The stories we tell ourselves matter. The way we narrate our lives can affect not only how we view ourselves, but how we interact with the people and world around us. This short track talks about understanding your narrative and the steps you can take to change it.

The power of narrative: understanding and changing the stories we tell ourselves to shape our self-image and interactions with the world.

Changing Your Narrative

Sometimes a good metaphor can be a great tool. The hands as thoughts metaphor uses a simple exercise to help demonstrate the power of changing how you relate to your thoughts.

The hands as thoughts metaphor is a powerful tool for demonstrating the importance of changing our relationship with our thoughts.

Manage Your Thoughts: Hands As Thoughts

Overthinking can leave you feeling exhausted, anxious, or frustrated. It can leave you feeling depleted. It can be hard to stop the cycle and begin to move forward. This track discusses one strategy to help combat overthinking so that you can begin to break the cycle.

This track offers a strategy to combat overthinking, which can leave one feeling exhausted, anxious, or frustrated, and help break the cycle.

Manage Your Thoughts: Overthinking

A should statement is a type of negative thinking pattern. “Shoulds” lead to judgment and can trigger feelings of anxiety and self-doubt. With practice, you can begin to identify and work on reframing your “Shoulds.”

"Eliminate negative thinking patterns by reframing 'shoulds' that lead to judgment, anxiety, and self-doubt."

Reframing “Shoulds”

We all feel overwhelmed, stressed, or even angry sometimes. These emotions can be difficult to manage at times. You might find yourself reacting impulsively or even reacting in a way that may make the situation worse. If this sounds familiar, use this short track to help you learn to STOPP and respond in a more intentional way.

Learn to manage overwhelming emotions and react intentionally with the STOPP technique, a short track for better emotional control.

Manage Your Thoughts: Learn To STOPP

Understanding the concept of the sphere of control can help you learn to identify which things are truly within your control and learn to accept which things you have no control over.

The sphere of control helps identify what you can and can't control.

Letting Go Of What You Can’t Control

“What if” thoughts can be challenging to say the least. But playing the “what if” game rarely works. With practice, you can learn to recognize and reframe this thinking style.

Recognize and reframe "what if" thoughts to avoid the pitfalls of this challenging thinking style.

Reframing “What Ifs”

Emotional reasoning is a type of cognitive distortion. It is often experienced by people who feel anxious, sad or even procrastinate frequently. This short track explores emotional reasoning, and how it can contribute to increased anxiety of sadness and discusses how to manage this more effectively.

"Exploring emotional reasoning as a cognitive distortion, its link to anxiety and sadness, and ways to manage it effectively."

Emotional Reasoning

Listen to this short track to learn more about using the concept of a stress bucket in order to help you manage your stress more effectively.

Learn how using the stress bucket concept can enhance stress management by listening to this brief track.

Manage Your Stress Bucket

Engaging in people-pleasing can leave you feeling exhausted. It can cause you to experience increased stress, frustration and even contribute to lower self-esteem. This short track discusses some common characteristics of people-pleasing. It offers some strategies to help you stop this behavior and work toward regaining some balance in your life.

People-pleasing can exhaust, increase stress, and lower self-esteem. This track offers strategies to regain balance.

Stop People Pleasing

This short track discusses the difference between a growth and a fixed mindset. It offers strategies to help you begin to develop a growth mindset.

Learn how to develop a growth mindset with helpful strategies in this track.

Learn To Develop A Growth Mindset

Even on the hardest days, you can find hope. Hope is not an unrealistic expectation that everything will be fine. Hope is a choice, a mindset, a belief that things can get better. This track discusses the 3 components of cultivating hope.

This text emphasizes that hope is a choice, mindset, and belief for better days, offering insights on cultivating hope even during difficult times.

Cultivating Hope

The RAIN technique is a powerful tool that can be used to help manage anxiety or stress. This short track introduces the RAIN technique and talks a little about each step.

Learn how to manage anxiety and stress with the powerful RAIN technique in this brief introduction to its four steps.

Manage Anxiety: The RAIN Technique

Struggling to build healthy habits? This short track discusses one strategy to help you build healthy habits and stick with them.

Learn how to build and stick to healthy habits with this short track guide.

Build Healthy Habits: Habit Stacking

Flexible thinking is the ability to shift your thinking in response to new circumstances. It is the ability to view the situation from another perspective. Working to improve your flexible thinking can help you to be more accepting and feel less distressed or upset.

Flexibility in thinking helps accept change and reduces distress.

Manage Your Thoughts: Flexible Thinking

Feelings are the conscious experience of your emotional reaction. Your feelings arise out of what you think. Your feelings are incredibly powerful and it can seem at times, as though they overtake or control you. Here we discuss the relationship between your thoughts and feelings, and I share helpful cues for how to best understand why you feel the way you do; and how to change how you feel. p.s. There is a lot to take in, in each of these episodes of CBT 'Best Practices', including takeaway strategies and tools that you can immediately apply in your life! Listen with a way to take notes so that you can turn each episode into the change that you seek in your life!

Understand the powerful relationship between thoughts and feelings and learn how to change your emotions in this concise CBT 'Best Practices' episode.

How Do You Want to Feel?

Behavioral Activation is a concept taken from psychology. It suggests that by deliberately practicing specific behaviors you can “activate” a more positive mood. Use this short track to help you learn how to apply this principle in order to begin to improve your mood.

Learn how to improve your mood with Behavioral Activation, a psychology concept that suggests deliberately practicing specific behaviors to activate positivity.

Improve Your Mood: Behavioral Activation

One of the most effective and easy-to-use CBT techniques for managing anxiety is called "thought challenging." During this session, we'll explore what it is and how you can start to use it in your daily life.

Learn how to manage anxiety through the effective and easy-to-use CBT technique of "thought challenging" in this session.

Thought Challenging To Reduce Anxiety

Forgiveness is possible. Learning to understand the connection between your thoughts and feelings can help you learn to forgive and let go of the hurt and anger you may be experiencing.

Understanding the link between thoughts and feelings enables forgiveness and release of hurt and anger.

Learn to Forgive

Forgiveness can be hard, but sometimes forgiving yourself can feel like an impossible task. This short track discusses using the 4 R’s of self-forgiveness in order to help you start to forgive yourself.

Learn to forgive yourself with the 4 R's of self-forgiveness.

Learn To Forgive Yourself

Our thought habits influence our beliefs, emotions, and behaviors, but we can form new thought habits by practicing changing the way we think.

Changing Thought Habits

There are a few ways we can manage negative unhelpful thoughts. One way is through mindfulness of thoughts, otherwise known as cognitive defusion. This exercise will help you to develop a new relationship with your negative thoughts and reduce the intensity of these thoughts.

Manage negative thoughts with mindfulness, known as cognitive defusion, to reduce intensity and develop a new relationship with them.

Mindfulness of Thoughts

In today’s world, it is so easy to feel overwhelmed. Many of us have “to do” lists that never seem to end. You may feel stuck in an impossible cycle. This short track discusses a strategy to help you simplify your day, reduce your feelings of overwhelm and increase your productivity.

Learn to simplify your day, reduce overwhelm and boost productivity with the strategy discussed in this short track.

Manage Overwhelm: Increase Productivity

Taking the time to learn and understand your attachment style, can help you become more self-aware. It can help you recognize any behaviors or thought patterns you may be repeating. This short track offers a brief introduction to each of the 4 main attachment styles.

Learn your attachment style to become self-aware and recognize patterns. A short track offers an introduction to the 4 main styles.

Understanding Your Attachment Style

Some anxiety is a part of life. There is no way to avoid it completely. Understanding the cycle of anxiety can help you recognize how our basic responses to anxiety can sometimes contribute to an increase in overall anxiety. Using strategies like mindfulness and deep breathing may help you to confront stressful situations head-on. This can help to break the cycle of anxiety.

Understand and break the cycle of anxiety by using mindfulness and deep breathing to confront stressful situations head-on.

Understanding The Cycle Of Anxiety

Brain dumping is a simple technique that can be used to help manage overwhelm. This short track talks about the benefits of using brain dumping and gives some guidelines for using this technique, so you can start using it today.

Learn how to manage overwhelm with brain dumping, a simple technique outlined in this track with easy-to-follow guidelines for immediate use.

Manage Overwhelm: Try Brain Dumping

Values can play an important role in your overall well-being. When you choose to live your life in a way that reflects and reinforces the values you hold it can directly impact your well-being and sense of happiness.

Living by your values can greatly improve your well-being and happiness.

Move Toward Your Values

Cognitive Behavioral Therapy (CBT) is a great framework for understanding the role our thoughts and beliefs have on how we feel, how we behave and how we interact with life around us. This track is an introduction to this framework with examples.

Introduction to the Cognitive Behavioral Therapy framework exploring the impact of thoughts, beliefs on feelings, behavior, and interactions.

General Introduction to Cognitive Behavioral Therapy

Feeling stuck? You are not alone. This short track discusses ways in which you can start increasing your awareness and take intentional steps forward.

Short track on overcoming feeling stuck, with tips for increasing awareness and taking intentional steps forward.

Feeling Stuck?

Catastrophizing is an unhealthy thinking style. Engaging in this thinking style often causes you to jump to the worst-case scenario, even when you have very limited information to indicate that something bad is going to happen. This can contribute to anxiety and sadness. With practice, you can become aware of these thoughts and work to reframe your self-talk.

Catastrophizing is unhealthy, it causes jumping to worst-case scenarios with limited information, contributes to anxiety and sadness; reframing self-talk can help.

Stop Catastrophizing

This analogy is another way to explore the way the thoughts we pay attention to impact our mood and behavior and provides a perspective to use meditation to help us become more empowered in how we approach thoughts.

An analogy exploring how thoughts impact mood & behavior, suggesting meditation to become empowered in approaching thoughts.

What Are You Tuning Into?

Choosing to approach a situation with curiosity rather than judgment helps you to steer clear of assumptions and keep an open mind. This encourages communication and understanding.

Approaching situations with curiosity, not judgment, fosters communication and understanding by avoiding assumptions and keeping an open mind.

Curiosity Instead Of Judgment

Here, I share the strategy (and best practice) for how to challenge and change your thoughts and to change how you feel. p.s. There is a lot to take in here, including the very best strategies and tools that you can immediately apply in your life! Listen with a way to take notes so that you can turn each episode into the change that you seek in your life! If you would like my help as you practice the Principles of CBT, please reach out to me: www.dorothyzennuriyejuno.com Namaste

Learn how to challenge and change your thoughts to improve your emotional well-being with the best strategies and tools from CBT on www.dorothyzennuriyejuno.com

How to Challenge & Change Your Thoughts

Our mind produces thoughts like our heart beats and our lungs breathe. When our mood is low, our inner critic produces a lot of unhelpful, unkind thoughts. Discover more about unhelpful thoughts, how to identify them, and what we can do about them.

Our mind produces thoughts constantly, including unhelpful and unkind ones when our mood is low, but we can learn to identify and manage them.