Don’t Believe Everything You Think: How these 3 Cognitive Distortions make you miserable

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 15 June 2023

⏱️ 17 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this video, you'll learn to recognize these three forms of irrational thinking, so that you can replace them with healthier thoughts and be calmer, happier and solve problems without feeling like a helpless victim. So let’s get better at feeling. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Therapy in a Nutshell 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 https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Transcript

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0:00.0	Understanding mental health struggles can be tough.
0:03.0	That's why I created therapy in a nutshell to help make complicated therapeutic topics easy to understand and learn.
0:09.0	I'm Emma McAdam, a licensed marriage and family therapist, and this is the Therapy in a nutshell podcast.
0:15.0	These episodes don't replace the need for mental health professionals or the advice given by doctors, but they
0:21.6	provide options, resources, and skills that can help you in your journey to better your own
0:26.8	mental health or help those around you who may be struggling. If you want to find more resources
0:32.8	or if you want to learn about courses I offer on specific mental health topics, please stop by my website
0:38.0	at TherapyInNNCHL.com. Now, let's jump into this week's skill. When you're feeling stressed,
0:44.2	depressed, angry, or helpless, you usually feel like some thing is making you feel that way.
0:49.4	Like, oh, crappy drivers make me angry. My incompetent boss makes me stressed. The fact that I overshared
0:56.7	too much at book club, that makes me anxious. But here's the thing, right, researchers have found
1:01.1	that usually it's not external factors that make you feel this way. It's irrational thinking
1:06.0	that fuels many of these intense emotions. And most of the time we're not even aware of the types of thoughts
1:11.9	that make us feel this way. Dr. Albert Ellis, one of the founders of CBT, described three
1:17.8	types of thinking that make people upset. And because they all involve the word must, he calls it
1:23.9	mustervating. I hope that doesn't get me demonetized. Okay, so in this video, you'll
1:29.3	learn to recognize these three forms of irrational thinking so that you can replace them
1:34.1	with healthier thoughts and be calmer, happier, and solve problems without feeling like a helpless
1:39.8	victim. So, let's get better at feeling. Okay, real quick, if you want to learn more skills from
1:45.2	CBT and specifically how to stop worrying, check out our online course Worry-free, where
1:51.0	psychologist Nick Wignall teaches three essential strategies to stop worrying. I used to wake up in
1:56.4	the middle of the night worrying and I used to worry throughout the day like all the time. And this course taught me
	...

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