2
Dec

What is Cognitive Behavioral Therapy (CBT)


Hey everyone! todays topic is something that many of you have
requested, and that is what is CBT therapy? So stay tuned. (Intro Music) so like I said, todays topic is: what is CBT or Cognitive Behavioral
Therapy and how do therapists use it and why do
I talk about it all the time? Now CBT therapy which I’ll keep calling
it from now on because Cognitive Behavior, that’s just
way too much to say. So CBT therapy is a very different type of therapy because it is short term and it is one of the
only therapies that we can actually monitor and kind of statistically
show that people are improving. Most therapies don’t work quite so I don’t even know what the word I want to use, but they’re not quite as direct and not so A plus B equals C, you know. Most therapies are very circular, and
maybe we feel this way, and I don’t know What’s your relationship with your
mother and your father? Right. We might go back into our history where as CBT believes,
the main belief behind CBT, I’m checking my notes to make sure I say it correctly. Is that, it isn’t so much what happens
to us in our life but how we think about what has happened to us. So, in a CBT
world, it wouldn’t just be that, let’s say My dad wasn’t around when I was young and he left and he never came back. It wouldn’t be that that happened. That’s
not what’s actually affecting me. It would be my thoughts about it like, “I’m not
worthy”,” he didn’t care about me”, “he didn’t value our family” or whatever
it might be, right. CBT focuses on those beliefs. And because of
that, some of the main things that we use are things that I actually use a lot with
my clients and what they call it, and I’m checking. These are my- Do you remember my huge flashcard-mayhem-ness? These are my CBT flashcards, so that’s
what my notes are. So, one of the things that I use a lot is
called in the CBT world they call it thought
tracking, and that is almost what I want to call that “eating
disorder voice” or “self-harm Voice” versus “healthy Voice”. And what they do in the thought tracking is
they have you keep record of all those automatic thoughts.
“Automatic thoughts” being: “my dad had left” but it’s not just because my
dad left. My automatic thought is, “I’m not worthy”, “I’m not important”, “he doesn’t value our
family”, all of that that follows. So, for many of us it might be, you
know, “I deserve to be punished” or “I don’t deserve to eat that” or whatever
it might be that feeds into our eating disorder, our self-harm, or anxiety or depression. So in CBT they have you keep track of it. Have you keep this thought tracking record so that we can notice what usually are
“unnoticed” thoughts. Okay. Now there are a ton of
tools when it comes to CBT. I mean, we have three flash cards here on
tools. But I’m just going to give you a couple that I end up using most and that’s why I
thought thought tracking would be the most helpful. Now, another thing that we can do is, obviously, there’s a lot in here. Like
as I’m looking through this just to make sure I don’t miss anything they have automatic thoughts, so those the ones
that happen you know without us being aware and then you keep track of it in the thought tracking. Then they have “underlying assumptions”
which are kind of things I will have people, when we realize that automatic
thought You know, like, “I’m angry”, “I’m not
worth it”, or whatever it might be. We want to find what’s the underlying
assumptions. So, we might ask what we call downward arrow
questioning and I know this is getting really intense but I’m trying to break it down to
very easy to understand portions. So, if my automatic thought is “I’m not worth
it” or “they forgot about me” or whatever
right. Then I’d say “So what does that mean to you?” and then
you would say “That they didn’t consider it and you know,
that my dad left right. So that would mean that he just left and he didn’t
care.” “So what does it mean if he didn’t care?”
“Well then you know that I’m a bad person.”. Right we keep
asking so with then, “what does that mean to you
if that’s true” Because a lot of our automatic thoughts
we actually believe are true. And that’s why CBT can be so powerful. Because a lot of times we’re just not aware
of all these thoughts that we have all day every day. And these thoughts can really stir us up. We
can get really angry. We can get really sad. We can get
really anxious and we get really depressed. But
bringing this to the forefront and recognizing what those automatic
thoughts are and then, doing that downward arrow questioning where we’re like, “Well what does that mean?”, “okay, well if that is true, then what does that mean to
you?” and you can work this down until you can figure out what that core belief is
which could be anything from “I’m worthless” to “I’ll never be good
enough” to “My mom will always favor my brother” Whatever that thought may be, you can see
how once we can recognize what those automatic thoughts
are we can get to that point and that’s what makes it so powerful. And so there are a ton of tools around CBT to help with that. So I’m going to skip
ahead and I’m not going to go through each and every one of the tools that helps with that, but you may notice them
if you’re working with your therapist who is a CBT therapist. Now another portion
along with the automatic thought records and
you know all of that kind of stuff is thought stopping. So, let’s say we’re having all these automatic
thoughts okay. I get up in the morning and I automatically
think “Ugh. I overslept by twenty minutes. I’m so lazy. I’m so stupid. I’m so fat. I’m so dumb. I’m so…”,
whatever right. We might have that running right away. So, in CBT they have us do what they call “thought
stopping”. Now, we’re supposed to actually, and it’s funny but there’s a couple things we can do. Some
people will prefer to actually verbally say “stop!” “Stop it!”. You tell yourself to stop,
right? Some of my client like to visualize they’re
driving really fast towards a stop sign and they can’t go any farther. It’s like a cement wall with a stop sign. Whatever helps you to stop. For me, if it was me If I have all the automatic thoughts
coming up, it would help me to actually verbalize it. Because sometimes what’s going on in
our brain is so noisy that we can’t even, visualizing may not help. The actual verbalization loud, out loud can help. Obviously we don’t want to do that if we’re in the middle of a, you know, fancy dinner or we’re out at a
party but you can get the idea. So, that’s
another thing that we’ll have you do. CBT and DBT also are very closely
linked and you’ll see some of the tools I talked about in my DBT mindfulness video, and I’ll do other videos. And there will be a lot of it in my self-harm workbook, but you’ll see a lot of it kind of joins together. So just keep that in mind.
I’m not going to get into that because that will get really convoluted. So, those are the main components to CBT. We want to bring awareness to the
thoughts that we have every day. Whether they be automatic, whether they are the same message
over and over, we want to figure out what the
underlying core belief is. We do that downward arrow questioning and then we also want to
be able to thought stop. So, when they come in quickly we
want to be able to stop them. Because, if I go back to their original
portion of CBT, the whole reason that we have it is because they believe that our life and
our experience isn’t what happens to us. It’s what we
think about what happens to us. And so that’s really why in a lot of
the things that I will tell you if you ask questions and I’ve done videos about it is talking back to
that negative voice. That’s kind of that thought record and
thought stopping all in one. You can see how can be
really powerful. Most of you if you’re in the UK or if
you’re in many portions of Europe, I know that they utilize CBT first and
they’ll have you do it. You’ll notice that it’s usually short term. It’ll be anywhere from I believe six to
ten sessions, usually eight to ten I want to say is about when you end up stopping. But they can have you do also some role playing and things. You
can get into it so that you can start verbalizing those thoughts and you
can start changing them and turning them into kind of more positive or “healthy Voice”. Right? And I think that’s really it. I’m
trying to double check to make sure that I didn’t miss anything. And i’ve
talked about this before but they also discuss a lot about
catastrophizing or jumping to conclusions like because we have these big negative
thoughts we will make, we’ll catastrophize, that black and white thinking that I talk about a lot it’s something that they also address in
CBT because it’s our thoughts, right? We’re catastrophizing, we’re thinking black and white. And those are some the things, the
“cognitive distortions” they call them, that we’ll try to turn around and to make
healthy thoughts. So hope that makes it kind of clear. You can google CBT and you can look up a lot of information on it, but that is
how I utilize it in my practice and how you will most likely find it utilized
in people that you see. And that is really the
reason that it’s most hopeful is because it’s all about our thoughts, right. And we
have to change our thoughts in order to change our behavior and our belief about
ourselves. So hope you found that useful. Keep checking back. Make sure to like
this video if you want more topics about like basic, I guess,
counseling theory and ways that we give therapy. I’m happy
to do more. So, you can let me know in the comments if there are other therapies you want me to talk about, because I have to study for my exam anyway so I might as well teach it to you too. And don’t forget to
subscribe to my channel because when I put out videos, you’re going to want to know. Have a wonderful day and I will see you
all soon.

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100 Comments

  • Amy Stephenson says:

    This is random but you look so pretty. 🙂

  • Human Evolution says:

    Kati, can I see your CBT?

  • z3eM P̷r̷o̷d̷u̷c̷t̷i̷o̷n̷s̷ says:

    Women love to perform CBT
    COCK &
    BALL
    TORTURE
    From Wikipedia

  • milplayer19 says:

    Your so pretty😍

  • MusicVideoParodies says:

    C B T

  • Nana Gre says:

    Thanks so much for this video. You seem to such a down to earth counselor and I love the way you can break down such complex topics involving therapy. I see in this video says "online couseling" and it takes you to betterhelp. Are you a counselor on there?

  • Nafis Nahiyan says:

    Hello Phoebe Buffay :p

  • Alejandro Hernandez says:

    C-ock
    &
    B-all
    T-orture

  • Galina Grigorova says:

    I'm about to go into CBT next week for anxiety and depression. This video makes me understand it better and look forward to it. Thanks, Kati!

  • Ankita Chakraborty says:

    ♥️♥️♥️

  • Fiona Ryan says:

    Hey thank you for making this video, looks like I've found a great channel for information 🙂 I enjoyed it, easy to listen to and informative. Do you have any video's on Person Centered Therapy? I am hoping to start level 3 in September, so I am at the beginning of hopefully becoming a counsellor, lots to study 🙂 thanks again

  • Aparajita Chakraborty says:

    Keep asking "what that means to you" to everything to my anxious self will not be a good idea.

  • Wils Dale says:

    I was taught cbt, I did all you spoke of, from saying out lound to myself, "stop i will no allow that thought in my head" and replaced it with a positive thought, learning what the root core and beliefs system was, I felt and was abandoned every day when my mom went off to work (latch key child), I felt abandoned. And I was able to to use it so much that I changed my neural pathways (negative and old tapes of negativity) to positive ones. Also coupled with dbt to sit and just let some feelings just be what they are and then (for me) I was able to process them at a later time. I'v e been stable for about 10 years now, CBT changed my life and I'll be forever grateful to those that helped me incorporate it into my life. What a great video Kati, thank you so much.

  • VirtualPopcorn says:

    i wonder what a theory would look with incorporated disruption and the utilization role of delay with consideration impracticality in counseling by reliance on a record and short period of time to operate

  • Keifus Mathews says:

    Any books you recommend Kati? Courses etc?

  • Keifus Mathews says:

    Any books you recommend Kati? Courses etc?

  • Dilemma Whatson says:

    This Brie Larson lookalike sure does blink a lot

  • Serenity Raven says:

    Great video 🙂 Is Love to learn more, do you know where one can?

  • Gustavostopher says:

    Cognitive Behavioral Therapy therapy?

  • Anthony Smith says:

    Wow, my counselor has almost the same personality as her. Just great to be around!

  • skully says:

    So it's your thoughts about the thing that happened to you that are affecting you rather than the thing that gave you the thoughts in the first place? What kind of backwards mentality is that? It's literally both things that are affecting you. Things should be done about the thing that affected you as well as your thoughts about it.

    No wonder this shite never worked for me, it's practically flawed.

  • Techis God says:

    I'm an adult with ASD. My medical Insurance does not cover Cognitive Behavioral Therapy Therapists. I calculated if I take all the therapy sessions they offer, it would cost me $6000. I cant afford that. I need the therapy badly. I keep losing Electromechanical Engineering Technologist jobs. I have very bad communication skills with others.

    Does anyone here know if there is FREE Cognitive Behavioural Therapy videos for adults with ASD ? I'm desperate.

  • Mike Shoults says:

    No one like CBT because it means you have to work.
    People want pills, magic or someone else to just fix them, no work required.
    Mainstream psychology teaches that there is a magic pill with no work required to fix all your ment health problems. Or there is a magic therapist who if you talk to them will magically make all your mental health problems go away.
    No one teaches individual responsibility and empowerment. Nope, gotta rely on people and pills to fix the problems anyone or anything but yourself.

  • Human Evolution says:

    CBT? More like CBD's, am I right bois?

  • TheSereiaM says:

    👍

  • Alex Hurst says:

    CBT therapy? cognitive behavioral therapy therapy?

  • Peter Jordanson says:

    Basically many things that happened to us, sometimes is not our fault

  • SaL Razo says:

    Yeap! Correct, We All in this world have ANTS (Automatic Negative ThoughtS) in our heads that decide what We Perceive/Judge Life and others…

  • Vladyslav Kurbatskyy says:

    🕊

  • Gøners_Shadøw says:

    I've been referred for online CBT for depression by my GP. Would this have the same outcome as face-to-face CBT?

  • modmomdiaries says:

    I'm grateful for this video today. I am having a really hard time with my anxiety/PTSD and also having a really hard time finding a therapist that A takes my insurance, B is accepting new patients, and C I actually like and helps me. Now I have some tools I can use while I keep looking.

  • Shinra Holdings says:

    Cognitive Behavioral Therapy Therapy

  • Tracey Lewis says:

    Thanks Kati!! I LOVE your videos, your so animated and always seem to break down counseling theories and skills in the most simplistic way. After listening to your videos always makes me feel more confident about my craft. For my first practicum, I was told that CBT did not involved asking questions and was taught to no rely heavily on questioning, but it is a "thinking" kind of theory, so how could one not ask questions? The thought stopping, I have never been a fan of…I like that you mentioned verbalizing it….shouting "stop" in the middle of a session, would be poor taste in opinion. Thanks for breaking this down again-:)

  • All Star :D says:

    S E C T I O N 2

  • Noha Hassan says:

    Thank you sooo much for this very nice presenting information hope to see new videos from you 💛💚💙

  • Taylor Barnett says:

    But if you are upset that your father left CBT ends up taking all the responsibility off of HIM who actually DID the thing and puts it on the victim. And I personally hate that

  • Kiani Francis says:

    Is this woman Dutch?

  • ranger9267 says:

    It's Just CBT, or CB therapy, not CBT therapy.

  • Luis Ferriter says:

    What does it mean when you believe you have all ready died because it is what I believe

  • LittleLulubee says:

    I’m already aware of my thoughts and beliefs. And I already say stop out loud. It doesn’t help, because as soon as the thought stops, it comes right back, or more unwanted thoughts come. So this type of therapy sounds useless for me.

  • Elisha C says:

    Thank you! I just found your channel. I am studying to get my Master of Social Work and want to continue to get my clinical to become a therapist. Your videos are simple, easy, and help to understand some of the hard to understand Textbook definitions. : )

  • CheesecakeLasagna says:

    My anxiety and "hopelessness" is too fucked up that even though my parents and friends had subtly (and sometimes blatantly) suggested they want to help me, I shut them off. Like "oh cool cool" is my default response. I'm definitely the problem.

  • Aidid Rashed Efat says:

    Make videos about Behaviour Therapy and Cognitive Therapy seperately

  • Gabrielle says:

    I wonder, is there a sort of part two for this video? As in, after we do our thought journals and our thought stopping, and we create our arrows for our thoughts and we do all of this portion of CBT, what is the next step? How do we turn those thoughts around? How do we stop the black and white thinking or catastrophic thinking? I saw the video explaining black and white thinking and I thought it was great. But what can we do (actionable steps) to turn around our catastrophic thoughts?

  • PA InTaylor says:

    Very helpful, you communicate so well in a casual way. Thanks for sharing and helping us!

  • Zutraxi says:

    Ahhh pleonasms all I hear is cognitive behavioural therapy therapy.
    Just CBT then :b

  • epic says:

    C O C K A N D B A L L T O U T U R E

  • Dustin Clark says:

    Your logic. That is the term or word you were missing. I appreciate you!

  • Judgment _wraith says:

    Section 3: P A R A C H U T E

  • NiBBa Lightning says:

    I think i went to the wrong cbt

  • Frogboy says:

    clock and ball turtle

  • Damo Revo says:

    CBT Therapy ( Cognitive Behavior Therapy Therapy )

  • Rachael Manto says:

    I like your videos like this that explain types of therapy. I find them useful when explaining types of therapy (and that not all therapists are the same!) to loved ones who may have questions about my own mental health journey or be considering getting help themselves.

  • Sako Daghdevirenian says:

    The way of you explaining things made it hard for me to continue watching the video, you need to be smoother about it.

  • Straight Yours says:

    CBT positivity is the way to heal what needs healed, store up positivity, and also talk out a lot of hurts! It’s not just going to ANY therapist, it’s finding the right RIGHT THERAPIST. It’s ok finding the most powerful positive therapists, that is what you want “the magic genies of therapy” it’s cool. Would you rather hear kinda what you want to hear or what You dreadfully don’t wanna listen to. It is better to listen to “perfect reinforcements” than a negative person, period!

  • Patrick Dallaire says:

    I have struggled with depression and ARFID for a long time. I've seen a few therapists, did some reading and am taking meds. I'm on a waiting list (things just weren't improving with my therapist) so self-educating a bit in the meantime.

    I have a hard time wrapping my head around cognitive distortions. I think it's confusing because 1) there are so many 2) the same negative thought may qualify for more than one distortion. Maybe I'm being little to pigeonholy here but is there a shorthand list or perhaps broad categories of cognitive distortions (or schemas) that CBT therapists definitely agree on?

    EDIT: Ok I think what I'm looking for is Schema Therapy which I had completely forgotten about. https://youtu.be/C-yRFobDru8

  • PenGussi says:

    hardcore bdsm

  • Muhammad Ameen says:

    I like you.

  • Pink Omega says:

    Cognitive Behavioural Therapy Therapy

  • Psychological wellness's channel says:

    Wowwwwwww Really Awesome video👍

  • Jonathas Silva says:

    I loved it! Especially for being a psychologist!

  • William Joyner says:

    CBT therapy is CBTT.

  • sumwhatparanoid says:

    Hi, I'm seeking free CBT resources online, such as a workbook to go through, would anyone be able to direct me to some helpful materials? Thanks in advance!

  • Ginger Tails says:

    Doing a research paper and went right back to this video

  • Elizabeth Rice says:

    Cbt dbt cbd dpt
    Therapy alphabet soup

  • TH C says:

    Damn this video was 6 years ago

  • Clysen says:

    Can you use CBT to change your working habits? Can you become hard working by changing your thoughts? For example: My thought would be "I'll never learn all of this things" and changing it to "I will slowly do it, it just takes some time" would make me learn harder.

  • DM Otaku says:

    Thank you for this video.

  • Ethan D. says:

    Thank you for teaching this Kati

  • Swagata Biswas says:

    Hi, I always have obsession thoughts that left something.. Going on my mind randomly

  • Swagata Biswas says:

    My therapy tell me take me a pic where I have doubts??

  • OhSheela says:

    Hi, how can I purchase your flash cards set?

  • OhSheela says:

    Hi, how can I purchase your flash cards set?

  • Billy Mays says:

    I dont think CBT is very therapeutic…

  • Shyho Gaming says:

    lol

  • Ace Davis says:

    Do you sale a copy of your flash cards?

  • Rajeev C says:

    Even though all mental health professionals know well about CBT, it seems to me that many mental patients are not having access to CBT treatment….According to me, CBT or talk therapy is one of the best ways to diagnose the problem…..The core of the problem must be zeroed in before starting the treatment…..

  • Rajeev C says:

    In the modern internet era, we must start exclusive websites to offer CBT or some kind of interactive sessions with leading mental health professionals……A lot of mental disorders are not properly diagnosed and patients do not reveal themselves to psychiatrists…..

  • Joseph Lolema says:

    She had me in the first half not gonna lie

  • Svinja says:

    uh huh yep CBT gonna solve all my problems ( ͡° ͜ʖ ͡°)

  • Sherine Bowen says:

    Hoping to share my story to help others like me. @ @ @ @
    @QEi8

  • Makumbi mary Tv says:

    I have tactile hallucination I need CBT but I can't afford the money I have to keep on watching videos about it

  • Guanglai Kangyi Age 15 says:

    I havent read the comments yet and i cant expect anything good from them

  • Leona Andreea says:

    Kati, i need a bit of help here. I started my CBT therapy for the first time and had already about six sessions. She told me that people don't have fixing points, yet she said that the guy I was talking about seems very manipulative. Isn't that a fixing point? Of course the guy in the question could change, but the patterns is demonstrating that the person can be manipulative. She said I'm trying to find a fixing point to a friend of mine who I find selfish, but can't tell if it's just my perception or the way she actually is with me, giving the fact that I'm also a co dependent. I explained how one time I haven't slept in three days and I still managed to find two hours to meet with my friend, although my eyes were hurting really bad and didn't feel like staying at all (yes that would've happened many times because i was suffering of sleep deprivation and was depressed while she was happily on a holiday) and when I told my friend I need to go home because I haven't sleep in three days she bluntly said: and so what?
    My therapist said I should consider if people are maybe hungry or having a bad day themselves. I just felt frustrated in an example where my friend was selfish while I felt I should've been the one selfish even though I still saw her when I didn't feel like it and yet I have to be the one who thinks about others needs and if they were hungry? How should I be okay with what my therapist said and with the idea that I am codepenet and need to be more selfish as my therapist implied many times, but yet when I want to be and need to be, I have to think about others?

  • Dr. Amorelle-Shemaiah says:

    good stuff… 🙂

  • Swagata Biswas says:

    I want cbt therapy

  • The Daves I Know says:

    To anyone who understands software:

    CBT is just debugging your broken brain code in real time.

  • Happy Valentine says:

    ads before this video are imposing and offend intelligence

  • Kerrigan says:

    I like to verbalize thoughts. Well I guess I like to verbalize my responses to some of my thoughts; or even my feelings. If, for example, I think 'I'm stupid' I'll say out loud 'No I'm not'. Because I feel that if I put a response into verbal audible words that makes it real. It puts it into reality so therefore that must make it true .

  • Marko Rossie says:

    I have a bad feeling of being responsible to blow up the next generations, so they all need therapy.

  • GitfiddleMike says:

    NLP was doing this in the 70's.

  • Omar Javaid says:

    i tried but did not find effective

  • TRISTAN HELM says:

    This is really good stuff!! Thank you Kati! i will use this with my clients

  • RawLu says:

    CBT does not work. Sooner or later you loose control & your right back at square one. At least for my severe anxiety I've suffered from for fifty years of life…

  • Alvino Melgoza says:

    Thanks for your time.

  • Moth Wan says:

    B A L L. S T R E T C H E R.

  • suteners2111 says:

    she looks like girl from mad tv 😀

  • Cosmic Fool says:

    B A L L S T R E T C H E R

  • Victoria xo says:

    CBT never worked for me.. maybe I wasn’t open to it, but I felt like it wasn’t doing anything 🤷🏽‍♀️

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