Psychological Interventions
The following selections include learning about positive psychological changes that can be integrated into your routine which are found to possibly be helpful by influencing your thoughts.
Principles of Cognitive Behavioral Therapy
Easy as ABC
There are many evidence based "talk therapies" which target psychological approaches to improve how we feel. Cognitive Behavioral Therapy (CBT) is one of the most used and effective interventions for the most mental health disorders.
Working with a trained therapist who is skilled in CBT is the best way to put into practice this well studied and supported approach to moderating our thoughts and behaviors to enhance our mood. Dr. Burson is trained in CBT. In the meantime, understanding the ABCs of CBT is important.
A: Activating Event
The situation that impacts how we feel.
B: Beliefs
Our evaluation of the event, whether rational or irrational. This is where cognitive distortions such as catastrophizing or fortune telling can impact how we perceive an event.
C: Consequences
What are the emotions, behaviors and other thoughts that arise out of the combination of the activating event and our beliefs about that event.
D: Disputation
Learning to challenge the false beliefs and cognitive distortions that are influencing the way we feel after an activating event.
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Challenge 1: Learn about cognitive distortions and determine the top 5 that you have a tendency to use.
Challenge 2: Think about a recent activating event and go through the the ABCs of it.
Challenge 3: Watch this TED Talk on CBT for Anxiety
Video and Podcast Links
Helpful links to challenge the way you see yourself, the world and your future and other introductions to evidence based therapies.
Mindfulness vs Mindlessness (onbeing interview)
Understanding the Brain to Change (TEDx)
An Introduction to Acceptance and Commitment Therapy (ACT) (video)
Gratitude and Happiness (TED)
John Kabat-Zinn Mindfulness Meditation (audio 40 min)
Sharon Salzberg Mindfulness Meditation (video 7 min)
Self-Compassion (TED)
What You Practice Grows Stronger (TED)
Reading
Helpful books and articles to challenge the way you see yourself, the world and your future - this is not an exhaustive list but just some ideas to get you started.