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CBT Part 1: How to Spot Your True Core Beliefs

Jun 02, 2021
Welcome to this week's Medical Circle Live Event with one of my favorite people, Dr. Judy Ho. For those of you who have just met Dr. Judy for the first time. sabotage and if you kept going through

your

credentials we would be taking all the time Dr Judy thank you for being here and giving us access to

your

amazing brain on this very important CBT issue oh thank you so much I am so happy to be here and it is nice to see everyone join Dr. Judy, let's start by simply defining what CBT is and how that cognitive model can help people.
cbt part 1 how to spot your true core beliefs
Cognitive therapy is an evidence based form of treatment and there are some really remarkable things about this model one is the philosophy of cet is that you learn these skills and then you can implement them yourself so the CBT therapist relationship with your patient is about educating them about the CBT model that we're going to get into and his is being able to teach them in such a way that they feel empowered to provide these strategies for themselves when they're distressed the cognitive behavioral therapy model is very simple it's about from the fact that our thoughts and our feelings and our behaviors are all connected and so when we don't feel good, the theory would go that if you can change your thought processes or if you can change your behavior, you can also get your feelings moving . a more positive direction and in a lot of ways it's very empowering because when we don't feel good we often feel powerless like there's not much we can do to change that emotion but CBT says if you are capable of change. your actions in the moment or change your thought process or frame it differently then you will get that response on the feeling side which includes not only your emotions but also physiological reactions like you feel like you are in a panic. or you feel like your heart is beating super fast you can't calm down you're agitated all those frames will help change that feeling either it's an emotion or a great physiological response and as we've discussed in med circle in the past cbt can be used to uncover some of our

beliefs

fundamental and these are things that we find

true

about ourselves regardless of whether they are actually

true

in reality you and I sat down a while ago and did a mock CBT therapy session and I actually rewatched it last night to prepare for the today's discussion and the concept of scaling was absolutely phenomenal and I can't wait to get into that but before we do can you talk about what are

core

beliefs

and how they absolutely impact us so

core

beliefs are a very important

part

of the CBT model and what the core beliefs state is that this is kind of a core belief that you have about yourself, other people in the world in which we live, so they are things that we call absolute truths in the bottom of all our superficial thoughts and the fact that we believe them as absolute truths does not really mean that we have obtained evidence in our environment of that, it just means it's those deeply held beliefs that after a while, whether you're checking them out or not. they feel real to you so essentially core beliefs determine how you perceive and interpret the world so if you imagine an iceberg the tip of the iceberg is over the water and that's what people see on the surface and those might Be your conscious thoughts. you choose to talk to other people and maybe even the things that you recognize to yourself when you think hey what's on my mind today but core beliefs would be the bottom of that iceberg they're so ingrained they hardly ever come to the surface but just like an iceberg, the bottomless iceberg is the base, it's the base, it keeps the iceberg afloat, and so it's basically that kind of analogy that determines how you perceive and interpret the world, even if it's not conscious. of it every moment of the day, excellent, well, Dr.
cbt part 1 how to spot your true core beliefs

More Interesting Facts About,

cbt part 1 how to spot your true core beliefs...

Judy, I know you have prepared some slides for today's event. a discussion uh before we do that let's go ahead and start some of the slides now because I think that will help our illustration so I'm going to go ahead and share my screen and show you this cbt model that we have I've been discussing and how core beliefs fit into all of that, so please let me know if you can see this. I'll try to get into presentation mode so you can see the slide. Let me know if you don't see it. presentation mode kyle um and then i'll try to adjust it i can see it i think we're good perfect okay so this is the cbt model as i mentioned thoughts behaviors and feelings are all related to each other and as you look at this model you can see that thoughts can affect feelings, but feelings can also affect thoughts, that's why you have these two-way models and two-way arrows, but within all of that, if you think of thoughts, behaviors, and feelings as things that people perceive more on the surface, um, the core belief is underneath everything that is most deeply embedded almost somehow as

part

of your personality structure and core beliefs consist of these fixed ideas about yourself, about other people, and how they might perceive you and about your own future and whether or not you feel hopeful about your future, so those are the three basic types of core beliefs and the way core beliefs operate is that they tend to permeate all areas of life, so your core beliefs will come into play whether you're dating someone or experiencing a romantic relationship Whether it's at work or how you relate to your friends, how you achieve goals, how you cultivate habits in basically any area of ​​your life, core beliefs can definitely come into play in terms of what you believe about yourself, what you you are able to achieve and how There are other people who can treat you.
cbt part 1 how to spot your true core beliefs
I'm so fascinated by this because I've seen the CBT model before, but never with core beliefs as the core foundation, and I think that's a missing element when people start learning about CBT. at that tip of the iceberg because that's what we're looking at, but really all of that is coming from exactly that deeper place, so I think we can also think in a different way if we want to take this analogy a little further. terms of how the CBT model works and even though in this model I'm starting with the core beliefs written at the top, you can see that each one feeds into the next level so the core beliefs we've talked about are these ideas fundamental beliefs that you have about yourself, other people and how they treat you, the world around you and your future, which leads to certain assumptions, so the assumptions are also what we call conditional rules that you create based on fundamental beliefs , so let me give you an example, let's say a core belief that you have is that I'm not worthy.
cbt part 1 how to spot your true core beliefs
You know that you basically feel that you are not worthy of good things happening. Unworthy of positive attention. Unworthy of reaching your goals, whatever they may be. of the conditional rules that you would use to operate in life, if I were someone who felt unworthy of things, then maybe what I would do, for example, would be overcompensate, so maybe one of my assumptions is if I do try my best to be of service to people then they won't find out I'm unworthy or think I'm worthy so that would be like a possible rule or assumption based on that core belief let's say you have another core belief um let's use a Different, sometimes people have a core belief that they are incapable that they really know that they are not that effective in life, whether it is in their career or in anything else, or they just don't feel like they can take care of themselves, so maybe a conditional rule or assumption would be that you know, um, try your best to act as independently as possible so no one realizes that you're actually incapable, like never tell anyone when you eat You made a mistake you know you always try to operate like I don't need anyone else so these are just examples but if as you can see if we follow that idea if you have a certain assumption it will lead to certain coping strategies or mechanisms compensatory, for example, if you have that core belief that you are incapable and let's say you get some constructive criticism about the project you did they didn't insult you, they just said hey there's one area you need to improve on compensatory coping strategy might be like really get in their face and say no i did everything right that's not me that's someone else's fault almost like not taking responsibility correctly and so you can see that core beliefs can affect the rules you make in life and then how you respond to situations and then we start moving into the more superficial area of ​​things that happen to us every day, so when a situation occurs that leads to certain thoughts automatic which can also come in the form of images because they are so abbreviated and fast and then lead to reactions on the feelings and behavior front so let's go ahead and use that core belief example again that you are incapable of feeling ineffective in the life.
We talked about the possible assumptions that he never wants anyone to find out. and maybe when bad things happen, um, when a mistake is pointed out, almost like he doesn't want to talk about it or he deviates and says it could be someone else's fault, it's certainly not his fault, so come on let's say the situation it's that you then get fired from the job if that happens to someone with this kind of core belief your first automatic thought might be oh my gosh I can't do anything right you know like even t Although the firing isn't the fault of them, you know the company might be downsizing because their first thought is I like it I just can't you know I can't do anything right no matter how hard I can ask a clarifying question because the situation is a consequence of the maladaptive coping strategies or is the situation any situation and this is how your core belief will affect situations is a very good question so yeah it doesn't always happen the situation because of your coping strategies ok, okay? sometimes that arrow doesn't exist and the situation just happens to you, but other times it can be related, so if we take that example that I talked about, let's say you reply to your boss and say no, no.
I don't agree, I didn't make this mistake and your boss says he's fine. automaton level I thought that I just can't do anything right imagine how you would feel and how you would behave if this is how you really thought so if you think that I can't do anything right what are some of the possible feelings you might feel hopelessly down angry sad um and some behaviors may be that you try to hide the fact that you were fired from your family for a few days you think I don't even want to tell them because then I'm going to have to confront my core belief that I'm incapable I don't want to explain myself so that when you like to hide that from them, um, maybe you go further in and become more isolated because you don't want to call your friends and family, they're going to ask you, what's up? new and you're going to have to say I just got fired today so it might actually become more isolated as a result and you can see how it all impacts each other because the more isolated it gets the less you're going to be able to get opportunities to basically um re reject your main belief because if you told your family your family would say don't worry it's obviously not your fault you'll find another job everything will be fine but if you're not getting that positive support then you're just left with your own thoughts about how incapable you really are, therefore you strengthen the core belief and you can see how the core beliefs again can permeate all the different levels of your actions, your feelings and your thoughts, this is wonderful. comments from our live audience and if you are seeing this on replay please leave comments below also when you first hear about CBT what is your initial reaction to seeing the relationship between core beliefs and how it permeates into everything? different scenarios in our life and if you are a cbt if you are familiar with cbt like i thought i was familiar with cbt i have never heard of this though this is brand new to me this is like the layer behind cbt so this is i am so happy you're doing this Dr Judy thank you of course so I think you know if we're ready to move on we'll talk a little bit about how to identify your nucleus. beliefs because kyle we all have them no matter how developed we think we are we all have core beliefs and a common question I get from people is that all core beliefs are negative and of course they're not sometimes we have beliefs positive fundamentals. also, the reason why we are focusing on the ones that are more negative is because the positive ones are not the ones that cause us distress, you know those are not the ones we need to solveproblems because those are our strengths. right, so for CBT we're trying to identify what the problem is and we're going to solve it, so we're talking more about negative core beliefs, so the idea of ​​the escalation technique and maybe Kyle you and I can go. through an example of this and we can role play is that you start with an automatic thought, which is what you are most aware of, the things that you know you are having these thoughts and thought processes throughout the day.
It's the tip of the iceberg that everyone can see on the water that you start with. an automatic thought you had in response to a stressful situation and then we're going to proceed with each thought, so what would this thought mean if it were true? Then you will have a new thought and then we will ask the same thing. the question of that new thought what if this thought is true what will it mean and this way we really get to the bottom of the belief system and at that point you will get to the core belief and when we do the demonstration this will make a lot more sense , but basically the general description of the escalation technique is to identify a conscious automatic thought that you had in a stressful situation and after each thought, you ask yourself what if this thought is true, what will it be? it means that you then take that second thought and ask the same questions.
I have also provided some alternative questions here that you can ask yourself. say about how i see the world friends and family what is the worst thing the bag can say why is this so bad and what thoughts i have about myself that would make this thought so terrible if it were true so any constellation of these questions it should make you like coming to another thought and then eventually after about five or six iterations you'll come to a core belief that feels more fundamental and basic and permeates your whole life so kyle if you're willing to do that . you want to do a role play where maybe you can role-play a patient coming in with a stressful situation that they're absolutely dealing with, um, I'll take it back to you to ask what would be a common core belief that um we should work on or not should keep that in mind, i have to keep that in mind, we can start with any stressful situation that we can use as a role-play, whether it's relationships, health or career, and then from there we're going to work towards below and then at the end we can talk about some common core beliefs that people have great so I think the biggest feedback I get from members is uh it's relationships and they feel like they're doomed to have um an unhappy relationship , whether it's with this person or someone else they just can't find a relationship that works for them ok that's great so let's go ahead and start with that so let's focus We are in a specific situation so kyle if you were playing the role of this patient tell me a relationship problem that maybe you are facing my relationship problem is that i don't think my partner really loves me and i don't think we will ever be happy but we're married and we're in this arrangement and i feel trapped and i don't see a way out i have it right so the situation is i don't believe that if my partner really loves me they will never be happy and we're married and i feel stuck and i can't see the way and I think you know, um, this is a good situation and this is very timely because I feel like a lot of people are saying that they're having relationship issues right now, even you know as the pandemic goes on because it's causing them to basically , look at your relationship under a microscope and people are thinking a lot more about these kinds of issues so if that's the situation and maybe there are certain things that for example happened that lead you They knew this in particular at the top of their mind. as you're playing this patient, um, it could be that, for example, you know you checked in with your partner this morning and they seem to look down on you, it's like they're not really paying attention to you and you're like you even care about me, even you love me, so what?
It could be like a conscious thought you might have at that response, so again imagine that the problem here was that your partner dismissed you as if you were trying to have a good time with them and they are as if he was too busy. I don't have time and they just acted like they weren't listening like it didn't matter so what automatic thought could you have had in response to that well the two that come to mind are uh this person is mad at me or I'm not i'm worthy of that person i got it right so let's start with this person is mad at me because that's a very quick and primal thought and i'm going to ask you that question you know while we were talking go back one slide you know after each the automatic thought does one of these questions, so what if this thought were true? what would that mean if your partner was mad at you? it annoyed him he got it right so that's the second automatic thought again we're going through the ladder to produce thoughts based on these questions we're asking so what would be so bad if you did something that annoyed him?
What thought do you have about yourself that I would do? this particular idea is so terrible that i'm not aware of my actions i'm not aware of myself i have it and what would that mean to you if you weren't self-aware what would be so bad about it if you weren't yourself -aware that I'm floating through life I am not aware. I get it and what would this mean to you if you were floating through life. Would that mean about your life and how you feel about yourself and your ability to enact positive results? I'm a failure.
I'm failing and failures fail. So I'm a failure. belief that I'm a failure and the way that we can check if something ing is in fact a core belief is that we can ask ourselves that question again, you know, so again going back to one of these questions um, what if is this thought true? what will it mean? What does this thought tell me about me? and i realize there's basically nothing under that that maybe you're going to say different permutations of the same thing which would mean you come in with a core belief another way you can assess whether or not it's a core belief is that the core beliefs are very abbreviated and very universal which means it's like a very frivolous short statement that's not situational so if you look at these thoughts here automatic thought one partner is mad at me well if a partner is mad at you that's situational for your partner, right?
I must have done something to upset him that's still quite situational I'm not aware of my actions well that feels more general but it's not a core belief because what is the consequence that we haven't reached c the sequences are correct so one Once we get to automatic thought 5 and you're saying I'm a failure, it feels like this is something, a statement that could apply to you in situations like I made a mistake at work, I'm a failure, you know? in a fight with your partner i can't even be successful in my relationship you know uh your son gets mad at you i'm a terrible parent i'm a failure you can see how something like this can apply across the board and it's not situational plus it's written in such that it's three or four words almost all the core beliefs are like that it's like it's not a long form it's like it's a failure see how all those things can play a role actually another core belief i was entertained while you were passing by for these automatic thoughts kyle in this role play is that another possible core belief is that i'm not in control you know this idea of ​​not being in control just because as you were talking about automatic three and four you're talking about how you're floating through life, maybe you just don't know whether or not you can enact positive results, for example, and you were thinking about the situation where you're married, but it feels stuffy. do you can't see an outlet that also triggers feelings of not being in control and so people obviously have more than one core belief sometimes you know that so it could be possible that you as you're representing the This patient's role in failure is a core belief and I feel out of control as a second that it might be possible, but the way we would test the core belief is, as I mentioned, to really check if there's something underneath that might come up if you ask those lists of the questions we've been looking at and also wondering if this idea could permeate multiple areas of my life, whether it's talking about friendships, family, romantic relationships, career, or even starting a healthy habit, I mean, just imagine if this person, this patient you're playing with right now, kyle um, starts a new healthy regimen and then in a week they screw up and like you know whatever, um, he skipped a workout which by the way everyone does no matter how successful you are and this However, he's the kind of person who would immediately think I'm a failure and maybe give up and not even try for a long time, so you can see how this is the kind of idea someone might have. they're not um able to believe in themselves and really think they're a failure here's another scaling example um just so you can see a slightly different example um and by the way I didn't see these slides before today so that was a coincidence, yeah that's crazy, I mean this is really good. it's another example of laddering okay imag ine uh you know you're cooking and it's like a terrible soup it's not that it doesn't taste good no matter what happens to all of us um i love cooking and there are still times where i'm like wow this is a real lemon like this is not a good dish but the person says oh the soup is horrible and then asks well sells the question if that were true what would that mean well I'm a terrible cook ok and if that was the case, what would that mean? oh my gosh I guess I'm a bad mom or wife fill in the blank ok and if that were so what would that mean?
Well I just failed at everything and again that's the misbelief and just another example in um how can we distinguish between something that's more situational the automatic thinking the soup is horrible it's just about the suit but see if you ask this question and you follow this scaling technique how quickly do you discover that there is something that is more generalized underneath that basically operates to produce this i thought you come on top of the water on the surface and i want to go back to the example of me like in a marriage where I'm unhappy because when you said something else that kind of winds up as a core belief since I'm not in control and even though this was a, you know, this isn't a therapy session and I'm not married or nothing, I'm still responding like me in this scenario and it's interesting that you mentioned control because control is something that has been mentioned to me before in relationships, even by coworkers, my need to feel like you I'm in control of the stage and the reason I bring this up for our audience is because I've been in a lot of therapy okay I started when I was nine and when I'm working with a new therapist or a new psychologist or even my psychiatrist who also does therapy and they tune in to me the way Dr.
Judy did at the time. it makes me go well they're really seeing it really it's someone who knows what they're doing you're really good and I think sometimes people in therapy experience that and then run away because they're like oh I found out how she knew I have control issues but that's what we're here for it's like pretending they're a car and they're a mechanic their job is to help us find out the truth and they can only work based on the information we give them so if you're new to therapy or just it's starting with a therapist and you run to where they're going now has anyone ever told you this or blah and is it true that's a good sign i think take a deep breath lean into that because you're about to strike gold and the fact that Dr.
Judy said I'm not going to look, go back and see my reaction because I thought you were on to something because that's a conversation I've had before even in this hypothetical mock scenario I love that you're talking about this because it's so funny even when we like to role play the patients um obviously we're getting something from our own experiences you still know exactly and that and I'm glad you said that because you know I also mean with love um uh I call people in my life i'm a type of guy because i think i'm a type of guy like some of the people i like the most aren't a bit of a type i don't think that's necessarily a negative there's a lot of three positives associated with these two but which one is of the problems of a type a type of individual who is very motivated you know they are enthusiastic like and when they feel like they have no control they don't like it like it's something difficult for them but you and I have talkeda lot about this and you know personal development if you're doing good it's not supposed to be a picnic like you're going to feel some things you know that's why it's so fun when sometimes i look at self development stuff where i look at my self help books and people it's like i feel fabulous it's like you can feel fabulous a little bit later but there are certain points of that where you can't feel fabulous all the time and if you do then you're not doing the job and it's I don't mean to criticize anyone who might have liked doing that kind of work and it's like every day I read this book made me feel so happy with myself that it's still a form of personal development but that's a lot more like that's a lot more like um mantras or as you know thinking positive vs researching to find out the root of some of your problems yes i tell people there is a difference between motivation and self improvement and they both have a place and maybe the day before a big presentation you just need the motivation, but the week before the motivation or presentation maybe when you need the self-improvement or personal development, so making sure you know what you're doing is really essential, but I also want to take this time to promote Dr.
Judy's book. Stop self-sabotaging. 30 years, I've been sabotaging my life and I was like, okay, stop right there, do you want help with this or do you just want to talk about it? They said no I wish they could help me I'm doing great you have to go read Dr. Judy's book so I sent it to them. There are six steps to unlock your true motivation. Use your willpower and get out of your own way. It's something we all do on some level. If you go to Dr. Judy's medical circle page, you may see a link to her. book there and also her podcast which is just it's the perfect combination of motivation and self improvement you will feel good after listening to it but you will also walk away with some things you want to work on so dr judy not only understands this, she practices it well and that's the key those are the types of people Please I want to learn and hear it ok Dr Judy back to your presentation amazing so thank you so much Kyle for mentioning the book it's therapy based and we talk about core beliefs in the book like well and kyle's actually going to be a guest on my podcast yeah so definitely keep an eye on that we'll definitely make sure the circle of the net um, viewers know when that episode is coming out, but it will be sometime in the next two weeks.
I'm so excited to be able to interview Kyle for an opportunity, I know I'm very excited as well, very fun role reversal, but, you know, just so we can talk a little bit about solutions, you know, like us. we're thinking about the second half of our hour here and you know tomorrow we'll have even more time to really dig into some of these tools and tips and also your questions I want to leave with a couple of ideas about how to challenge core beliefs and how that we can Challenging core belief is my favorite way to represent a behavioral experiment, so the problem with core beliefs we've been covering is that it's something that feels like it permeates so much of your life, especially when you're stressed. and face stressful situations because that's when your beliefs are tested you know if all goes well these negative qualities don't even come up like you know it think if you had a core belief that you are a failure well if only you you are killing. work and your relationship is going great that's not going to surface at all like i'm sitting idle and doing nothing but it's the time you have that fight with your partner or the time you get overlooked for an ascent like that is when these negative core beliefs emerge and so the behavioral experiment is very important because what we're trying to do is basically shake that foundation so if you think about this iceberg analogy we've been using this e All the time, um, when you buy a core belief, it's really strong, the foundation is super solid, and as human beings, this is what happens to our brains, we're looking for evidence to confirm it, unless we try to do Otherwise, our brains are cognitive misers. they are a bit lazy by default and will just look up stuff in the environment and explain it according to your existing schema so it won't take new information for example lets say someone tells you i love you no matter what even if you make mistakes you will it will take if you have a core belief if i'm a failure and instead of taking and saying wow that's new information like can i really get lucky tonight even though i make mistakes maybe?
After all, I'm not a failure, instead if you have that very strong core belief that I'm a failure, you'll take that thought someone tells you and say yes, but you haven't really seen how. lots of mistakes i can actually make like you I argue against in a way that actually confirms the relief of the report like you're just saying that because you haven't really seen me at my worst you know blah blah blah and then all the The idea of ​​behavioral experiments is basically undermining that foundation. starting to really consciously look for concrete evidence in your environment and in all of your interactions that would dispel the core belief and then just allowing yourself to say okay, there are at least a few situations where my core belief doesn't apply so that your core belief instead being ubiquitous becomes more conditional like ok that's the first step like ok well my core belief doesn't apply to my husband my core belief doesn't apply to my mom my core belief doesn't really apply to my job being able to starting to break it down so you can start to see it more conditional instead of absolute is really the first step, which is why behavioral experiments are fun, you know?
I think they're fun because I'm a researcher I like getting data and you know when all else fails the data is what's going to help me understand the situation a little bit better so the idea is to think of a situation where I could trigger your core belief, um, and then as you consider that situation, um, think of a way that you might behave or act that would give you some data that would give you some indication of whether or not this core belief is true in a way or another, at least with that person or that situation, yes, yes.
I'll give you an example and then, Kyle, I'd love for you to propose one as a patient on this case. and you start with something that has a relatively low stake so maybe you make a mistake that doesn't have much to do with the outcome and it's just with a distant friend it's not someone who cares about you as much as you do but you you care a lot a little bit okay so basicl you know make up this experiment like, okay I'm going to make a phone date with one of my friends I'm not that close to her and then I'm going to purposely call her like 25 minutes late and so you do it, you like it, you commit, but you also have to predict what will happen before you do it, so you predict how you would feel, how you would think, or how you would behave, so you're good, probably if I did it actually, I would do this, I would apologize from top to bottom like oh my gosh I'm so sorry I'm so sorry try to overcompensate be so nice to her like she knows basically you fall all over yourself and ingratiate yourself because you're obviously thinking you don't I don't want to She thinks I'm just a complete effort, you know that, but you walk into the situation, you make this mistake on purpose, and then you basically see what happens, so you call your friend, and then you make this prediction of how you might think or feel that you call them and tell them I'm so sorry that I was 25 minutes late and you make a pact with yourself not to explain yourself too much but obviously you apologize and you're nice about it and then you watch their reaction to you and chances are good that if at all reality was a friend of yours, don't go to fly. they look at you and say you're a horrible human being they'll say it's all good it happens like we have a few minutes left do you want to chat now or do you want to reschedule ok i mean that's the most common thing most people would say and then basically , you go back and you think about this, well this is what I thought was going to happen and this is what actually happened so now what does that mean to me now that I see how this actually works in the real world so which is almost like going back to these questions once the situation has occurred and basically wondering now that I've actually gotten the concrete evidence of what this really means about this correct core belief and at least i th understand one possible idea that I could come up with is , certainly, this person does not seem to think that I am a failure, even if it is conditional, like okay, I have proof of a person, a person does not think that I am a total failure and forgives me easily and it is okay that's the way it is as we start to shake the foundations then you might want to do another experiment that might have to do with work or another experiment that eventually has to do with people who are closest to you and mean the most to you, but really it's about build these layers and the most important thing is that you predict what you think will happen beforehand because that's going to get to your core beliefs and what are those rule conditionals and then you see what actually happens and then you try to make sense of it, I understand that, do you How are these fundamental beliefs related to cognitive distortions?
Because when you mentioned, oh my gosh, if I was 25 minutes late for a call, I'd apologize and you would because I'm assuming this situation is catastrophic even before it happens, so I guess now I'm saying this out loud, candy cognitive distortions are our core beliefs so cognitive distortions are usually related to automatic thoughts huh model level of CBT so this is the part that is visible above water but we don't recognize them like weather distortion until we actually think about it yeah yeah okay yeah but mostly we have patterns right in our thinking like you're a catastrophist like you said like oh my god this person is never going to forgive me and not anymore it will be my friend or whatever or a very black and white thought um automatic thoughts is how we usually talk about um cognitive distortions and that your automatic thoughts will fall into this he scenes and some common types of distortions are things like catastrophizing, ignoring or discarding the positive, which are a lot of rules, like I should have done more yesterday, it should have been neither true, I should have done it, I should have done it, there is also blank thinking and black, which means everything is right or wrong, there's no middle ground, it's very hard to sit in that gray. mind reading where you think you know what other people think of you before you check it out i do that which is good yeah that's very common and then another type of distortion is personalization where you compare yourself to everything and usually you stay short and to your question kyle's core beliefs can also be cognitive distortions i mean most of them are like this even though we talk about disorders more at the level of automatic thinking technically every core belief is some kind of distortion because it's very absolute so it's very black and white I mean I really think the most common type of con distortion when we talk about core beliefs is that it's black and white thinking it's l like it's a period of failure , you know it's not like I'm a flop at crochet I mean that would be nice I don't think it's a core relief like that's real like I don't know how to do it come close but if you say I'm a period of failure, it's kind of a black and white thought pattern where it's like there's no middle ground, he can't just have failed today or fail in this relationship, but he'll do better in the next one you know him and I think which is what we're trying to combat and that's why behavioral experiments are so important because you're basically releasing this idea of ​​something that's absolute, that's black and white, you're starting to create these conditional experiences where it's okay, I'm still thinking i'm a failure but i have to say after this experiment i guess i'm not really a failure for this particular friend yeah i mean and i do these experiments more can you loosen up that kind of thinking yeah um tomorrow we're going to t Go back to Dr.
Judy and she can answer more questions. Tomorrow's live event is for Med Circle All Access members only. If you are not a member of Med Circle All Access you can always start with a free trial if you are a student or a teacher or in the military or a professional or a healthcare worker email me we have discounts for you too on monthly memberships and i'll be happy to give you a code so just email me kyle at medcircle.com we'll put it in the descriptions under this video too um i want to ask this question because it's great as a question i'm 52 is it really possible retrain my thinking at this age how long would you do this beforeto know if it will work?
You can retrain your thinking at any age and I will say that I recently worked with a patient who was 65 years old and has been through extreme chronic trauma for at least 18 years of his life and was able to retrain his thinking so don't lose hope that it's always possible that the job is hard sometimes because you have to deal with some difficult feelings and experiences and the beliefs about yourself, but the idea of ​​CBT is that it empowers you, you feel like you can do something by about it today, and even if you still have those thoughts from time to time, the difference is that once you've been exposed to CBT, you have a plan. you know ok i have this thought again but it's not a big deal i'll just apply these skills that's what i really love about CBT because it's very active and makes you feel good even if the thoughts come up even if I get depressed. again i know what to do now i have a plan and that's what i want to tell aes and um you just know don't give up and keep trying and you really can change your thoughts at any age dr judy also has a whole series um in our medical circle video She books ry on Cognitive Behavioral Therapy and also has another series on CBT that focuses on trauma, so while today we're talking about the general formulas and outlines of CBT, they can be applied to specific scenarios and Dr.
Judy, sincerely, She's our resident therapy, uh, doctor in the medical circle. she has a series on somatic experience acceptance and commitment therapy dialectical behavior therapy i mean she has all of that so if you were interested in this motivated by this enlightened by this then i really encourage you to look at the other series from dr. Judy on different types of treatments Because one thing is true, Dr. Judy, that some people do CBT and act or start with one therapy and then move on to another therapy altogether. I think you know most therapists would call themselves mixed modality therapists and bring whatever is helpful to the patient and sometimes that happens all at the same time when you're acting and dbt you know because those are a little closer. very related um in terms of theory cbt act and dbt are all from the same family of treatments and those are my specialties um or they go through them in sequence you know you start the first few sessions on cbt and then you move into action and I think all of those things are possible and it's really about finding your individual toolkit, I mean, that's what I'm really excited to talk about and thank you, Kyle, just for talking, you know my experience with interventions because that's what really motivates me is like teaching people as many skills as possible so eventually they don't need me yeah I wish people absolutely didn't need me yeah and what I found with our finding with our members is they come into the medical circle and get a membership because they want to see our series on depression, anxiety, ocd or adhd ok they see all those and then they come to me and say ok kyle i saw all those now what i said you got to see the treatment things that are those for me are the most um for me are the most useful series we have to learn how these things work in real applications to see simulated sessions to really see how it works I mean imagine being a parent and you I am going to send your son to CBT therapy, but do you know what is happening there?
Wouldn't you like to see him face to face? Wouldn't you like to pop in and ask Dr. Judy a question so you'll be like a parent is informed on their child's therapy, um, we've got a few more minutes and I want to make an announcement, but before I do, Dr. Judy , uh, your presentation is phenomenal, is there more? Yes, I think tomorrow we can talk more. you know the specific tools of CBT so I'm really excited to talk about that because today we gave you this primer on core beliefs but there are so many other ways to challenge core beliefs behavioral experiments are my absolute favorite but tomorrow we'll talk a little more in detail about visualization as an alternate way or even simultaneously you can do that at the same time as the behavioral experience experiments and also create a new narrative that you know to build a new story for yourself which I think is also very, very powerful and narrative therapy has gained a lot of acceptance lately it has shown a lot more data that it works and I think it's a beautiful conjunction technique to work in concert with CVT techniques but I know there were a couple of people who had questions about what what do you know how to do. a visualization correctly or what is the best way to do a visualization and we'll get to those details tomorrow. because visualization is like a mental rehearsal and this research has shown that when you visualize something and you visualize a result it is almost the same as if you were actually doing the activity you are doing. ce to get to that result and I'll just name one quick study but there are many others where athletes when they can't train in the water for example think of a sprint swimmer who can't always train in the water it's just not practical , they can only access the pool during certain days of the week and certain hours, so a lot of your training is actually mental, it's about imagining yourself swimming, you know, doing the breaststroke as whatever , how to hit that. finish line you know to pass the baton to your teammate you are visualizing it in as much detail as possible and what they have shown is that there have been studies where they have a team practice 20 times and then they have another team mentally rehearse 20 times and the result in terms of what they're actually able to achieve is the same wow so that's the power behind the visualization it really creates changes in your brain and creates these bridges and these con. connections between your neurotransmitters and also when you finally get to that situation for that team you were mentally rehearsing as if your muscles were participating as if they already remember exactly what they are doing in actual practice. we visualize all the time uh before the big meets we would all go to bed and visualize these runs and wear um i even still wear this today they go when you breathe i want you to visualize breathing pure oxygen beautiful clean like and i think they even use colors like breathe the color blue and it just feeds you and keeps you energized and when you exhale you're releasing all your um and your agony and your pain and your stress and you're getting it out of your body and imagine thinking about it for 40 minutes at the end i just wanna say ya you're not even exhaling anything bad your body is full of this good high oxygenation and you feel like i even have goosebumps right now you really feel it in the truest sense of the word and i know we're coming to the end here but dr judy years ago someone I don't know who it was, maybe it was Oprah, maybe I read it, I don't remember, but somewhere they told me that at the end of the day, when you're lying in bed and you're thinking in your day, if there were parts of your day, maybe a meeting or an interaction with someone. that you didn't like how it was when you're falling asleep, replay that part of your day, but on stage you wish, uh, that had happened, so if you had a fight with your son, you replay that and it was actually a good result is it takes us away from the truth or is it a healthy visualization technique I think it can be a useful visualization technique because it really is about you knowing that you can rebuild something that will actually lead you to a positive outcome and I think in some way relates to creating a new narrative writing a different story is like this idea of ​​doing repetition in such a way that you are highlighting the things that are more helpful rather than harmful so that you can see the value in that particular technique and there's really a lot of techniques and for some people that's going to work better than other types of techniques and I think we should be open to all the different ways that, um, you know those types of techniques Many of visualizations can add value to our life and so you know visualization is very low risk so it's like one of those techniques that you can definitely practice and do in different ways and you know just take a look and see what works for you , you know we know what works in research but what really matters ultimately is that end of one is you are what works for you and that's why we encourage everyone you know to both tell me I talk about this all time is like just try like just try you know what you have to lose yeah great good and a very unofficial but recent survey of members of our medical circle and people who are in our free newsletter that you can subscribe to at medcircle.com .
They did not know that we have an application and today it is 45 days old. We have done a very poor job of letting you know we have a medical circle app it is a great tool and a much better viewing experience if you are watching on your phone or tablet you can sign up for the app for a free trial if you are already a member you can log in with your same credentials and access videos that way you can adjust you can download videos you can save them to your library keeps your watch history huh it has a lot of features it's wonderful it's one of my favorite things we put out and it's gotten great reviews so that if you haven't downloaded the app its available for android and ios please let me know if you have any questions. kyle medcircle.com dr judy, we'll be back tomorrow. sign up if you haven't already for tomorrow's event um since it's only for med med circle all access members we will focus more on how to challenge these core beliefs and dr judy will answer your questions live and that replay will be available to all of our members access in med circle video library dr judy always nice to see you thanks for being here and i'll see you tomorrow see you tomorrow and thanks for joining us all bye remember whatever you're going through you got this

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