CBT Part 1: How to Spot Your True Core Beliefs
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Cognitive behavioral therapy or CBT is one of the most effective types of therapy available. Understanding the skills that CBT uses can be incredibly helpful in improving symptoms of anxiety, depression, addiction and more.
Additionally, it's crucial to understand what GOOD cognitive behavioral therapy looks like in order to get the best care possible.
In part 1 of this skill-building series on CBT, triple board-certified neuropsychologist Dr. Judy Ho pulls back the curtain on the " core belief " phase of CBT and how it can stop you from self-sabotaging due to anxiety, depression, or some other emotional health roadblock.
She even performs a mock therapy session of phase 1 of CBT with MedCircle host Kyle Kittleson.
Discover the skills needed to uncover your core beliefs holding you back (and how CBT helps), straight from a leading psychologist in the field.
Watch part 2 of this discussion HERE: watch.medcircle.com/medcircle...
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I'm re hearing this, thank you Kyle for bringing us help, counsel, hope.✨🎇 Thank you doctor.
Spectacular question 11:28
Maybe I'm early but ewe. I've spent my entire 41 years studding people...this girl don't know shit
If you prefer a beautiful a woman reading you off Google advice then listen to this lady
I love your videos but this one is hard to get thru. Being pretty doesn't mean you're a good therapist. She fucking grosses me out dude!
If people are treated with emotional validation, care, empathy, and respect by their parents, they don't go and develop a delusional belief that they are worthless and the world is a dangerous place full of contemptible perpetrators of abuse. Beliefs come from experience.
but in reality, people are often flawed because of how they had been treated, and this spreads to how they might treat their own kids. this is why tackling problems of cognition and core beliefs is important, and of course having a method like downward arrow, imagery rescripting, and emotional regulation strategies helps so much to move towards useful and helpful changes.
Not true bro.the out of house enviroment can get you sometimes even if you were treated that way.Lot of roads to hell.
@@andreasdm8193 agreed.
In an ideal world, yes. However ... this is a dualistic reality; the bad shit is baked in -- and it's up to us to CHOOSE that which is best (for us, our family, community, etc). What we NEED are the TOOLS to DEAL with this "reality". Peace, Love & Light, y'all 🤍.
I agree. It can also come from the outside, yes, but then that's what parents are supposed to do, be there for their kids.
I actually created a "thought tracker" based on my CBT therapy sessions where any time I act out, I stop to answer these questions, "I feel______ because I thought of/that ______(due to a previous event) so I reacted by ______. The situation was ______ (1=insignificant, 5=catastrophic). I reacted like it was ______(1=insignificant, 5=catastrophic). More than likely I reacted because ________(common stressor causing irrational behavior - Hungry,Angry,Lonely,Tired). The truth in rationale is ________. The flaws in my reasoning are ___________. A logical thought would be ___________.
Thank you for posting this! I’m going to share this with a few people if you don’t mind
Nice ...THANKS FOR THE INFORMATION 🐾🦄😇😇🦄🐾🐾🦄🐾🐾🦄😇🤩🤩🥰😘😘😘😘🏳️🌈🏳️🌈🏳️🌈🏳️🌈🏳️🌈😘🥰🥰🥰😍😋😇😇😇
Thank you for sharing 🙏🏼
Wow that's very convoluted. I can barely remember what I was thinking 5 minutes ago.
Very useful!! Thanks a lot!!
CBT helped me get free of drugs. Even now, with 15 years clean, I still fall back on coping skills I learned through CBT. It's become my norm. I think it's great for everyone considering the amounts of stress most people are under right now.
Was it influenced by a core belief? If so where do you think that belief came from?
@@genghiskengmail Thank you for the question, but I'm not sure I'm understanding it correctly. Are you referring to CBT or getting clean? I'd love to give you a proper reply if you'd care to explain, or expand upon the question.
Cyanide_Lollipop ball stretcher
@@richardgibson8403 nipple clamps.
Amazing comment! Love it
YOU CAN change your thinking at any age. My father has become such a gentle listener as he gets older when he used to talk at you and was very cold. He does a lot of reading and works on himself every day and his role in my life has made it so much better and I feel like I gained a new best friend. It is NEVER too late to work on yourself. ❤ NEVER!, but that also mean, if you don't workon yourself you can also get WORSE!
That's the kind of parent a person can forgive.
Wow I'm glad .. my mom still denies everything and chose her old defensive mechanism make me believe she is a psycho
Wowowowowow, such a beautiful parent
I've decided to teach myself CBT - as the therapists I've had so far have not been able to help me fully and I've been depressed for almost half my life now. Unfortunately there's such a long wait time to get new therapists, and you only get a certain number of sessions. I'm sick and done with waiting for someone to support myself, if no-one is going to help me - I'm going to do it myself
THIS ^
It is unrealistic to expect a Therapist to "cure" your lifelong depression.
@@pedrocols She said Help, not Cure. And thanks for the unsolicited advice
@@karlaj.4056 You're welcome and thank you for your unsolicited comment.
@ChessCraft I know what you mean, I've been suffering too. I admire your courage in being your own healer. With the right information I believe it's possible. Blessings to you. ✨
Kyle is the best host ever; so vulnerable, kind and comprehensive!
I like that you're noticing how a person that takes responsibility for his betterment acts. 💚
as a psychology student I think I just found my my new favorite YT channel. Dr. Judy is awesome!
If someone had the core belief 'I'm unworthy/ I'm not enough" since they were a child it may manifest in not trying in school, not feeling worthy of teachers time or attention and falling through the cracks.
I feel exposed
@Natasha Ricardo 🤔Or the opposite, trying to please others which is an impossible task. We need to spread the word to especially young people, and women, that we must first choose ourselves and make conscious decisions to do so. Deriving from that, so many daughters, especially, would not be carriers of this burden that we have to please others, or help them to our own detriment.
Lay teachers and religious nuns and peers, gave me childhood encouragement in academics with praise, acknowledgement and encouragement.
Yes, if you do not feel valued, you do not have self-assertiveness, an opinion or good solid boundaries are crumbled. .
And that person would unconsciously seek out the same personalities to validate their beliefs about themselves and are uncomfortable or even rejecting of people who see them as the opposite belief system
Kyle does a great job, wonderful interviewer
Yes he is a great interviewer. 💙👌🏾
I agree. He's so likeable. Warm & empathetic. Definitely a premium man for cloning! 👍
indeed he is
Agree. Kyle was so brave and vulnerable at this time point too: kzhead.info/sun/YMpslbquf2qehX0/bejne.html but the interviewee dr. completely missed the sensitive moment and instead responded a knee-jerk "Got it", and continued blabbing on. Clueless. She intellectualized up minutes-long of blabbing immediately after, instead of responding to his pain first. an insensitive clueless knee jerk response that was so irksome. You can see as she was blabbing on that Kyle became less emotional and the tender moment to really handle his pain gently was lost, in favour of intellectualized blabbing. I empathize and feel his pain. Wouldnt invite back. Probably Kyle thought it looks good for the show or is friends with her, since she is "triple board certified" - doesnt mean much if someone is thirty-board certified, because the proof is in the pudding. These tools are not the end all and be all, it needs a competent and emotionally sensitive HUMAN BEING to use them on their patients, the same way certified medical doctors need to use medical tools skillfully and in some cases, needs to have good bedside manner. Im a dr and human being, qualified to speak.
@@ladyDlyetful you sure know how to read a lot into simple things. This wasn't a demonstration of how she does therapy with a patient, it was merely an example of how to use a simple technique effectively. Examples are best understood when they break a concept down to their core and focus on the basics of it. This is not a "how to build a good therapeutic relationship with your patient" tutorial, it's an informative interview about how a certain CBT technique works.
Kindly do make a video on overthinkers as they also make life hard for others who are around
Yes, that over thinking thing is hard on everyone! The over thinker themselves AND everyone around them. They tend to create problems where there were none to begin with. I am guilty of this myself. I would LOVE to not!
@@lacie9749 see if there's a video on OCD 😉
the running away part is so true, when feeling found out by therapists lol. I experienced this recently and almost stopped going but pushed through the feeling and its been worth it.
From a psychology student, THANK YOU 🙏❤️
This is gonna make it so much easier to help myself cope with my mental health since I can't have a counselor at the moment.
Running helps your mind. Not fixes, but helps. Every little bit forward helps. Oh, and it can improve physical health too.
And walking. Any nature, sun exposure; for anyone who has physical disability.
Med Cirlce, I am so thankful for you guys! This is such a great resource for me on a personal and professional level! Thank you, thank you, thank you! Your work is not unnoticed! 😊
I have had CBT , however never with the Core belief aspect. This makes so much sense
my best friend got diagnosed with major depression weeks ago, and i'm putting in my best effort to help her out. thank you kyle and dr judy, this video has helped a LOT.
This is so helpful! I am going to make a checklist in my journal so that when something is going on that I start ruminating about so that I can go through this process. Thank you so much for this video!
“Self development is not supposed to be a picnic” This.
Hello I was 12 years old so 1992, I was working with a man who taught a handful of teenagers from my community about CBT. I come from a Canada where we dealt with all kinds of abuse, since being born. The man worked with us and taught us how to use CBT to heal and help us in general. I'm 41 now and I completely forgot about this training, but I've been using it to live my life, all my life. I couldn't be depressed or negative towards myself for very long because I unknowingly had this training and it is what saved me. I'm relearning it so that I can help others because its so basic and in the place where I come from this can and will help others in their life. I hold myself accountable for my thoughts, feelings and actions because of this training, its really been life saving. I can't remember how long the training was like if it was months or years, but it was for a long period of time. I'm excited to learn more and learn how to use it to help others, if possible.
Man! I wish the core beliefs were there when I was in therapy. She hit this out of the park!
So happy you guys are posting more examples of techniques in practice and mock sessions. Would love to have the volume equalized between the two of you so I'm not blaring my speakers to hear Dr. Judy and then having my eardrums lashed when Kyle speaks. However, you guy worth the hearing hangover. Looking forward to watching part 2!
I agree w/ kyle-ive never seen CBT presented like this! Fascinating.
Thank you for making this available, is helping a lot of people :)
Yes, they're the key: the core beliefs. I'm so glad that you're sharing these concepts with other people in such a clear manner :)
I love you guy's videos they give us so much info and it's so cool!! 💖
I wish I could have an appointment with Dr. Judy one day. Watching this video today, I have realized that what my current therapist is doing what she is doing and that I really should be listening to what she says.
The first thing I do is 2021 is watching this video for self help! Hoping I can keep this journey up and confront my core belief this year
"Whatever happens to all of us" ❤❤❤ love that
First timer to CBT. This is really opening my eyes! Thank you so much!
I truly loved the whole interview! Incredible!
Thanks so much! Sending love and support to anyone who is having a difficult time right now. Find a good therapist and seek out support from a friend. You can do this! 💙☀️
when Dr. Judy talked about the experiment with the core belief, I felt discombobulated even thinking about trying something like that. Good thing you just talked about 'not feeling good all the time' (motivation versus self improvement) just beforehand.
Kyle I think you would make a great therapist .
Thank you!
its amazing how core beliefs can influence our behavior so much. that too unconsciously! amazing it is. and moreover its fascinating.
Absolutely amazing interview !! Bravo 👍🙏
i had heard of cbt and core beliefs before but never in relation to each other. Makes total sense that it's all connected actually.
This video was so good, the best one I have seen on this topic.
So so so assertive, clear and structure way to begin getting out of the circle. Of course a therapist is needed to have the objective direction to guide the unknot behaviours that affect us with anxiety and/or depression. I have been on 3 different therapies and still can’t target. This is a so useful tool and shows the inside of a therapy. Thank you Doctor and presenter for your no fear honesty presentation 👏🏼 ❤
I HAVE heard the phrase core belief. I never heard it explained, let alone like this. But I can see how my core beliefs have negatively impacted my life, e.g., when I was in college in the late 60's and early 70's they were always talking about there would be no jobs for college graduates. I believed that and eventually just dropped out of school, as a junior. I am 73 almost 74 and will regret that to the day I die. My other core belief was that I had to work my way thru college as my mother did. Well I didn't really have the stamina she had. But it was my core belief that she would scorn me if I asked her for help getting thru school. I remember the day I told her I was dropping out. She just stood there and choked back her tears. She never asked me why I was quitting. While I wanted her to question me, I was not mature enough to take the leap and tell her why I was dropping out. I have felt the sting of that failure all my life.
@MedCircle. That's really kind. But I am already in therapy and don't want to be pulled in too many directions at once. But it certainly sounds tempting.
this is so helpful indeed, learning to identify the core beliefs
Brand new. Thank you.
I have been experimenting with situations and it's so wow! Very eye opening!
Thanks for this excellent presentation that was truly helpful personally.God bless!
You both enrich our lives. 😍
Thais Gibson has put together a whole program stating this and more. Thank you for bringing this info to light!!
Oh wow this is what I has been confuse all my life. I understand now. Thank you guys.
My first exposure. Retired RN, still trying to expand my knowledge about self care.
Interesting...have never heard of this until recently..see my talents , creativity and intelligence but stuck have not been able to rise to my potential. Regardless of faith and effort. So examining what I believe about myself, life etc. Thank you.
I learned a lot from the whole video. it really helped me. well done
Why does this video has so little views??? This info is priceless!!!!!!
Really great information thank you ❤
I did CBT - it got me through multiple life crisis - and was so beneficial- I did not need prescription drugs to cope ! Great modality !
Did you use the parachute or the humbler?
It helped?
AWE KYLE... I LOVE YOU YOU ARE THE BEST INTERVIEWER...EVER! YOU ARE LOVED MADLY AND YOU ARE WORTHY!
I learned this CBT as “Thoughts are things “ and apply accordingly in whatever appropriate way apples in analysis. V
Exactly!
Thus cbt videos are really helpful i discovered new stuff that I'm willing to use thank you so much for the content
It's awesome and super mind blowing I now understand so much abt my self I love Judy ho and Kyle thanks 😊
I appreciate your network. I was diagnosed with cognitive behavioral disorder over 20 years ago and the therapist that diagnosed me wasn't as good at explaining to me what exactly this is so all I knew it had something to do with my thinking process, which really I found that out on my own through personal research of it. Coming from a highly dysfunctional family having Narcissistic parents I knew something was not exactly normal with my thinking process. However, looking at, reading about and listening to professionals such as yourself my mind can process the problematic issues better. So, now I'm in my 50ities and continue to seek out cognitive behavioral help because the reality is "sum" of us have been so mentally, emotionally and spiritually damaged that it may take a life time to recognize and understand what really is normal. Thank you.
Loved this video !
I love you both ur so amazing at what you guys do!
I love Dr. Judy so much❤️
love you, both!
extremely helpful
Wow she hit on my one of my core beliefs right away! Cool, then I get lots of examples and reactions to the belief. I used to get into trouble at work 'cause I would hide my mistakes. I learned feeling afraid of being found out and afraid if they found out i'd be told off or fired, actually caused me to be told off or fired 🙃. Then I worked on changing one belief to "I'm allowed to make mistakes and that doesn't make me a bad person". This is because I found out, everyone makes mistakes, that's how we learn. Recently though a co worker re triggered this issue and now I'm avoiding working with him, I can't deal with it. I still try to be independent and do things by myself, but increasingly I'm acknowledging I can't do it, my feedback is a truly can't do anything, hardly anything for myself, I need help, so I'm depressed about that. The only way out is to get lots of help, then I get confirmation that I'm useless just like my dad said i was. Not good. Here's my problem, the feedback confirms my beliefs, I admit from the feedback that my beliefs are correct and that leaves me feeling hopeless. I don't see a way out, the way out is to keep getting help for everything all the time and live the life of a useless, hopeless person. I don't think I could live that way.
I've never heard of CBT. It explains a lot. Need to call my therapist ASAP. Thanks for the eye opening knowledge.
Thanks for supporting mental health education 💙 great to hear this was informative
What I see from this: There is the feel good side that is the equivalent of redecorating. Then there is the emotional/psychological surgery side. That is the equivalent of bldg renovation. There is a definite difference. A definite need for both, but time and places for each.
If you don't feel good and you're depressed and helpless follow this tip. STOP FEELING THAT WAY!!! feeling better already, right? You're welcome Yay CBT is the savior we've been waiting for
Wow you helped me out !!
I belief that auto suggestion of positive thoughts or repetitive prayers /. mantra should be able to bring about a change to this negative core beliefs or more precisely over ride the negative core beliefs
I’d argue “I’m a failure” and “I’m not in control” aren’t core beliefs because you can go deeper by asking why those are bad. If so, you ultimately get to lack of control and being a failure being spawned from the true core belief of both of those things being indicators of you not deserving love/respect. However, failures & those not fully in control still deserve some extent of love and respect regardless. Therefore, that actual core belief that needs adjustment to match that of reality is that failures and those not in control should not get love/respect. Its that complete association between those concepts, instead of thinking of them on a correlation gradient, that arouses the sense of fear and hopelessness. In reality we all deserve love/respect, even if failures get it less than successes
I'll try summarising your argument, so correct me if I am wrong. Thoughts like “I'm a failure” are not core beliefs because the belief that “failures deserve poor treatment from society”.
@@oritsejolomiokirika9913 yes, thanks, i over speak lol
@@rightinsideleftistmiasma2975 But it's great that you recognize this about yourself. I do the same thing, but you've got me beat, lol.
It is an actual core belief, because it's an automated thought pattern based on one's personal self beliefs and experiences.
I think deeper into my core belief is, if I make a mistake I will be laughed at, either the will laugh internally or out loud and now a co worker does exactly that, I can't work with him. I allow myself to make mistakes, my husband doesn't, he punishes me every time I do. I reject his attitude, but it keeps getting re inforced, now at work more re inforcement. I've confronted both of them about their attitude and that got me nowhere. So I realigned my self talk and believe everyone makes mistakes and it's ok to make a mistake, it's nothing to be ashamed of. My experience is being punished and berated for my mistakes if I do it infront of some people. I'm stuck
Thank you 🙂
I really like Dr. Judy. I am in my last semester of grad school (clinical and mental health counseling) and CBT is the main modality that I use. I am about to comb through all of her videos. Is there a link for the podcast?
I was searching for somethinh different... but this is very impressive.
Recently been turned on to this and it seems like the answer. Been suffering from a severe neurosis and the feeling of despair has been unbearable lately. I'm so alone and now I understand why. Feeling lonely is the absolute worst. Can't take another failed relationship and I guess my whole mind needs reprogramming. I want so badly to live a happy an abundant life and share it with others. It seems like no matter what I do, all I'm really capable of is destroying myself. Wish I could afford the therapy but my life is totally bottomed out right now and basically have nothing and I just don't know what to do
Im just gonna pause and say: Dr. Judy is absolutely gorgeous. Regarding the main subject: yes, CBT is pretty cool.
Thank you doctor
Great video. To Kyle's question re: "situation" at 54:00, I look at at the situation as a potential trigger that then causes you to have these automatic thoughts/images and the concomitant reactions. Our coping strategies are present even before a situation triggers the response. They are part of how we live our lives, and part of our personalities. Thoughts can be a misleading term in that our cognitions based on a situation can still be unconscious or conscious in a rudimentary way that we cannot articulate. I've seen patients say "I get this feeling", but it really isn't an emotion, it's a thought trace that then leads to an emotion and the attendant physiological response and (maybe) a behavior. I've also seen a raw emotion triggered, and to make sense of it, people will try to articulate what is going on, though often this is only a story we tell ourselves to avoid complete dissonance. Anyway, great to see the videos in this series. (I'm a psychiatrist if you haven't guessed).
Have you ever had cases where the behavioral experiment went poorly? How do you work effectively with your client to make sure that the experiment will go well?
I would guess that the patient was not willing to participate or misunderstood the process for this to happen. That would be frustrating for both & I suppose they both would just keep trying until they got it.
Thanks 🙏
This was a very informative video, is there any way as a developing practitioner that I could access your slides? I find how you have delivered this as a great and simplified way of delivering content that I currently use with clients.
I think it would be a good idea to add information like this to the curriculum for high school students maybe Junior and Senior year students.
Thank you so much for this insightful video. How would you challenge the core belief "I am a terrible person"? What behavioural experiments, visualizations, and other tools you would use?
Plz check the book 'Sleight of Mouth' by Robert Dilts (esp. Chapter 5)
How can CBT help in reducing rumination? Thank you. I enjoyed the video.
"It started out as feeling, which then grew into hope, which then turned in to a quiet thought, which then turned into a quiet word. Then that word grew louder and louder til it was a battle cry!" - Regina Spektor
I just completed my 1st hour of faith formation volunteering as a teaching assistant with 7 1st graders. 1 little girl said she didn't think God loves her. After the teacher said "God made everything and it was all good," her brother leaned in and said "except Dad" and laughed. These are 6 and 7 year old children. It broke my heart.
Wish children's development programmes in school include all thes strategies and knowledge
Nice video, I am a second-year college student majoring in psychology and hope to counsel kids/adolescence. I am always looking for valuable information outside of the textbook and classroom that I can use when I begin my career.
People will be lucky to have you then. Learning is a life long thing that you need to be passionate about to really create positive change.
@@Danielle2Cats I really appreciate that.
That is onw of the most beatifull videos that I have ever seen. Though you need to know that some cultures are more family orienetated than others, in belonging to some cultures - Being detuched from your bigological family of origion - is a real hard thing.
I am a fan of MedCircle, I would like to ask if CBT more particularly Exposure therapy still useful to individuals suffereing from PTSD?
This is good
It is time traveling - awesome
Please make its 2 nd part How to change core beliefs
First time learning this stuff. im a mother dealing with a teenage daughter suffering with anxiety and depression. i have just been researching different angles and directions trying to find the best ways to help her. this feels so helpful. any advise? thanks
you're both so good!
Thos is a great modality and have used it before until I discovered HART. Heart and Right-brain Therapy. I find CBT too ling winded and needing multiple visits. The ladder technique I would use to find the belief(assumption). The you could just ask him where in the body is this core belief held? What does it look like? feel like? Is there a colour? What emotion is attached? Then ask whats something beautiful from your innate healing system coming to transform that belief. You would be amazed at the process and how that core belief can be removed instantly. Can also ask once the emotion is found, How old do you feel? First number that comes up. What was happening when you were….8yrs old. A memory should pop up and an emotion with it, you can do the release of that emotion with the above process. Its very powerful and can eliminate core beliefs fast. The subconscious works well with pictures. I found this helpful with diving into the laddering technique. Thank you. Bless you for helping others live a happier life ❤
xx thank you.
Thank you so much for sharing this kind of formative information. I always wondered while reading about the CBT model and hearing you talk about what is expected to obtein from a behevioral experiment, I have always being corious about the course of action in the face of that the result of the experiment is that the person receive a negative feed back? Like, in the example of the friend call and the person response is overly negative, how do we interviene if the client is receiving a response that might confirm their core believe?
…so, I have aphantasia (which was as of yet unnamed when I went to one of the top art colleges in the nation). I literally was astonished when I heard that some people ACTUALLY CAN SEE things in their heads. It’s literally something that I am unable to do, not something that I “could try,” but am “not committed to.” (In grad school, one teacher said, “you’re just not trying hard enough,” and I thought, “uh, hon, I just graduated from the (then top) art school in the nation… WITHOUT this ability-that shocked me to learn about. If I could have done so, there would be no shock to learning this.SOMEHOW I learned to compensate.”) When visualization practices were called for in earlier parts if my life, I thought, “what is the point of this?” I was a rule abiding, VERY diligent student, so this kind of question was out of character. “Imagine lying on a beach…” There was literally NOTHING there. I could sound-u-alize it. (Alright, waves, wind, seagulls, whatever) but the idea that anyone could ACTUALLY form, imagine, or recall imagery was not even present. It Literally felt pointless. All this to say… 1. There are those of us who simply don’t have the capacity to visualize, please be sensitive, and 2. What is the workaround? (IS there a workaround?) One of the things I’m trying to challenge myself in is, “making a vision board”. (There’s one in my planner.) I’m kind of perplexed. There must be a way to do it; I just don’t find it naturally comfortable. (I have always worked with collage; that may be the solution, but if there are other tips, I’d love to hear them.)
I am a life coach and I am used to going to core beliefs, but it seems that it usually takes longer to get to the core belief than just 5 or 6 questions.
These are just examples and ment to be concise. They progress through the ladder using the worst possible cause/explanation. For example if a dish is bad some might start asking if that's always the case or just say add more salt 😁. I am curious what mental barriers a patient might come up with. Is denial (the add salt example) employed by the psyche in order to protect itself?