Welcome back to another episode of the Peace and Prosperity podcast , and today we're going to be diving into one of my favorite types of therapy . We're going to be talking about CBT Cognitive Behavior Therapy and why it works when you're dealing with fear of failure , self-doubt , any type of negative mindset .
I'm always going to go to CBT when I'm working with people , whether that's an individual or a group setting . Now we've talked about CBT before on the podcast , which stands for cognitive behavioral therapy . If you're not familiar with it , ask your therapist about it , do some research or look .
Just stay to the end of the episode , because I'm going to break down what CBT looks like and how it is helpful and applicable when you're trying to work on healing certain areas of your life . Now I'll say first I'm a fan of CBT because this is the therapy that I was raised on . When I was first in grad school , that was one of my favorite classes .
We had a class on CBT where it was pretty dope . There was one class they were learning how to practice CBT and we were learning we had to be the client .
So our whole class was developed on developing the client , their backstory , what treatment would work and why it wouldn't work and we would pair up with the other class , which were the therapists , and then they would practice on us . What was really great about that experience is developing this person , my person . His name was Calvin .
He lived at home , he was like 25 , I think , going through certain challenges . So certain recommendations that the therapist would throw out to Calvin so he would no longer be depressed . I'm like , look , that's not going to work for Calvin .
You telling Calvin to go exercise Calvin doesn't have money for a gym membership , so make the exercises really practical for him . Or you were telling Calvin to do this on a weekend go out , have fun . All these things cost money .
Calvin didn't have that and it was really helpful because it let me know , even as an early clinician when you're prescribing certain homework assignments for your clients , you got to make sure that they can actually do them , or you mess up the therapeutic rapport . They won't trust you .
They'll feel like you don't get them because you're telling me to do something that right now I don't have the means to do .
Now , even going deeper , why I love CBT is because it looks at how our thoughts , how our feelings and how our behaviors are all intertwined , and then you throw the environment in there too , because our environment plays a role , and this was really impactful when I started to work , not just in mental health but in substance abuse as well , because often our
thoughts of cravings or withdrawals is driving our behavior to go use or abuse whatever substance or behavior we're trying to curb . So , yeah , I'm very much prone to CBT , I do like it , I believe in it wholeheartedly . That's not to say that other therapies don't work , but this one I've proven success with .
So let's look at some of the basics of CBT and how it can be impactful . One CBT helps you identify your thoughts . So what are some of these thoughts that you're having on a day-to-day basis that could be increasing your anxiety ? Oftentimes , when you look at some of these thoughts , we can even go deeper . Look at the core beliefs .
You may have certain thoughts like I'm not good enough , or I'm I won't ever be good enough . I can't do this . I don't feel like doing that . These people are judging me . What if people find out I'm not as good as who I say I am ? All of these thoughts , if you break them down , they come with feelings on the other side of that .
So I'm not good enough . How do you feel when you have that thought ? Maybe sad , depressed , anxious , hopeless . Or what if people find out about me ? Okay , let's take that a little bit deeper . What are they going to find out ? They'll find out . I'm not who I say I am . So now you feel embarrassed , ashamed , guilty , afraid , like come on y'all .
You see why I love CBT ? Because we get a chance to pair how we think , or how we're thinking , our thought patterns , directly to how we feel , and then we get a chance to challenge those thoughts . I will say this , though it's not as simple as how I'm making it seem .
I mean it is simple , but I don't want you to think that you go into see your therapist and that first session y'all going to start getting right into it and you're going to feel like , oh bet , I got this . No , it takes work , because sometimes we don't know how we think , or we don't know what we think . We know how we feel .
Hey , peace and prosperity , family . I want to take a moment to talk about something vital for all organizations Employee wellness . Here's what some of the past organizations have shared about their experiences . Here's what some of the past organizations have shared about their experiences .
So far , I've learned that my mental health has a huge impact as a leader on my team's health , but also to be looking out for signs that I've already been seeing and learning tips on how I can take those back to help myself as well as my team .
So I really appreciate Jason because he really put a lot of stuff in perspective for me . I don't get a lot of days off you know what I'm saying so when I do take one off , I feel really , really guilty .
It's like , oh my gosh , I got so much to do , but knowing that like hey , it's okay , take a break , be yourself and then come back to this and you'll be better . It's just , it's nice to keep hearing that .
So that's good , but it was good to see that you know everyone has burnout things like that , and also just learning how to deal with it more effectively . Be yourself , love yourself , and other people are going to love you too . Like regardless . And workplace is not just workplace , this is family . He was a great speaker .
Yeah , probably one of the best ones that I've seen so far .
If you're interested in investing in your team's mental health , visit jasonlphillipscom or visit the link below , and let's talk about creating a thriving work environment for your organization .
Now back to the episode .
Another reason why so that's the one reason why I like CBT is because you get a chance to identify those thoughts , those core beliefs . Another reason is we get a chance to challenge these thoughts .
Now this is where things get a little bit dicey , because sometimes we'll have a feeling and then we'll look at the thought behind that feeling and then we feel like , oh , that's because I feel it and my feeling is valid . So that means my thought is true ? Nah , but see , it don't really work like that . I feel it and my feeling is valid .
So that means my thought is true ? Nah , but see , it don't really work like that . I wish it did . But just because you have the thought does not mean that that thought is actually factual .
So with CBT we get a chance to really break that thought down , dissect it and look at what is the what's the part of that thought that is true , and then what's the thought that needs some more work ? Or are we adding some pieces on here to make it true ?
Have we had experiences where , yes , in this instance , maybe I wasn't good enough , maybe I didn't make the right decision , but that's not the entirety of my life . See , what happens is we'll take one thought and we'll lump it in to the rest of our situation .
Another thing with CBT we call them cognitive distortions , where we start to look at , you know , patterns of how we're thinking . We call them automatic negative thoughts . So there's oftentimes where we're jumping to conclusions , meaning we know what's about to happen , or we think we know what's about to happen before it happens .
Or we engage in all or nothing thinking , meaning it's gotta be that way or I can't do it . Y'all , we can't . We can't keep showing up like that . I use myself as an example . There were times where I feel like if I don't have all of the things that I need to produce the podcast and I just can't produce . Is that true ?
No , because you can get value whether you're watching on YouTube or whatever platform , or whether you're listening . But I had to get out of my own head and that all or nothing thinking , thinking things had to be perfect in order to add value .
The last piece that I will say when it comes to CBT is really being able to break down the origin of some of these thoughts . Now , this is where we start to look at different traumatic experiences that we've had , different things that people have told us and we've held on to it . And then what's happened after that ?
How do our behaviors start to emulate what we think Meaning ? Maybe you grew up and somebody told you hey , you're not going to be that smart , so you don't need to think about college . So what happens ? You get out of high school and you automatically start working and you always keep that thought in the back of your head I can't go to college .
Where does that come from ? Oh , you know , so-and-so said that when I was younger , or I overheard my mom excuse me , I overheard my mom talking down about me before and I believed that or my dad wasn't around and somebody told me I was going to be just like him , and I believe that .
So our behavior started to play off of how we you know what we've heard , what we've downloaded , and we believe these things to be true , and we actually end up making them true because we have not identified that this is the like , this is the blueprint or the roadmap that we're operating from , and now we end up with this life Y'all .
Let me tell you this you have the power to change the trajectory of how you're living your life . Are you going to have a fixed mindset where everything that's been told to you or that you say you don't challenge it . Or are you going to be in the growth mindset that you say you don't challenge it ?
Or are you going to be in the growth mindset where you say you know what ? Yes , I've heard this , but I'm going to prove this person wrong . Or , yes , this happened to me , but I'm going to work to heal from that wound or to change that experience and how it impacts me .
This is why I love CBT , because we get a chance to break down how we feel , how we think and how we behave , which ultimately looks like how we live our life . Y'all , if you haven't already , I would explore CBT with your therapist , ask them about it if they're trained in it , or do some research on your own .
It takes time , but I'm telling you this it's most definitely worth it . All right , y'all , be blessed . Peace . Thank you all for listening to another episode of the Peace and Prosperity Podcast . Again , if you are feeling like , hey , I'm experiencing high functioning anxiety , don't beat yourself up about it . It is okay .
We all experience anxiety from time to time and I gave you a couple of things that you can do on your own , but don't hesitate to reach out to a professional to better manage what you're going through .
Okay , and lastly , make sure , if you have not like , share , subscribe to the podcast and send this out to a friend , and if you want to hear certain episodes or have certain conversations , let me know . You can shoot me a DM or just leave a review and I will definitely follow up . All right , y'all Be blessed , peace .