Cognitive Behavioral Therapy (CBT) Explained | Techniques & Exercises for ADHD, Anxiety, & more

0:00 if you find yourself falling into negative thought patterns then you need to know about cognitive behavioral therapy also known as CBT cognitive behavioral therapy revolves around the idea that our thoughts feelings and behaviors are interconnected and that changing our thoughts and behaviors can lead to changes in how we feel here are the four steps to cognitive behavioral therapy number one is to identify negative thoughts in this step you'll learn how to be become aware of your negative thoughts in automatic reactions to situations this involves paying attention to the thoughts that accompany your feelings of distress such as anxiety sadness or anger your therapist May encourage you to keep a thought diary or journal to track your thoughts

0:47 and emotions in specific situations by identifying these negative thoughts you can begin to understand the connection between your thoughts feelings and behaviors picture yourself as a detective solving a mystery just like a detective gathers Clues to uncover the truth you're Gathering evidence by paying attention to your thoughts each negative thought is like a clue that helps you understand what's really going on inside your mind step number two is to challenge negative thoughts with evidence once you've identified your negative thoughts the next step is to challenge them by examining the evidence that supports or contradicts them you'll learn to question the accuracy and the

2:29 more adaptive and constructive your therapist May encourage you to brainstorm different interpretations of the situation considering both positive and negative aspects you'll learn to challenge your automatic negative thinking patterns and develop more flexible ways of thinking by practicing generating alternative thoughts you can gradually shift your thinking towards a more constructive and optimistic Outlook imagine you're looking at a photo of yourself the photo is like your negative thought showing just one angle of the situation but just like you can take multiple photos from different angles there are many ways to see the same situation each photo tells a different story similarly when you generate

3:16 alternative thoughts you're like a photographer exploring different perspectives by taking new mental photos from various angles you can develop a more complete and balanced picture of the situation step number four develop coping strategies finally you'll learn to develop coping strategies to deal with your negative thoughts and emotions more effectively this may involve learning relaxation techniques problem solving skills assertiveness training or social skills your therapist will help you identify specific coping strategies that are tailored to your individual needs and circumstances you'll practice these strategies in therapy sessions and be encouraged to apply them in your daily life consider yourself as an

4:03 adventurer preparing for a journey just as an adventurer equips themselves with tools and supplies for different challenges you're equipping yourself with coping strategies to navigate life's ups and downs each coping strategy is like a tool in your backpack ready to help you overcome obstacles and thrive on your journey addressing negative thoughts can be challenging to do alone talking to someone especially a licensed therapist or social worker can help you shine a light on negative patterns of thinking that hold you back from pursuing your goals in life if you want to learn more about mental health and substance used treatment options specifically designed for teens and young adults then visit Sandstone care.com or a call using the number

4:49 below we'll get to know you and your unique situation and connect you with the support you need even if it's not with us change is possible and Sandstone care is here to help