Summary of "Cognitive Behavioral Therapy Exercises (FEEL Better!)"

Summary of Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from "Cognitive Behavioral Therapy Exercises (FEEL Better!)"

Understanding CBT (Cognitive Behavioral Therapy):
- CBT focuses on the interaction between feelings, thoughts (cognitions), and behaviors.
- Feelings influence thoughts and behaviors, but importantly, thoughts also influence feelings and behaviors, and behaviors influence both thoughts and feelings.
- Changing feelings directly is difficult; instead, change your thoughts or behaviors to improve how you feel.
Common Negative Cycles in Depression and Anxiety:
- Depression example: Negative self-talk → avoidant behavior (e.g., staying on the couch) → worsened feelings.
- Anxiety example: Catastrophic thinking about a minor event → physiological anxiety response → avoidant behavior (e.g., not working) → worsened anxiety.
- These cycles reinforce themselves, creating spirals of negative feelings and behaviors.
Types of Behaviors in CBT:
- Compulsive behaviors: Overworking, overeating, excessive drinking.
- Avoidant behaviors: Avoiding driving, socializing, isolating, procrastinating, numbing out feelings.
- Both compulsive and avoidant behaviors are generally unhealthy and reinforce negative feelings.
- Healthy behaviors can replace unhealthy ones, examples include:
  - Calling a friend
  - Going for a walk
  - Taking a shower
  - Asking for help
  - Meditating or doing Yoga
  - Hugging a pet
CBT Log (Thought-Behavior-Feeling Log):
- Track and analyze situations by noting:
  - Facts of the situation
  - Emotional and physical feelings (rate intensity 0-10)
  - Unhelpful thoughts (identify cognitive distortions)
  - Unhelpful behaviors (compulsive or avoidant)
  - Alternative, more adaptive thoughts (reframe cognitive distortions)
  - What you would say to a friend in the same situation
  - Alternative, healthier behaviors to try
  - After implementation, note new feelings and rate them to track progress
Cognitive Distortions to Watch For:
- Catastrophizing (projecting worst-case future scenarios)
- Mind reading (assuming you know others’ thoughts without evidence)
- Projection
- Other unhelpful thinking styles (detailed in a related video)
Key CBT Principles:
- "Move a muscle, change a thought." Initiating physical behavior can help shift thoughts and feelings.
- Behavior change is crucial and often more accessible than immediate thought change.
- Both changing thoughts and behaviors require practice and effort.
- Trauma history may make changing thoughts especially difficult; specialized resources (like PDFs on transforming core beliefs) can help.
Encouragement and Engagement:
- Reflect on where you can intervene: thoughts or behaviors.
- Use the CBT Log regularly to build awareness and practice change.
- Seek support if needed and use healthy behaviors to improve mood and functioning.