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Archive by category: CBTReturn
We all have urges to do things that aren't in our best interest long term, whether that is overeating, refusing to eat, self harm, suicide or alcohol/drug use. Learning to recognize urges as urges (which may be very strong and compelling) but not as mandates or musts, takes a bit of work. One skill that can be helpful is called Disarm. It stands for Destructive Self-talk Awareness and Refusal Method.  This is a cognitive behavioral technique that asks us to identify the though...
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Positive Thinking Vs Realistic Thinking

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In CBT groups we work on catching the lies we tell ourselves (I can't stand it; they don't like me; I'll never meet my goal). We try to figure out what kind of lie we're telling ourselves.  Are we blowing things out of proportion, are we mind-reading what we imagine others think about us, or having thoughts that are fatalistic? Once we have identified how we're not being accurate or truthful in our thoughts, we work on coming up with a more positive, or more accurately, ...
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Procrastination and Self-Compassion

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In CBT we work on reasons we procrastinate. We talk about how we get overwhelmed by trying to do the whole instead of breaking it down into manageable chunks, feeling too much pressure/pushing from others so we dig in our heels, we get overwhelmed by perfectionism, etc. In this recent article from The Greater Good Science Center, we learn about having more self-compassion. The article has several helpful tips and videos about self-compassion as it relates to decreasing levels of stress...
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Research on Facebook

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Love Facebook? Hate it? This is a great little article on how Facebook has changed social life in the past decade, and shares 10 social research studies about how Facebook affects us.  One of the things I liked about this article at Greater Good is how much CBT really relates. For example, one study was about the "likes" one gets.  The article states, "When you post a status update, how disappointed are you if no one 'likes' it or comments on it? O...
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Improve Sleep with CBT

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About 10% of the general population struggles with falling and/or staying asleep. When dealing with a mood disorder or anxiety, the numbers are even higher. Fortunately, there are medications to help with this problem. But, even with medication, people can struggle to get the sleep they want and need.
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