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Posts tagged as #cbt on Instagram

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Lets talk #cbt (cognitive behavioral therapy). This is a type of therapy that has become extremely popularized and proven to be effective. ⁣ ⁣⁣ Cognitive behavioral therapy is based on the notion that we have thoughts that create feelings, feelings create behavior, and our behaviors reinforce our thoughts. ⁣⁣ ⁣⁣ #example - Imagine I see my friend walking down the street and she doesn't say "hi" to me. If I have the thought that she ignored me on purpose, I'm going to feel sad and angry and not reach out to her as much which may end our friendship. Thus, negative thought -> negative feelings -> negative behaviors -> reinforce negative thought.⁣⁣ ⁣⁣ Now, imagine instead of thinking she is ignoring me, I think instead that she probably didn't see me. BOOMBOW 👏🏾Everything changes. No negative thoughts, no negative feelings, no negative behaviors reinforcing the negative thoughts. ⁣⁣ ⁣⁣ CBT is ALL about examining our thoughts and seeing if there is a different way of looking at things. (This is one of my biggest roles as a #therapist : to offer a new perspective.)⁣⁣ ⁣⁣ ⁣ ⁣⁣ 😊Everything I post is for education purposes only and not a replacement for mental health services. #ashcares #therapywithash⁣ ⁣ ✨Do me a favor? Tag someone below you think may benefit from this space.⁣⁣ ⁣⁣ ✨Tag your other favorite wellness accounts 👇🏾⁣ ⁣ ⁣ #inclasswithashley (Be sure to follow the hashtag so you don’t miss class) 📝⁣
I'm so proud of those of yall  out there fighting your demons & overcoming your abusive, toxic & dysfunctional histories so you & your own children can  forge new paths for generations to come! Keep fighting the good fight, homies!  #youngvibescounseling  #newlineage #bebetter #breakthecycle #bethechange #generationaltraumahealing #ptsd #complextrauma #traumainformed #instatherapy #eeerrrday #youarenotyourfamily #healing #overcome #cbt #dbt #mindfulness #inbend #backyardbend
Our thoughts influence how we feel and behave towards a situation. This is the basic concept behind cognitive behavioral therapy. For example, what is the difference between a person who remains hopeful despite failing and a person who immediately gives up after failing? The answer lies in the person’s thinking patterns. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cognitive distortions are irrational, inflated thoughts that negatively distort our perception of reality. They play a significant role in perpetuating our psychopathological states (i.e. depression/anxiety). These maladaptive thought patterns are usually automatic and can be difficult to identify if we aren’t aware of them. In this post I share with you examples of cognitive distortions and how they can be restructured into a more rational thought. In my next few posts, I will go into more detail about the types of cognitive distortions and how to work on restructuring them.  #cognitivebehavioraltherapy #cbt #cognitivedistortions
Cognitive Behavioral Therapy is recognized as one of the most research-supported treatment for psychological issues and disorders. It is based on the simple idea that by changing the way we think and act in the present moment, we can change the way we feel. This therapy model proposes that most psychological problems/disorders are a result of dysfunctional thinking and are maintained by self-sabotaging behavior influenced by maladaptive beliefs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cognitive restructuring is a CBT exercise that helps us identify and challenge unhelpful thinking patterns (swipe left to learn more) and helps us devise alternative ways of reacting to distressful situations. In this post, I created a tool that can be used when we struggle with negative thoughts. By answering these questions when we face distressful situations, we can learn more about what triggers certain unhelpful thoughts so we can address and reverse them more easily. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Years of thinking a certain way creates faulty connections in our brain. Our brains are predisposed to making connections between our thoughts, experiences, behavior, and consequences - whether a true connection exists or not. This can result in a biased perspective which is hard to recognize until we do the work ourselves to reverse this way of thinking. This is why it is very important that we keep challenging our thoughts repeatedly until this way of self-regulating and self-reflection becomes automatic to us. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are suffering from feelings of depression, anxiety, or
My longtime favorite metaphor for this = I am the sky. The stuff that’s coming across the sky is 🌤always ⛈changing. 🌪☀️Sometimes a storm brews for hours, sometimes it’s cloudless and sunny. No matter what though, whatever’s in the sky right now WILL change eventually. There’s nothing to DO about the weather but to accept it fully even if it sucks, and allow it to change with each passing moment.⠀ ⠀ ➡️What helps YOU to allow your feelings to come and go? Share your fave metaphor or coping skill!⠀ ⠀ image credit: @riskhappy
⬆️Here’s some great inspiration for some of the wonderful things you can learn in therapy! ⬆️ Signs of emotional maturity summed up by the wise @millennial.therapist ⠀ ⠀ Which one are you working on?!
You will not “outgrow” childhood trauma and it will not “get better on its own”. Learn how #emdr can help you #heal and  #beyourownhero ❤️#motivationmonday #traumatherapy #peace #acceptance #emdrtherapist #vitalitycounselingrgv #vitalitycounseling #brownsvilletx #copingskills #betterme #roadtorecovery #mindfulness #cbt #cognitivebehavioraltherapy #tinybuddha
Cognitive distortions (or errors in thinking) are irrational, inflated thoughts that negatively distort our perception of reality. They play a significant role in perpetuating our psychopathological states (i.e. depression/anxiety). These maladaptive thought patterns are usually automatic and can be difficult to identify if we aren’t aware of them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In this post I share with you some of the commonly experienced cognitive distortions (part 2 of 2). Most of us have fallen for these at one point in time or another. To avoid negative feelings caused by these thinking errors, it is important that we learn to identify and modify/correct these faulty patterns of thinking. .  These terms were conceptualized by Dr. David Burns. Much of his work is based on Dr. Aaron Beck’s research who was the first to reveal the potential impacts of distorted thinking.  #cognitivedistortions #cbt
The discomfort that comes with giving up a lifetime of worry and fear is real. At some point the choice must be made to embrace the new, succumb to a temporary state of vulnerability, and lead an emotionally neutral to pleasant existence, or go back to what you’ve been told you are. Life is what your mind makes it out to be, so choose your interpretations wisely and begin questioning the reality you’re currently living in. #morethananxiety . . #panicattacks #cbt #psychology #anxietyhelp #anxietyrecovery #emotions #emotion #anxiety #anxietyrecovery #quotesonanxiety #mentalhealth #mentalhealthrecovery #selflove #healingquotes #gratitude #present #anxietyrelief #anxietyattack #panicdisorder #depressionhelp #healthanxiety #agoraphobia #fridayquotes #inspirationalquotes
This post shows an example of how thinking errors ultimately change the way we feel and act upon a situation. We may be susceptible to getting caught in the negative thinking pattern (left) if we are experiencing anxiety or low self-esteem. This is why it is important to recognize when our thoughts are distorted and question them until this way of self-regulating becomes automatic for us.  #cbt #cognitivebehavioraltherapy
Friendly reminder from @beauty_redefined that the way you look is the least important and least interesting thing about you! The larger social messaging will tell you otherwise. We can’t change the aesthetically focused culture overnight but can start with how we speak to ourselves and the people around us! ⠀
Mind reading is a cognitive distortion where we assume what the other person is thinking or feeling without any evidence or proof. We jump to conclusions about other people’s behavior or thoughts based on small, insignificant cues (such as lack of eye contact/ a frown/ a raised eyebrow). Usually, this comes from the expectations we have from those people that are not being met and how that resultantly makes us feel. If we don’t learn to readjust such thoughts, this can become problematic for our mental health and interpersonal relationships. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ To challenge the Mind Reading distortion, start with identifying your prediction (be honest!)- “I am feeling anxious because she is not as responsive as she usually is. I think she is offended by something I did”. This thought may be true, but more often than not, it is distorted. The next step is to challenge this thought. Ask yourself: “What evidence do I have that this thought is true?” and “What evidence do I have that this thought is not true?”. Rationally observing your thought and testing its veracity will allow you to overcome some of those negative feelings that you may experience from this erroneous thought, resulting in a more positive interaction. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cognitive distortions (or errors in thinking) are irrational, inflated thoughts that negatively distort our perception of reality. They play a significant role in perpetuating our psychopathological states (i.e. depression/anxiety). These maladaptive thought patterns are usually automatic and can be difficult to identify if we aren’t aware of them.  #cognitivebehavioraltherapy #cbt
Tag someone who needs to hear this - -I always tell my clients never to use the term 'my anxiety' anxiety doesn't own you, you are much bigger than it! Instead use the term 'I am a wonderful person who is dealing with a flare up of anxiety' - -Anxiety is always temporary and will pass - -🎨@journey_to_wellness_ 🖋@dlcanxietysupport
“Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed, you will continue to act as you have always acted. If you continue to act as you have always acted, you will continue to get what you have always gotten. If you want different results in your life or your work, change your mind.” - unknown #riskhappy
No relationship is perfect because there’s NO SUCH THING as perfect! If you’re going to be with someone, find someone who doesn’t want perfect either. ⠀ ⠀ And single or not, be wary of anyone who makes you feel judged for your weirdness. ⠀ ⠀ Now for some fun… where my weirdos at?  I have lots of stuff that makes me weird. Here’s one: I like to eat plain garlic, like just straight cloves… mmm and same with onion. I could eat an onion like an apple. Yes my breath smells delightful 😋 ⠀ ⠀ Is that weird enough? Tell me something weird about you! ⠀ ⠀ 📸@projecthappiness_org
A lot of CBT is unpleasant, it's about confronting what makes you feel like crap... But there's pleasant exercises too 😀😀😀 I've been taught two versions of this, both have the same purpose though. One is the version in the comic, the other one you put your thoughts on train wagons driving past you. The idea is to aknowledge the thoughts and then let them naturally float away. No matter what that thought is, you don't pick up that leaf or stop that train to dwell on it (neither do you force it away), you just let your brain naturally replace it with new thoughts. Good thing I have plenty of cats in my head to put on those leaves and wagons 😂😂 It's useful in many situations. I've used it several times today. I've had moderate anxiety for most of the day and during anxiety you have A LOT of thoughts. "I feel like crap", "I hope they won't notice", "I hope I don't throw up", "I think I'm going insane" and so on. I just aknowledge those thoughts, "yeah I feel like crap" and then move on with what I'm doing. I can manage some of the anxiety, like controlling my breathing and not doing avoiding behaviors (preventing it from getting worse in the moment and future attacks), but for the most part I have no control. I'm going to feel like crap wether I like it or not. I can't control the nasuea, heart palpitations, breathing difficulties, stomach issues, dizziness or shaking. It won't help if I also sit and constantly think about how crappy I feel 😂  It's actually a relief to just let anxiety do its thing, just aknowledging what's going on without holding on to feelings and desperately trying to change them! 😊
Perfect way to start a Monday I expect plenty of saves and shares on this one guys it's a good one! — -When we think the mind listens and the body reacts feed yourself positivity, change the language you are using when standing up to anxiety! You are strong you are amazing! - -🎨@miss_mental0 - -#selftalk #selfdevelopment #selfdoubt #innervoice #innercritic #innerchild #cbt #cognitivebehavioraltherapy #psychology #mentalhealthadvocate #mentalhealthjourney #dlcanxiety @dlcanxietysupport
Did you know there’s a difference between rational fear and anxiety (irrational fears)? Fear and anxiety are both meant to protect us, but there are times when anxiety takes over and we may not know why... And then we become fearful of our anxiety am I right?  If you or anyone you know is struggling with anxiety, just know that there is help out there and you WILL be ok...I know it may not feel like that in the moment, but there are amazing counselors who specialize in anxiety disorders ready to help!  I specialize in Cognitive Behavioral Therapy and it has been the most healing for my own anxiety and my clients, but there are many modalities out there... Be your own advocate and know that you’re not alone...❤️❤️❤️ Art by @courageously.u . #theanxietyhealer #overcominganxiety #emotionalhealth #emotionalhealing #mentalhealthhelp #mentalhealthtips #anxietytips #depressionhelp #fearnot #overcomefear #anxiousfornothing  #cbttherapy #cbt #cognitivebehavioraltherapy #mentalhealththerapist
🔅Bilişsel davranışçı terapiye göre ruhsal rahatsızlıkların altında bireyin olumsuz ve işlev bozucu inanç, düşünce, yorumları yatar. Bu düşüncelerin gerçeğe uygun, rasyonel hale getirilmesi ile ruhsal rahatsızlıklar tedavi edilebilir. Yani kişinin olaylara karşı verdiği tepkinin nedeni, olayın kendisi değil olayı yorumlama biçimidir. 🔅Kişi yaşadığı olaya öznel bir anlam atfeder ve yorumlar. Bu yorum esnasında kişi felaketleştirme, olumluyu yok sayma, aşırı genelleme gibi bilişsel çarpıtmalar kullanır. Sonrasında bu yorumlamaya göre duygu ve davranışları meydana getirir. 🔅Bilişsel terapideki amaç kişinin olay karşısında, zihninde oluşan otomatik düşünceleri saptayıp, düşüncedeki bilişsel hataları değiştirmektir. Böylece kişinin duygu ve davranışlarında değişiklik meydana gelebilir. #bilişseldavranışçıterapi #bdt #cbt #fethiyepsikolog #fethiyeklinikpsikolog #uzmanpsikolog #fethiyeuzmanpsikolog #klinikpsikolog #psikologsefikatekelisuner #psikoloji #psikolog
Tag someone who needs to hear this - Whoever told you the journey to recovery was easy was lieing. It takes strength courage and determination! But we can All get there each and everyone of you I believe you will get to where you want to be! Believe in the process and understand there will be set backs, there will be days when all you want to do is curl up but know this is Perfectly fine! The next day is your blank canvas! Each morning we wake up with a little reset button ready to take on the world and no matter where you are on your journey to recovery you will get there 💖💖 - -🎨@peopleiveloved - -#journaling #journeytorecovery #recovery #strengthquotes #motivação #motivation #lifecoach #motivator #psychology #cognitivebehavioraltherapy #cbt #mindfulness @dlcanxietysupport
Today on The People’s Scientist podcast, we have the honor of interviewing the expert on resilience himself, Dr. Dennis Charney. Dr. Charney has been studying the science of resilience, or our ability to bounce back after life’s challenges, for decades. He is the co-author of the book “Resilience: The Science of Mastering Life’s Greatest Challenges”. He is a leading Physician, Scientist, and the Dean of the Icahn School of Medicine at Mount Sinai. On today’s episode we discuss the role of our genetics, different brain regions, and our every day decisions on our ability to be resilient. Tune in via all podcast platforms including via the link in my bio.
Tag someone who needs to hear this - -I always tell my clients never to use the term 'my anxiety' anxiety doesn't own you, you are much bigger than it! Instead use the term 'I am a wonderful person who is dealing with a flare up of anxiety' - -Anxiety is always temporary and will pass - -🎨@journey_to_wellness_ - -#cognitivebehavioraltherapy #meditation #mindfullness #mindful #yoga #deepbreath #cbt #psychology #supportingothers #journeytorecovery #dlcanxiety @dlcanxietysupport
There is always two ways to look at the same situation choose the positive more optimistic way, the more you feed your mind positivity the more your anxiety will decrease. - -🎨@scribblesbynicole - -#selflove #positiveenergy #positivityquotes #differentperspective #ansiedadegeneralizada #saludmental #lifecoaching #cognitivebehavioraltherapy #cbt #psychology @dlcanxietysupport
مائیم که بی‌هیچ سرانجام خوشیم . . . . . . . . . #cb1300 #cb1100 #cb1000r #cb150r_minimalis_jarijari #cbt #cbr600rr #cbr #cbr500r #cbr1000rr #cbr1000rrfireblade #biking #b_king #b_king_1340 #sangin
A FRIENDLY REMINDER KEEPS YOU FOCUSED ON WHAT HELPS 😊 . 🎨@relatabledoodles ✒@anxiety_wellbeing . Your natural human response flight freeze /anxiety, Is in for a reason, one of those reasons is your day being full of everything except what your body needs. . Including  What it needs to function well What it doesn't need in terms of stress. . So when you notice yiure feeling anxious, try not to beat yourself up, be kind and refocus on what may help & how you can achieve that. . #anxiety #anxietycoach #positive #wellness #recovery #help #cbt #support #panic #gad #yoga #meditation #outside #wellbeing #copingskills #thrive #wellbeing
this tweet is so right and something I struggle with. We naturally avoid situations that bring upon discomfort. We do not want to experience those feelings. However, the more we avoid, the more anxious we feel. We will start to continue to avoid situations. Think of this way: you are teaching yourself that a situation is dangerous and that you cannot handle it. Anxiety can feel so painfully real but it is a false alarm. The more we push away the anxiety, the more anxious we will feel. HOWEVER, we have the power to change this. If we lean into the anxiety and say bring it on, we slowly conquer the anxiety and learn that “oh hey I actually can handle this!” Let’s take an example:  Sarah avoids going out and hanging with friends. Sarah feels relief at first and the anxious feelings go away. However, the next time, her friends ask her if she wants to hang out. Sarah says no as it relieves her anxiety. Sarah enters treatment where she learns cognitive behavioral therapy. One day, Sarah’s friends ask her if she wants to go to the mall. Sarah says yes even though she is painfully anxious. However, Sarah says to herself “friendships are something that I value and even though I’m anxious, I can tolerate feelings of discomfort. Although I’m terrified, I can do” . The difference: Sarah brings anxiety along with her, but changes her response to it. She doesn’t fight it, it is just there. With therapy, Sarah learns effective coping skills that aid her and reduce avoidance behaviors.  For those who struggle with avoidance, I know that it is SO DIFFICULT to overcome, but keep at it. Slowly work your way up. You got this!  #anxiety #avoidance #yougotthis #cbt
Therapists often ask what’s called the “miracle question” early on. Something along the lines of, “if you didn’t have anxiety (or insert other distressing symptom here), what would be different for you?” ⠀ ⠀ It’s a quick way to get at someone’s goals.  Usually, the answer is something like, “I’d have the job I want,” or “I would be in a satisfying relationship” or simply “Everything would be easier.”⠀ ⠀ But there’s no way to completely and permanently eliminate all experiences of anxiety or stress or any other unpleasant emotion. So rather than seeing ourselves as doomed, we can use this reframe.⠀ ⠀ ✅We can learn skills and strategies for coping with worried thoughts, physiological responses, and coming down from fight-or-flight.⠀ ⠀ ✅We can identify what matters most to us in life, and commit to those priorities regardless of how we feel inside.⠀ ⠀ If we waited for our feelings to get on board before taking action, we’d never get anywhere in life.🤷🏽‍♀️⠀ ⠀ If you’re intrigued by this approach, sign up for my mailing list (link in profile) and I’ll send you ~very occasional~ tips and tools on applying acceptance strategies in your everyday life! 💞
GOALS | checking my battery to | Have more meaningful connections with myself & others | Awareness of self so that I can keep learning, have healthy boundaries & grow | Be part of a change in this world, kindness, humans above money. 👇 the value of framing your goals in a postive way. 👇 Is priceless. . 🎨@blessingmanifesting ✒@anxiety_wellbeing . Life-changing technique I learned 20 + years ago. . FRAMING YOUR GOALS . If your goal is checking your battery to check how you are feeling so you can label yourself as, anxious or not anxious, then that's what you'll get for your day. . 'Am i anxious?' 'I might be' 'Feel ok now but could feel anxious at anytime' 'Now I'm focused on how I feel' 'I'm starting to worry' 'I feel anxious' 'I knew It' . If I focus on being anxious or not, I'll get anxious. 100% Ny goal has become framed in a negative way. 'I don't want to be anxious' . This becomes an anxiety circle and you are living a life labelling yourself anxious of not anxious, you've boxed yourself in to this way of life. Is that what you want for a goal? . THE power of reframing this in a postive way👇 . 'I'm checking my battery because I have these goals for connection, learning, growth, kindness etc. I'm human I have needs, I'm going to regularly check In with myself to see if I am in need, to check I haven't forgotten my needs today so that I make sure I am able and well. X' . Not focused on anxiety, focused on my well being & my long term purpose goals. . 'Ok I'm a bit tired today' 'I need water & maybe an early night' 'Ill make myself a meal tonight and get to bed early' 'I may have not been focused on my needs but I'm on this now' 'Some self care & I'll be ready for the next wonderful day I have to experience'. 'What will this present moment bring me?' 'What is my lesson to learn?' . Reframe goals Change focus Still excersing self care Not blaming self Helping the cause of symptoms Allowing recovery Not overwhelmed Looking forward with intreage .
I’ve been replacing my subconscious habits with conscious ones that serve me better. Goodnight guys! . . . #soberinktober #soberoctober #newme #sobercurious #soberwarrior #emdr #cbt