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General Introduction to Cognitive Behavioral Therapy

7 Min
Healthy Mind
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Cass Carlopio
Sleep Expert, Psychologist & Meditation
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.
From the community
54 reflections
B
Bobbi
Thoughts
I learned that my thoughts or gnats change my mood later in the day. Ex if I’m running late my thoughts are usually why didn’t you start getting ready earlier, you’re stupid you knew you had to leave at __ time. These make me mad and impatient. Then when I have to help Juliya I’m impatient with her and yell at her over the smallest things. I need to recognize these gnats for what they are and not allow them to change my mood.
WJ
Walter J
Introducing...
CBT...finally, the next big thing... What you think about you bring about! Been sayin that for years, doing it for decades. B careful what you think about!!! ❤️🧠🍀
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Danette
CBT
I learned to change my thoughts on certain reactions to situations. Ha I g a positive thought regarding a negative situation will change my outlook on it.
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Karen
CBT
I should focus my emotions on positive thoughts and not go immediately to the negative thoughts When things go wrong.
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Amaya
Teo ways of looking at the same picture
The consequences of negative thoughts take you further than you may think This is tremendous, and should provide you with enogh strength to avoid them
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Faizul
CBT
CBT encourages me to view things from a different perspective. Yeah, to some degree, it affect the way I respond, react and behave. The overall outcome is positive most of the time.
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Aimee
Thought responses
I learned that it is not feeling but thinking that drives our responses to all situations. Once a person can recognize the thought connected to a negative response then your able to change that thinking for a positive response.
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Andrea
Second thoughts
I learned that I’d like to be able to respond to most of the events in my life without NATs. It feels really hard. But I want to get there.
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Mary
CBT
I'm already practicing the basics of CBT by flipping bad thoughts about others choices into compassionate thoughts.
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Roger
My mind…
My mind is my greatest weapon. It can lead me to tremendous growth and success and, at times, be an anchor of procrastination and stagnation.
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Roger
My mind cab my greatest weapon or my biggest downfall
I learned that I have some control of it, however my inter self can control my thoughts more subconsciously therefore I have to change my inner thoughts to my actions
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Diane
Difficulty
I have great difficulty accessing any item on this site. Would someone please tell me how to use the program ? Thank you!
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Nick
CBT Intro
I learned that thoughts can dictate behaviors in a positive and negative way. Letting certain thoughts into your mind can pave how you react in your life, avoiding NATs and letting them enter and pass can help me avoid these bad behaviors.
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Sarah
Fighting off NATs with CBT
NATs: Negative Automatic Thoughts. CBT is about identifying our nats, then examining their effects, and replacing them if they’re not serving us.
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Jay
Intro CBT
Don’t let my negative experiences affect my thoughts and alter my day for myself and others. When people do things that may irritate me, show them some grace and keep it moving.
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Elisabeth
CBT what is it?
Such a good explanation. I had no idea what it entailed but now I’m ready to open up and learn some more about it.
M
Monica
Feelings
I don’t have to get outraged over uncontrollable situations, my dad always thought like the other person must be going through something to make him act a certain way. Took me years to realize this
G
Greg
CBT
External events need not cause a specific negative thought/feeling. Eg: Being cut off in traffic.
JC
Jo Clare
What is CBT
I learned that the negative automatic thoughts I have in a specific situation can influence my mood the rest of the day. To try to look at things from a different perspective.
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Destinee
Negative automatic thoughts
I learned that while in most cases I wouldn’t think I had these, I have them in unexamined areas. Taking notes for later!
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Angela
Intro To CBT
I learned that the same situation can be viewed very differently, given our perception of a given situation. Instead of letting NATS control my thinking, I can approach things from a more empathetic perspective.
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Kimberly
Automatic thought
We all have negative automatic thoughts so I am not a bad person for having them
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Cheryl
Enlightened
I learned that our thoughts can effect how we feel. The example used was very informative. I will definitely try the 2nd example the next time an incident occurs while driving.
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Stacey
Informative
It’s a good reminder to put yourself in the other persons shoes. You never know what someone is going through.
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Loretta
Intro to CBT
I learned that changing what we think, changed how we feel and how we react to the situation… creating a better outcome for everyone.
S
Sarah
CBT
I realized that my natural, innate reaction towards what may be a negative occurrence is one of empathy, compassion and trying to understand (a benefit of the doubt mentality) - but that my husband is the opposite and has been dragging me down his negative path. I want to reverse this and influence him toward more positive thoughts more than he influencing me toward the negative. It paralyzes me.
K
Key
Empathy
I learned to be empathetic, to try to understand the people around you most especially the situation they are in. If you practice this in every negative circumstances, then you will be able to control your thoughts and feelings.
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Judy
Straight forward helpful reassuring
CBT - I’ve heard it so many times and have had it in my own therapy sessions and yet it makes sense in a new way. Perhaps it is in part due to being introduced in this Aura app which is not driving to a session sitting with a counselor and talking out loud about my day and how I feel and what I thought. It is not so much about doing that or experiencing that as the encounter is defiant life affirming and self affirming work but this receiving, taking it in with my background birdsong and rain and the session music just lifts and penetrates perhaps a different part of my brain.
M
Mel
Cbt learning
I learned that in the past i would always think that if someone was rushing or angry or as they say cut me off they were going through something we couldn’t see and would always explain this to other people who thought differently or didn’t understand their anger. Little by little in helping others i became kind of like a sponge, i lost my ability to control my emotions and would blame others for how i was feeling. Its through these sessions im learning that its my own responses to life around me has turned into anger and my own ability to choose my own emotional responses have become non existent.
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Pattie
🌻
In the past confrontational, angry... worked on that for past 5 yrs (divorce, caring for my beautiful kids, and self love) Now its navigating my relationships, Trusting myself, allowing boundaries and paying attention to red flags They don’t have to make me angry or frustrated or guilty ... it’s part of MY self love ❤️ weather they get it or not PEACE AND LOVE TO ALL🌻
R
Ruthie
Ready for a change.
The example used for this first audio was a great one. It’s actually one I relate to a lot since it happens almost everyday for me. I’m going to give myself the assignment to switch up my thinking when I get cut off the next time I’m out and about. I’ll check back with notes! Wish me luck!
K
Kerry
First intro to CBT
This is very much me, I get wound up easily and get stressed easily Start practising not letting situations wind me up do much.
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Sherry
First thoughts
I do realize that my first thought or reaction may not warrant the intention of an interaction that I perceived as negative. My challenge is that I will dwell on the why. I think this series is a great first step in working through my first thoughts instead of worrying about the why.
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Nancy
Thoughts
I learned that my initial thought is pivotal on how I internalize thoughts/feelings thereafter and there is almost always an opportunity to learn more about myself and how to better respond to upsetting situations.
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Jeslin
CBT
I learned that the way I react to certain events can affect my emotions in that day and in turn my behaviour.
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Jennifer
Intro to CBT
We have so much control if we are happy or not! Simply by our thoughts. I will definitely express this further. Thank you!!
S
Sarah
I noticed that it doest matter the distance between two people if the person who is missing doesnt want to be next to you anyway
I learned that there are many different scenarios behind someone’s behavior other than the most obvious.
I
Inka
Good stuff
It helps to hear a professional to explaine things in a calm and collective manner.
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Emily
Intro to CBT
I learned that my initial thought is negative and leads to more negative thoughts and feelings and actions. I will pay attention to my negative thoughts now.
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Tensi
Thoughts
Your reaction to a situation can trigger positive or negative feeling through your your day
D
David
Auto Thoughts
it’s interesting to me how easily my negative automatic thoughts become present from smaller events. something like my boyfriend not texting me back quickly enough makes me think he’s not as interested. then that makes me think maybe im not good enough. or special enough. or charismatic enough. which then makes me feel indignant. and angry. and scared.
A
Az
Reminder
What we assume can influence our subsequent thoughts and behaviour.
H
Hannah
Ex. Someone cuts you off in traffic
Instead of letting behavior negatively impact you shift your mindset as to why someone may be doing something. Have compassion or empathy instead of rage or anger
D
Deidre
Nats
What a wonderful way to explain NATs. Changing the way we think of something can influence our life.
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Cassandra
I noticed that I kept being pulled to do something fun and outside my routine. I spent a little time on music and even did my taxes. And I still did what I said I would do today.
I learned that being out in the world can be magical. I saw Jasmine today. And found an interesting piece of fabric for Morgan. For the first time in over 25 years I saw homeless folks sleeping in doorways of closed storefronts.
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Linda
Negative automatic thoughts
I learned that I have a choice in how I react or think about negative experiences. I see how that can help me be happier in small steps. I will try to remember this tomorrow.
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Steven
Day 2
Learned to be hopeful that I can change my thinking. And now I am told it is too short a response.
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Vicky
Day 1
Learned about negative automatic thinking. Hoping I can change those
C
Cin
Practice
I’ve been actively practicing this and it really puts everything in a new perspective, making these NATS more manageable.
R
Robin
CBT
I learned that thoughts are very powerful for setting my mood
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Rupa
Changing the way I think
I learned that my thoughts start a chain reaction and could affect people I have no connection to in a negative or positive way. Consequences.
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Rupa
Thoughts have consequences
My thoughts could affect someone I have no connection to. This idea gives my pause. I could use my thoughts to promote not only my well being but also someone else’s.
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Lacy
CBT
I learned that I have NATs that need to be addressed and figure out where the root is from.
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Susan
NAT’s
I learned that I have automatic thoughts that cause me to think in various ways. Thoughts come before feelings. If I pay more attention to my thoughts I will have more control over my feelings and my actions.