Introduction To Cognitive Behavioral Therapy (CBT)

Explore the basics of Cognitive Behavioral Therapy (CBT) and discover how thoughts, emotions, and behaviors are connected. This introductory recording provides psychoeducation on the CBT model and offers a brief introduction to the cognitive triangle, illustrating how our thoughts, emotions, and actions influence one another. Build a foundational understanding of this widely used therapeutic approach and how it helps explain the connection between our inner experience and everyday life.

Transcript

This recording is an introduction to cognitive behavioral therapy. Often called CBT. And how it can help us better understand our thoughts, Emotions, And behaviors. You don't need any prior knowledge of psychology to benefit from this practice. The ideas we'll explore are tools you can begin noticing and using. In your everyday life. Cognitive behavioral therapy is an evidenced-based therapeutic approach that explores the relationship between our thoughts, Feelings, Physical responses, And behaviors. The basic idea is that the way we interpret and experience can influence how we feel and how we respond to it. Consider an example. Imagine sending a message to someone you care about and not receiving a response. The situation itself is straightforward. You've sent a message. And you haven't heard back. But what happens next may look different. From person to person. One person may think, They're probably busy. They'll get back to me when they can. Another person might think, They're upset with me. I must have done something wrong. Although the situation is the same. These interpretations may lead to very different emotional experiences. The first person might continue with their day without much distress. The second might experience anxiety. Sadness, Or rejection. Perhaps repeatedly checking their phone. Or sending another message for reassurance. This is one way our thoughts can influence our feelings and behaviors. And here's something important to understand. Having an automatic thought. Doesn't mean. That thought is accurate. It simply means our mind has produced an interpretation of what's happening. One way to visualize this relationship is through what is commonly called The Cognitive Triangle. Imagine a triangle with three points. At one point are your thoughts. At another are your feelings. And at the third. Are your behaviors. Each point influence the other. Let's return to the example of the unanswered message. The thought might be. They're ignoring me. The feeling might be anxiety or sadness. The behavior might be repeatedly checking the phone. Or withdrawing from the person. That behavior may then reinforce the original thought. Creating a cycle. But what happens if we pause and consider another possibility? Perhaps the person is working, Driving. Or simply hasn't had a chance to respond. The situation hasn't changed. We still haven't received a message. But our interpretation has become more flexible. And that may change how we feel. And what we do next. This doesn't mean that our first interpretation is always wrong. It means we can make room for other possibilities. Before treating our initial thought as fact. The triangle reminds us that we have opportunity to intervene. Sometimes we begin by examining a thought. Sometimes we change a behavior. Sometimes we first need to acknowledge and regulate an emotional response. We don't always have to change everything at once. If you're interested in learning more CBT exercises, I will include more on my profile. Thank you so much for listening.