How to Change How You Think 💪 Cognitive Distortions Part 2

Рет қаралды 296,719

Күн бұрын

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This episode is part two of our discussion on cognitive distortions. If you haven’t already, go back and watch part one, where I cover the 10 common cognitive distortions.
Learning to recognize the 10 common cognitive distortions is the first step to change how you think. In this episode, you’re going to learn how to challenge and replace those distorted thoughts. Change how you think so you can change how you feel.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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Пікірлер: 273

@y.m.3739 3 жыл бұрын

your videos are improving the lives and wellbeing of hundreds of thousands of people. it cannot be overstated how important of a person you are, and how needed your insight and knowledge is. thank you from all of us.

@kky.x 3 жыл бұрын

This channel is invaluable for people who can’t afford therapy and have no support system

@Julie-xj1tu 3 жыл бұрын

Fully agree. I work at same facility and this is so helpful

@jessicaryan6514 2 жыл бұрын

Including me ❤️

@alltop2974 Жыл бұрын

Absolutely agree 😊

@aleciaupson9977 Жыл бұрын

Yes God!!! Heaven sent because in these days mental health is everything ❤❤

@bandaralsaif3607 3 жыл бұрын

Negative thinking is just an overprotective mode that needs to be switched off. It will make you stay in your comfort zone.

@richardsmeele 3 жыл бұрын

Wow yup!

@RudyGold 3 жыл бұрын

I have this issues. Never had until my major depression

@sneakerbabeful 3 жыл бұрын

Swirched off, because you're a machine. Who can feel nothing.

@whitneykreiser9242 3 жыл бұрын

I was going through all this until i was introduced to microdosing psychedelics by nexayo2629 on Instagram now im a whole different person

@1STBUCKLEY 3 жыл бұрын

Great way to think about it. Have agoraphobia now realise it's just a protective mode. 👍

@johnokeeffe3096 2 жыл бұрын

This is easily one of the most impactful KZfaq channels I've ever found. I adore how she explains things and the compassion with which she does so.

@NorahsYarnArt 3 жыл бұрын

I actually liked myself better when I realised that my brain is trying to help- in twisted ways but that's what is available because I'm not doing anything. Thank you my brain but I'll take over from here. Thank you Emma for sharing this 🌹

@danielsolorzano4996 2 жыл бұрын

Summary of the process: 1. Notice and Name Notice how you thinking Write your thoughts, ask a friend for help, do it with your therapist help 2. Check for distortios Notice your distorted thinking patterns Look for your "always, never, should, shouldn't" and your assumptions 3. Explore the benefits of this thoughts ¿Why this is confortable in the short term? 4. Challenge the thought 4.1. ¿What a rational friend/family member whould say if you tell them this thouhgts? 4.2. ¿What you'd tell them to help if they had this thought? ¿What other perspectives are there? 4.3. Reframing 4.4. Look for exceptions ¿Is your thinking wrong or posibly false? 4.5. Try to see both sides 4.6. Watch for extreme wording, avoid the "never, always" and use precise words instead 4.7. Try thinking the opposite 4.8. How your life would be different if you stop beliving that thought 5. Choose Choose the better option for you You can do it, good luck!

@tawnytuppence5573 Жыл бұрын

This is helpful, thank you!

@laurafabrizio6401 Ай бұрын

Thank you 😊

@YathieshHS 3 жыл бұрын

I have seen so many channels on mental health, this is the best one ever - so much of science, knowledge, wisdom summarised

@sacdaabdurhman 3 жыл бұрын

“We need to accept that we won’t always make the right decisions, that we’ll screw up royally sometimes - understanding that failure is not the opposite of success, it’s part of success.”some of us we see failing as failure. Have a delightful day sharing some positivity to your side

@gigievans395 Жыл бұрын

TRUTH 👍💯

@TherapyToThePoint 3 жыл бұрын

Totally! I find that recognizing our distortions is the first step, then it's important to learn to reframe our thinking and/or replace our thoughts with more useful/realistic thoughts.

@michaelkeys92 2 жыл бұрын

I've recently been struggling with anxiety, when it reaches its peak it can be genuinely terrifying. Especially if you can't make sense of what's happening or how to pull yourself out of it. Your videos have been life changing, I've needed them a lot this past few months. Thank you for doing this, I would be in a very different place without them!

@NandyzSoulshine 3 жыл бұрын

We say things to ourselves that we would never say to anyone else. Self-compassion is very tricky to balance... and we are either overdoing it... why-do-bad-things-always-happen-to-me ... or, way underdoing it... I-always-mess-things-up. But if we can hit the right spot, it brings confidence and the right attitude towards life.

@norazaki2617 3 жыл бұрын

That’s the sweet spot I need !

@DmoneySVP2011 3 жыл бұрын

Negative thinking gives me a short-term relief. Almost an agreeable side thought that gives a brief sense of comfort

@robertmiller2367 9 ай бұрын

I'm 47 and my whole life my distorted thinking has been to analyze everything people say and anything I precieved that could be a potential future conflict, catrastropise, play out all the potential arguments and mentality prepare myself for the worst of what I thought would come. 99.9999% of the time those interactions never happened. I realized just today 2023-10-01 that I do that because growing up my mom, a stay at home partner with low self esteem, and her partner, an uneducated promiscuous alcoholic, would have screaming arguments all night when he would come home from being out drinking. Looking back i see my 45ish years of distorted thinking has been to come up with ways, arguments, ideas, to stop their fighting, to "silence the lambs so to speak", from the age of two until 18 when I left for the Navy. You have helped me come to this realization, now I can close the door on those arguments from my childhood, and let this exhaustive paranoid happiness draining depression inducing way of thinking go. Tysm

@rwe52496 Жыл бұрын

I’m at a point in my life where it’s very easy to devalue my hopeful thoughts, but incredibly difficult to not put value on my negative responses. This channel is helping me to find a balance

@sarwatbhatti358 3 жыл бұрын

What really helps me about your videos is narrating real life examples of individuals. Keep it up x

@beckybryant9891 3 жыл бұрын

I want to go write everything down about this. You don't know how much your video suggestions are helping. I have this huge tiger to fight- cancer, and trying to manage my anxiety is very difficult. Not only do your videos offer techniques to decrease your anxiety, but your voice also is also so calming that sometimes I just listen because it decreases the anxiety; Do you have a book out? BTW I loved that spot where your hair was curly, I loved it!!

@aaliyahali2206 3 жыл бұрын

@Becky Look into Dr Joe Dispenza’s books about healing from cancer and other diseases.

@KrisTheSlayer 3 жыл бұрын

I love you friend!

@beckybryant9891 3 жыл бұрын

@@aaliyahali2206 Thank you!

@beckybryant9891 3 жыл бұрын

@@KrisTheSlayer Many thanks for that. I love you too.

@shubhanshujain9827 2 жыл бұрын

i hope you are keeping it up, i would suggest you to the cancer code by jason fung

@seaglass8084 3 жыл бұрын

...*watching this while avoiding my resume*

@iilgmelo6634 2 жыл бұрын

For me I notice myself using Black and White thinking, Mind reading, and Personalization when it comes to cognitive distortion thinking. For black and white thinking this helps me avoid doing work or putting effort into doing anything too "hard". For mind reading there could be many reasons but mainly I think it'll help me feel more in control or to make sure I don't bother anyone as I wouldn't anyone to bother me. And for the last one, Personalization I feel like this is something I've gained in my childhood but I think the benefit for me is that I can feel in control because now I can do something to say sorry to the person I've "hurt". Also having that to use if I ever need their help, like I would want them to do the same thing I did for them. That's all the what I think is my benefit when it comes to the type of cognitive distortions I use.

@ikbelsoua 3 жыл бұрын

please continue this beautifull effort. this series is pure gold. Thank you Emma.

@BachTran-md7nw 27 күн бұрын

Hi , i'm a girl adolescens . I'm was born and raised in a developing contries in Asia where no one know about eating disorder or despression. In my community there are liite concern overthe eating disorder and mental health. Even the doctor here don't know about eating disorder as well as my family. Well, I'm struggle with alone by myself, and I see that this video is significantly helpful . Thanks for great content and knowledge

@allison3132 2 жыл бұрын

This video has like all the answers lol! Questioning the secondary gain of my common distortions is the answer! Just understanding WHY I'm doing this, and what about it is so addictive is helping me adjust my thinking. My most common is catastrophrizing. Why i do it is partly because I'm always thinking of creative imaginative things, being an artist. Maybe reality is pretty mundane and isn't always taking a turn for the worse. Secondly, it helps me feel more prepared to avoid hurt feelings or possible overwhelm of being caught off guard.

@afreeape4915 2 ай бұрын

I very much often suffer from jealousy in my relationships and have sick fantasies of my boyfriend betraying me when he goes to the bathroom. Since I start watching your videos you helped me calm myself and believing in me that I can change my thinking.. thank you.

@ralfwashington1502 3 жыл бұрын

Wow that example about work hits home. Not gaming but if I have like 2hrs or less before work I'm like nah time to relax before work.

@zennaful Жыл бұрын

You are so great at explaining things Emma. Thank you so much for all the work you are doing!

@attitudera2011jadi 3 жыл бұрын

OMG I just watched part 1 earlier and now this! Thank you so much

@anbathanga4660 2 жыл бұрын

It is really enlivening each time I listen to your videos, & this one in particular. Thank you Emma. 👍😊

@christineserna8939 Жыл бұрын

Amazing information. Everything you said makes sense, and was simply worded and has the possibility and opportunity of actually working for someone who has never experienced therapy. Thank you so much for providing these videos for people like us who have gone through things and for helping those who maybe cannot afford a therapist. God bless you.

@JohnFishWright 19 күн бұрын

Filtering leaves me in a position of victimhood that decreases my ability to do what is in my control. It also helps me make sense of something that happened that is scary to me. It helps me justify that the world is a scary place that requires I be constantly on my guard. This includes not letting go of something that happened 25 years ago.

@bingleah 3 жыл бұрын

I needed this so bad!!! Thank you! Your changing my life already and also confirming the things I’ve just been doing on my own that I didn’t realize was a real technique lol your amazing!

@chuckprindiville1246 2 жыл бұрын

THANK YOU for making this and your videos available for free on youtube.. This CBT explains so much about my life and your presentation skills are succinct, no- nonsense, friendly etc... thank you! Im very grateful.

@saravone3292 Жыл бұрын

So clear, concise, you’ve helped me so much to see myself clearer. Thank you! I’ve been watching your videos throughout the year.

@asmsane 3 жыл бұрын

Man you’re the GOAT! Ty so much! I love you! Going to share with my family.

@Job.Well.Done_01 3 жыл бұрын

One of your videos really Helped me yesterday. I love you for it. Thank you!

@izawaniek2568 2 жыл бұрын

I am so very thankful for what you are doing. You are saving people’s lives.

@JohannaVeerenhuis 2 жыл бұрын

I had to think really, really hard about this. I’m a master catastrophyser… especially when I’m in a car, when someone else is driving, I also have a driving anxiety myself, among other anxieties. I had a nasty car accident when I was a teenager and my mother fell out behind the wheel. Later when I had my drivers license, I crashed when my car’s break was flat on the floor and the car rolled over. Now I think I catastropise when I’m a passenger, to be alert enough to be able to take action if needed. Just like with my mom, when I grabbed the wheel and saved us from being overrun by a truck. It’s difficult for me to replace it for a positive thought, because I learned that people as well as vehicles can fall out in traffic. But I’m working on it and it is helpful. Thank you so much!! 💞

@mindy561 3 жыл бұрын

You are changing the world with these videos. You and the holistic psychologist have changed my life.

@lessia_bonn 3 жыл бұрын

First off, you are awesome sauce. I have a monkey song on our website I wrote for a teen who habitually made herself angry. Once I pointed out her monkey thoughts, she laughed and said, "Now there's a song we need!" so we wrote one. Love all you do and want to hug you.

@jeresademcon4075 2 жыл бұрын

I thank God for using you and your channel to help people facing such issues of mental struggles 😊. More power to you, your channel, your family and your career. The Lord bless you in everything. ❤ 🙌 To God be all the glory! ☝️

@Zerosumthing Жыл бұрын

Started at the intro and now I am here. Thank you! I need all of this. I will watch it again and again until I absorb ALL of it.

@Journey2NNERPEACE 2 ай бұрын

All of your videos are great!! Thank you.

@aise3722 Ай бұрын

One of the secondary benefits is that is lessens my stress in the short-term by giving the burden of performing the task to my future self to accomplish

@miffy1234 3 жыл бұрын

Amazing direction. Thank you so much for sharing your expertise!

@shahinakhan2650 2 жыл бұрын

Thanks a ton. Your videos are not only amazing but helpful.

@juliettestix4527 Жыл бұрын

Thank you. It's wonderful how your careful wording helps me understand. I appreciate the amount of work you seem to have put in these videos.

@alizaghimire743 2 жыл бұрын

This is such a powerful video.Thank you Emma

@rebeccaredhead7144 Жыл бұрын

Thankyou so much for this.....the impact of your videos is incredible

@wojtek3328 5 ай бұрын

Very good and high value help. Thank you ❤

@TrialTappersMentalHealthTips 3 жыл бұрын

Great information and skills as always. Thanks for sharing your lessons with the world!

@ands1894 3 жыл бұрын

I discovered your channel when my anxiety reached its peak at the onset of the COVID-19 pandemic. Just recently started watching your videos again. I was telling a friend yesterday, who is studying to be a psychologist, how you make therapy so accessible and easy to understand. Thank you.

@monis20070 3 жыл бұрын

I love you emma so much for your wonderful teaching and skills

@maryu8328 3 жыл бұрын

I would love to know more about changing perspectives to more positives. I’ve learned so much about why we are negative and how to identify fallacies and the whole “tiger that isn’t there” and why it’s bad for our health, etc. thank you for explaining the HOW. I would love if more videos focused on that, and with more focus. Just knowing what I’m doing wrong doesn’t help me learn a foreign new solution. One dr said it’s like telling a caveman to go take a shower. You can’t say “get in and turn the water on” the caveman needs to be taught about the light switch, what the H and C mean, to actually wet his head, etc. so thank you for being one of the only videos I’ve found that starts to explain that part. So helpful

@gregmichael1236 Жыл бұрын

These are helping me out so much ! Giving me encouragement! Wow . Thank you so much

@nomad9752 3 жыл бұрын

I 💗 your channel. I need to watch these more than I do gaming videos apparently as well, that one hit home pretty hard. 🤣👍 Thank you!

@philly111 11 ай бұрын

Thank you for this video, much appreciated!

@mike1young 19 күн бұрын

Definitely use distortions as a way to avoid doing work. I'm in a 12 step recovery program which has been great but I realized that it's not a cure all and I'd like to get back into therapy! Your video's are great!! ♥️

@peterderun5212 2 жыл бұрын

Pay attention to your thoughts. Challenge them. Recript them and comment for future progress. Great tips. Thanks.

@ananddayal1631 Жыл бұрын

Ma'am, you are very effective and efficient in showing me way out of my unhelpful mind programming/ schemas.

@callumfreebairn8082 8 ай бұрын

thank you. this is hopeful and very helpful

@sarahblunden4372 2 жыл бұрын

When I was younger I would put my hopes up to high and when it didn't go to plan I would take it badly. One example I left a college course as I was struggling and I was with a group of students I didn't get on with. I decided to leave without thinking about the consequences and I was left with nothing. When I tried to go back to college but on a different course I was blocked in doing so. In the end just accepted this and took some temporary work. However this didn't go to plan so then decided to try to get back to college, doing same course as previous year and I convinced myself I wouldn't get in as to protect myself from being disappointed. I have done this loads of times since.

@Dukkidan 3 жыл бұрын

Thank you for sharing this! 😊

@lisaalekna6940 4 ай бұрын

I love the videos and the way she explains things so pretty much anyone can understand the topic. It's also helpful to have these concepts broken into two videos, one discussing the definitions and one more practical on how to deal with those things. I have a lot of clients that suffer with anxiety, depression, poor stress management, and so on, and these CBT concepts are really helpful for them. 😃

@Michelina22 3 ай бұрын

The music is even calming

@arjunmrao4039 3 жыл бұрын

Nice Video, teaching nice slow steady step by step incremental overall improvement -- to change oneself.. Thank You Emma Madam 👌✌️

@tshepangmasiu9341 3 жыл бұрын

I love you. this is what I needed to hear. You gained a new subcriber

@renjuantony2849 9 ай бұрын

Great, valuable knowledge. Your class is very good.

@suranjanabasu498 3 жыл бұрын

Thank you. I shall try.

@allanrocha4647 3 жыл бұрын

Amazing video! Thank you Emma!

@yeost1885 2 жыл бұрын

Your videos are so interesting, amazing n easy to understand. Thanks for your selfless sharing.

@NbaLive4ever 2 жыл бұрын

Thank you for this video! Some of my main distortions are catastrophizing, black & white thinking, labeling and comparing myself to others. I will update as I watch the video

@partheshsoni1982 3 жыл бұрын

I tried distorted thinking while making a choice out of two universities to attend. I went out of my way to try to select the safest option, by pretending I am dumb. While doing this, in a few days, I actually felt that I was dumb and then was afraid to pick any one of the two as I starting thinking I would fail in either options. Thanks to videos like yours, I was able to identify that I was engaging in Cognitive distortion and have recovered from that phase significantly. ❤️ Please never stop making such videos 🙏

@Ana-ns8fs 3 жыл бұрын

Amazing lesson! Thank you!

@willmurphy6663 8 ай бұрын

thanks for this: the first example of james, shows the universal human dilemma of face/avoid, face reality avoid reality.....

@chrisbarajas3765 2 жыл бұрын

I still haven’t seen a therapist, you have been so helpful. I finally feel peace and calm again, I am having anxiety and fears everyday, but I’m overcoming them and managing them. For those wondering the therapists are so impacted they aren’t getting back to me until like 2-4 weeks. It is what it is. I’m not going to wait and suffer, I’m going to continue tackling this blessing in disguise. It sucks in the short term, but overall this needed to happen to me. Yes I will still get connected with a therapist but I feel you help so much more.

@PrimetimeKCL 9 ай бұрын

Super helpful!! Thank you!!

@arturwleklak90 2 жыл бұрын

Today i felt a huge positive change in a way i AM thinking. Thanks a lot for everything.😀🌹👍

@Sashas-mom 3 жыл бұрын

You’re so helpful! Why do we have to be reminded of this stuff so many times!?

@Cat_tiee 3 жыл бұрын

I know I desparately want and need therapy, but I'm stuck! I can't tell my parents, they won't understand and make a big deal about it saying I'm not mentally ill. But you don't have to be mentally ill to get therapy. I'm stuck in a situation where I'm just about to turn 18 and need to start earning and being financially independent so I can get therapy, till then I'm just stuck with my confusion and frustration regarding myself. If I tell someone they don't understand, that's why therapy is important cause a therapist KNOWS and UNDERSTANDS. Also the school has made me so terribly mentally disturbed!! They're getting on my nerves!! I can't even do anything and then there's confusion regarding future, I'M GOING NUTS AND ALTHOUGH IT'S KINDA EMBARRASSING TO SAY BUT *HELP* PLEASE!!

@erikaf.6170 3 жыл бұрын

This is soo good! It's you were talking to me! I'm a new Suscriber ,thank you so much! 🙂

@lindahebb4832 Жыл бұрын

Thank you for posting

@boondog75 Жыл бұрын

Thank you so much for all your help. I don't know if you'll get to read this but you have helped me lots.

@daumtto 2 жыл бұрын

Thanks for this amazing video. In our country, there isn't much therapy books to know about this kind of knowledge, which I needed most.

@citytrees1752 9 ай бұрын

The 'thinking the opposite' exercise helped me re-frame how I see myself after some traumatic experiences. I looked on thesaurus for all the words that are the opposite of how I feel and think. I'm going to write these dozens of words on a white board, posters, and create phrases for myself to say throughout the day. So instead of thinking I'm paralyzed, weakened, and helpless, I'm now robust, able, whole, effective, mighty, masterly, adept, forceful, important, vital, energized, fortified, strengthened, emboldened, stable, significant, capable, and renewed as a result of the experiences I went through.

@Me-us5zt 10 ай бұрын

I avoided getting hurt by assuming the worst in a person. So when it happens im not disappointed

@nirmit Жыл бұрын

It helps me escape the mental, physical, emotional uncomfortable effort and feelings

@ratunkuuu 3 жыл бұрын

thank you!

@chrismarklowitz1001 2 жыл бұрын

Sometimes thinking isn't enough. The thinking brain and the feeling brain arent connected so you have to connect them manually. Something I learned is that its important is if cognitive distortions doesn't work for you then you can try body work + cognitive distortions. In other words, instead of just thinking you can try to create a feeling in your body that you would feel if you believed the thought and then link it to the thought you're trying to reframe

@soumaasma799 4 ай бұрын

Thank you ❤

@user-wg6tl4xp9i 11 ай бұрын

Hey, my name is Javier Rodriguez and I love the way you talk in your videos, the house me a lot with my panic, attack, anxiety, or depression I have thank you

@user-vz5cq7ey2c 11 сағат бұрын

Well I'm glad James now lives up to your standards 😊

@letsgofishingene Жыл бұрын

Great videos. Thank you 😊

@mjnona Жыл бұрын

Thank YOU ma'am! ❤️

@tomwales9489 Жыл бұрын

Going through mental health problems like this. Thanks 🙏

@AnOrangeBanana 3 жыл бұрын

I get comfort and control from negative thinking. I know what to expect.

@partheshsoni1982 3 жыл бұрын

If you continue making such videos, I think you'll become a star of KZfaq! ❤️

@nancymosby7369 3 жыл бұрын

Too late, she already is!

@nancymosby7369 3 жыл бұрын

Short term avoidance leads to long term suffering! Luv it

@liskunselman6900 3 жыл бұрын

Challenging my thoughts 💭 very true

@estherjames6199 2 жыл бұрын

This is really useful!

@malakreviews4743 Жыл бұрын

Thank you so much ❤

@kimlec3592 2 жыл бұрын

Thank you & God bless you & yours for putting this content up in your life.

@kimlec3592 2 жыл бұрын

Oops ! distracted writing...thank you for putting your expertise on KZfaq...very helpful.

@georginarandolphgirl66 2 жыл бұрын

I am going through severe depression and anxiety again for almost 2 years. I went to therapy with some EMDR and even with meds it didn't help much so today I start a new med and I am terrified of the side effects. My doctor doesn't believe that trauma stays with us and by using CBT then with medication it works. The majority of the time I don't want to try anymore. I am a Christian but I want to go home most of the time because I am too fearful to face the future and getting old and losing my mom and husband and being alone. I wish God would take all these fears away and cure me. He creates so many miracles for others and so many people that I know don't have severe depression or anxiety disorder and they can accept getting older and dying. I am 55 and feel done. Please pray for me. I haven't been able to work and starting effexor scares me. I wish that I didn't need meds.