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Are you interested in learning more about Cognitive-Behavioral Therapy as a mode of counseling or self-help? Check out these 7 amazing online resources:
Living Life to the Full is an interactive CBT website. This free online course incorporates audio and video clips throughout the learning modules. The site includes handouts for each course topic, a moderated discussion forum, assessments tools to track progress, and an array of other self-help materials. Users can also invite a mental health practitioner to view your progress and provide feedback.
The Centre for Clinical Interventions provides information on struggles (ex. Anxiety, Assertiveness, Depression, Panic, Perfectionism, Sleep, etc.) and gives access to free downloadable workbooks, customized to that area. Each topic includes 7-12 user-friendly chapters. It is an instantly practical resource. Click on “Resources” and “Looking After Yourself” to find the resource best suited to your needs.
This website provides free audio recordings of mindfulness instruction, including “Progressive Muscle Relaxation,” “Watching Thoughts Drift By,” “Acceptance of Anxiety,” and “Acceptance of Thoughts and Feelings.” They also provide clinical forms for practicing cognitive therapy, including a Thought Record, an Objective Thought Exercise & Worksheet, and a Values Exploration Worksheet.
The Academy of Cognitive Therapy shares CBT outcome studies, describing conditions that are treatable with CBT, including a spectrum of anxiety and mood disorders, eating disorders, and a surprising amount of medically related disorders (including insomnia, IBS, chronic fatigue, and chronic pain).
This website has an entire book online, free of cost. The book is “Three Minute Therapy: Change Your Thinking, Change Your Life” by Dr. Michael Edelstein. The book includes an explanation of cognitive therapy, CBT applications for a variety of topics (i.e. worry, self-esteem, anger, and overeating), and a three-minute exercise that walks users through the A-B-C-D-E-F approach to cognitive re-framing.
The REBT Network elaborates on Albert Ellis’ ABC Model of rational-emotive-behavioral therapy, explaining how beliefs are connected to our emotional and behavioral reactions. This website also includes forms for disputing irrational beliefs and walking yourself through REBT therapy. You can also download free copies of “How to Conquer Your Frustrations” by Dr. William J. Knaus and “Rational Emotive Education” by William J. Knaus.
Mood Gym is an interactive website that uses cognitive therapy to treat depression or anxiety. This low-cost site ($28.15 annual fee) incorporates quizzes, worksheets, animated demonstrations, and skill building into its program. It also tracks your progress through the workbook and helps you measure your results.
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The fact is, there are many different answers to these questions in the field of psychology. Let’s take a look at just one of those approaches from the world of cognitive therapy. Cognitive-behavioral therapy (CBT) teaches that all moods are generated by our thoughts and reinforced by our behaviors.
Most thoughts that occur in the heat of an emotional moment are automatic. Often, these thoughts occur spontaneously, without conscious intent; hence the term “automatic.” Thoughts that are skewed negatively can lead to amplified emotional pain (ex. Sadness, anger, anxiety, or hopelessness), which is often what prompts people to come to counseling to begin with.
A cognitive approach to counseling helps people with uncovering and re-framing negative thoughts with the assumption that changing these thoughts changes the intensity of the feelings.
After evaluating automatic thoughts over a period of time, many people find patterns in their thinking that reflect deeper beliefs that are at the center of their distress. Once exposed, you can dispute those beliefs and act against them. This is when “schema” change takes place. According to Dobson & Shaw (1995), cognitive schemas reside in the long-term memory, serving as a “vulnerability factor” for their negative thinking. In order for enduring change to take place, individuals must create new lenses from which to see themselves, others, and their environment.
Cognitive counseling helps people develop an awareness of the unhelpful thoughts that are contributing to intense feelings. People really can learn to replace destructive thoughts with more functional thinking. In cognitive therapy, there is hope for a new perspective on life.
Interested in learning more? Check out the resources listed below or read additional articles on our Cognitive Behavioral Therapy page.
References
Burns, D. (1980). Feeling Good. New York: Signet.
Dobson, K. & Shaw, B. (1995). Cognitive therapies in practice. Comprehensive Textbook of Psychotherapy: Theory and Practice. New York: Oxford University Press.
Dozios, D., et al (2009). Changes in self-schema structure in cognitive therapy for major depressive disorder: A randomized clinical trial. Journal of Consulting and Clinical Psychology, 77 (6).
Froggatt, W. (2005). A brief introduction to rational emotive behaviour therapy. Handout.
Greenberger, D. & Padesky, C. (1995). Mind Over Mood: Change How You Feel by Changing the Way You Think. New York: Guilford Press.
Jones, S. & Butman, R. Modern Psychotherapies: A Comprehensive Christian Appraisal. Illinois: InterVarsity Press.
Wenzel, A, et al (2009). Cognitive Therapy for Suicidal Patients. Chapter: Cognitive therapy: General principles. Washington, DC: American Psychological Association.
Seeing a counselor is sort of like being in the witness protection program. Even the fact that the counselor knows you is kept private and confidential. That means that when they run into you out in public, the counselor does not flag you down and say– “Hey! It’s me, your therapist! Remember me from counseling?” (How awkward would that be!?)
Instead, therapists wait for you to initiate “hellos” and are usually glad to say “hi” right back. Counselors don’t ever want to put you in that uncomfortable position where you have to explain how you know them to the people you are with.
As you may have heard, there are some exceptions to confidentiality, especially when safety is at risk.
Counselors have to abide by professional standards and ethical guidelines. The 2014 ACA Code of Ethics introduced a requirement asking counselors to separate their professional and personal social media profiles. Those ethical guidelines do not permit counselors to communicate with clients via personal social media accounts. Counseling is unlike other relationships in your life, different from friendships and different from family connections. Part of what makes it effective is that separation and neutrality. Those boundaries help make therapy a safe place to express yourself without worrying about what your therapist is going to think, which can be triggered by social media comparisons. It’s for these reasons that your counselor cannot connect on Facebook or similar platforms.
Okay, this was a trick question. Please don’t get your counselor anything for Christmas (or any other special occasion). Our ethical codes discourage counselors from receiving gifts from clients. We see some very generous people come through the door who love to show appreciation and gratitude by gift giving. When counselors decline your gift, know that it is not a personal rejection. It is instead another one of those professional boundaries drawn from the ACA Code of Ethics, which advises counselors to remain mindful of putting the therapeutic relationship first. More than anything, your counselor wants to avoid any situations that may cause a conflict of interest.
The feeling of shame has a reputation of being the vampire of emotions–the feeling that will suck the life right out of you. Because it comes with it a very physical discomfort, heat, and pain, it’s probably on your list of emotions to be avoided at all costs.
In this blog, I’m going to ask (and attempt to answer) the hard questions: Why do we experience shame? What utility does it have for us? What’s a person to do when they’re feeling trapped in a shame spiral?
Shame happens when you’ve broken an agreement that you’ve made with yourself. It is a faithful (and loud) reminder that you’ve strayed out of bounds and broken an internal “rule.” Sometimes shame goes ahead of you, before you’ve actually done the “wrong” deed, preventing you from taking an action that would be out of alignment with your values.
Our internal “rules” are a mixture of AUTHENTIC and INAUTHENTIC shame, a concept pioneered by Karla McLaren in her book, “The Language of Emotions.”
AUTHENTIC shame happens when you’ve broken the code of your character or integrity. These “rules” are the moral code that you would apply NOT ONLY to yourself but to other people as well. For example, a part of my moral code is to not gossip. Every single time I find myself participating in gossip with a friend, a feeling of shame creeps up, informing me with its icky feeling that I’m out of line. My “rule” about gossip is one I would teach my children and one I’d hope all people would embrace.
AUTHENTIC shame helps you live a value-drive life. It acts like a curb, nudging you back to alignment with your deepest sense of integrity.
On the other hand, INAUTHENTIC shame happens when you’ve broken internalized rules that apply ONLY to you. Here are several examples:
INAUTHENTIC shame is triggered by breaking the “rules” you have for yourself that you would NEVER intentionally pass on to other people.
With INAUTHENTIC shame, there is likely a part of you that recognizes the harmful nature of your “rules.” You might recognize that it contributes to your experience of depression, low self-esteem, poor body image, or toxic perfectionism. AND, you might still feel stuck, buying into those “rules” despite your recognition of the double standard at play.
INAUTHENTIC shame springs forth from messages you’ve received from the outside (a critical comment from someone or maybe even messages from the media about what an ideal person is like). It’s as if you’ve taken someone else’s garbage home with you, accepted it as your own, and lived with its stench day after day.
THE REALITY IS: Whether your experience of shame is AUTHENTIC or INAUTHENTIC, 100% of the time it is informing you about internal rules that you are breaking.
If you’d like help shifting out of INAUTHENTIC shame, a counselor may be able to help. The counselors with Star Meadow Counseling love helping clients explore and alter the “rules” that have kept them stuck.
References:
Alexander, S. (2018). Mind Body Connections.
McLaren, K. (2010). Language of emotions. [United States]: Sounds True.
Susan Nolen-Hoeksema from Yale University describes ruminating as “a mode of responding to distress that involves repetitively and passively focusing on symptoms of distress and on the possible causes and consequences of these symptoms.”
Most people do not enter into ruminating thoughts on purpose. Instead, ruminating tends to be an automatic response and force of habit. You might even ruminate without realizing it consciously until you start feeling slightly (or a lot) embarrassed, anxious, disappointed in yourself, or guilty. Because the thoughts operate on auto-pilot, they are often unproductive. The thoughts can leave you with hyper-judgmental inner thoughts that have gone nowhere to propel you forward.
In her book, “The Language of Emotions,” Karla McClaren suggests ruminating might not only be replaying the past, but is in fact is the brain looking for NEW information. This new information might be of help to you in future, similar circumstances.
What if ruminating thoughts bring with them a powerful GIFT? What if you could channel their efforts into something that DOES help and DOES move you forward?
If you’d like assistance shifting out of a destructive pattern of rumination, a therapist at Star Meadow Counseling might be able to help. We love to see clients shift ruminations into something more constructive, useful, healing, and less self-critical.