT techniques to challenge negative thoughts lead to rumination or more worrying and find it more helpful to just observe these thoughts mindfully. Other people are very resistant to the idea of just letting thoughts go without doing anything about them, or feel like it's impossible to do.
Personally I use them both together, taking a few moments to reframe any negatively biased thoughts, and then just letting them go.
Regarding changing core beliefs, this can be really difficult if we're feeling strong emotions at the time. It's generally more effective to examine core beliefs when we're not currently feeling anxious or depressed for example.
@@SelfHelpToons ok thanks for replying. I’m currently going through a weird mindset these couple of years. I started ruminating during a relationship that wasn’t working out. Over time I left the relationship and the ruminating subsided and I thought it had disappeared. I still experienced anxiety from time to time but no longer was ruminating. A couple of years later I was reading a book about happiness from the Dalai Lama and in the book it talked about how happiness comes from within and not outside of us. This made me really confused because to me happiness was hanging out with friends and family, doing things I enjoyed etc… and now this person is telling me that my happiness shouldn’t depend on the external things.
I got so confused about this idea that I began ruminating and it the idea that happiness doesn’t come from outside made me feel really disconnected with the world. The ruminating lasted for months, just constantly having obsessive thoughts about happiness. I then started to look up some more information about happiness and everywhere I looked it said the same as the book that happiness comes from within and shouldn’t depend on the things outside of me. Like they say in spirituality or Buddhism that we should detach ourselves from material things. This idea of detachment makes me feel very disconnected with life. Even still today. My rumination has gotten to the point now where if I don’t know something I’ll ruminate about it for days,weeks or months.
I’d ruminate about a show I watched, a new city I’m in, I’d ruminate if god is real or about the fact that in spirituality they say that we are all the same being and that the “universe/cosmic energy/higher power” is the exact same in every person therefore even tho we think differently and look differently. At our core we are exactly the same. Which sounds like it’s nice but the way I see it is that means I am my mum, I am my friend, I am my future partner, I am my kids, etc… because according to spirituality we are different souls we are just one soul that’s has divided itself.
It’s like what I thought reality was is now completely flipped upside down and I can’t make sense of reality anymore. I feel like I’m experiencing DRDP and that I could potentially have existential OCD which would make sense. I am seeing a therapist at the moment as well for all this and we talked about core beliefs and where maybe my anxiety started from. Which is why I commented earlier because I’m stuck between what’s going to be the most beneficial for me as today you hear to just observe your thoughts and feelings ( you are not your thoughts and your are not your emotions ) where as the more scientific side say to challenge your thoughts and to feel your emotions and that your emotions are signs that something isn’t right or true to oneself.
Amazing
great.
That’s the situation I’m in now… About to lose my job I need to find another one. It will all work itself out …God willing. If I lose my job, I have at least three months savings I can still get by. Also, I could always cash out my 401(k) if I got really desperate. But by that point, I could always work at temp agencies in order to make money.
I've never heard a voice over sound more anxious 😂
Ikr he sounds like he's about to cry 😂
Hmm I didnt have that impression at all. I liked the smooth tone and easy pace, the medium volume. I found it easy to listen to.
I have issues with CPTSD,Anxiety and Depression.. It can be crippling sometimes....
Half of my life has been spent in a corner looking stupid so I gravitate to the person doing the same thing XD
✅ good video
Awesome work! Thank you!
Also, you sound EXACTLY like Justin Trudeau lol! I was kind of convinced it was him talking for a bit there 😂
Haha, you're the third person to comment that I sound like Trudeau
It's very lengthy and difficult process
any videos on intrusive thoughts? tia
I see you found my video Letting Go of Thoughts. There's also this th-cam.com/video/CpdVMs818AE/w-d-xo.html
what if the negative thought turned out to be true?
You can change how you relate to your thoughts:
th-cam.com/video/CpdVMs818AE/w-d-xo.html
th-cam.com/video/Em_MblRfylo/w-d-xo.html
You can try to change the situation:
th-cam.com/video/w0Jrfjmve58/w-d-xo.html
Or you can regulate your emotions:
www.selfhelptoons.com/dbt-emotion-regulation-skills/
This doesn't seem to be a very good method based on my own experience with CBT.
One of the best techniques I learned from my therapist, or just a general strategy, was to allow anxiety to come and not try to fight it anymore, that's how you get out of the negative feedback loop.
You can work at restructuring thoughts also of course, but just fighting your anxiety or dealing with it like its something wrong that you shouldn't be doing, is not the best way to reduce it.
While I disagree that CBT isn't a good method to manage anxiety, I agree with you about acceptance m.th-cam.com/users/shortsX1MJmf-YFvM
Obviously I'm not saying that CBT isn't a good method.
I was stating that your particular CBT method was lacking and contrary to what other experts in CBT would advise you to do.
@@SelfHelpToons
I obviously wasn't saying that CBT isn't a good method, I was saying that the specific method that you are recommending here is flawed and actually contrary to what other experts in CBT would advise you do to restructure your thoughts.
@@SelfHelpToons
I'm all for acceptance based approaches to anxiety and have a number of videos that cover this and how we can respond mindfully to thoughts rather than trying to change them. I'm still not understanding why you think my method of cognitive restructuring is contrary to the type of cognitive restructuring that other experts advise.
Is this guy Justin Trudeau?
too many negative examples , i dont find it comfortable.
This is shit for serious life and real-life
Terrible video. Im trying to cope and this is just a bombard
Why say please
Ok but what if your anxious thought is realistic? This won't work for climate anxiety.
Thanks for your comment! Well, it depends what your thoughts about climate change are. It's realistic to acknowledge that climate change is a serious issue, and it's easy to focus on worst case scenarios about how soon or catastrophic the effects will be. The reality is nobody really knows, and it's possible some things will happen over the next decades that will make it less catastrophic than it seems now. Not trying to debate the merits of catastrophic climate change, but just suggesting it might be possible to slightly change perspective to a less anxious outlook.
But the main thing is that when we worry, even if what we're worrying about is realistic, we often focus on things that are outside of our control and that we can't do anything about. For example, there is very little any individual can do to change the course of climate change.
So when there's nothing we can do about something, it's not productive to worry about it, because our worry isn't going to change anything. Instead, we just need to accept the reality of the situation, which is that climate change is a major problem and there is very little you and I as individuals can do about it. We should focus on not getting caught up in our worries and try to let them go instead of getting anxious about things we can't change. There are some examples of how we can do this in my recent video on worry: th-cam.com/video/E0_mLF39l6c/w-d-xo.html
@@SelfHelpToons Thank you for your reply.