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CBT: Cognitive Behavioral Therapy (Human Mind Owner's Manual)
Let's Get Started!
Why CBT? (6:25)
Identifying Problem Areas (2:37)
Identifying Problem Areas Assessment
CBT and the Growth Mindset
Stop Feeling Out of Control (8:46)
Locus of Control Exercise
Growth Mindset is the Key to CBT (7:36)
Mindset Assessment
You Can Change Your Brain, Your Mindset (6:51)
Understanding Cognition (How Thinking Works)
Thoughts Create Emotions and Behaviors (12:21)
Cognitive Distortions, Part 1 (8:27)
Cognitive Distortions, Part 2 (6:27)
Cognitive Distortions Handout
Stop Illogical or Irrational Thinking (Socratic Questions) (5:47)
Socratic Questioning Exercise
CBT Core Process: Journaling
Why Journaling is the Core of CBT (3:22)
ABCD Journaling Process (The Thought Record) (7:58)
ABCD Journaling Exercise
Developing Awareness of Thoughts, Emotions, and Behaviors
Cultivating Mindfulness and Awareness (7:35)
Developing Awareness of Your Thoughts and Self-Talk (5:07)
Developing Awareness of Self-Talk, Part 2 (10:12)
Self Talk Part Exercise
Developing Awareness of Emotions (17:00)
Awareness of Emotions Exercise
Situational vs Psychological Fear (8:05)
Recognizing Triggers (5:21)
Recognizing Triggers Exercise
Identifying Core Beliefs (6:43)
Identifying Underlying Beliefs Exercise
Acceptance (3:19)
CBT Techniques: Cognitive
Mindfulness Meditation (3:49)
Mindfulness Meditation Exercise
Half-Smile Technique (2:19)
Square Breathing (1:35)
Guided Progressive Relaxation (14:59)
Visualization (the Science) (5:31)
Vizualization Activity (3:52)
Reframing Negative Situations (7:01)
Reframing Negative Experiences Exercise
Positive Thinking and Affirmations (5:03)
Affirmations Exercise
Uncovering the Lies (5:12)
Uncovering the Lies Activity
Changing Beliefs (the Table Leg Method) (7:00)
Changing Beliefs Exercise
CBT Techniques: Behavioral
Behavioral Experimentation (7:11)
Behavioral Experimentation Exercise
Overcoming Indecision Part 1, Autopilot and Being Stuck (6:55)
Overcoming Indecision Exercise
Overcoming Indecision Part 2, Irrevocable Choices (6:25)
Overcoming Inaction (8:48)
Overcoming Inaction Exercise
Scheduling Activities (4:50)
Scheduling Activities Exercise
Exposure Techniques (5:13)
Exposure Techniques Exercise
Exposure Ladder (7:59)
Exposure Ladder Exercise
Additional CBT Activities
Fact or Opinion (2:06)
Fact or Opinion Exercise
Alternative Action Formula (2:43)
Alternative Action Formula Exercise
Putting Thoughts on Trial (2:08)
Putting Thoughts on Trial Exercise
Functional Analysis (2:14)
Functional Analysis Exercise
Modifying Rules and Assumptions (2:59)
Modifying Rules and Assumptions Exercise
De-Catastrophizing (3:05)
Decatastrophizing Exercise
Fear Setting (11:20)
Fear Setting Activity Exercise
Wrapping Up!
Congratulations and What's Next (2:44)
ABCD Journaling Process (The Thought Record)
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