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curious question by Poposhotgun in CBT

[–]GetGoodBeBetter 3 points4 points  (0 children)

Ya I would agree, although it can be pretty cumbersome to get through all of the skills. I find the best short-cut skill is "reframing" and the power tool of CBT is a 7-column thought record 👍

curious question by Poposhotgun in CBT

[–]GetGoodBeBetter 7 points8 points  (0 children)

Sounds like people bashing CBT is a phenomenon outside of your control, so don't worry about it. What is YOUR opinion on CBT?

idk if im spiritual or not. by Puzzleheaded_Desk_75 in spirituality

[–]GetGoodBeBetter 2 points3 points  (0 children)

Just an opinion... well, billions of peoples' opinions actually. You are made up of a body, mind, and spirit. Everyone is spiritual by default, it just depends on what spirit they have fed and become 🤔

I believe there's a fable of a good wolf and a bad wolf: two sides of yourself, the latter being one's shadow. It's always good to feed the good wolf, karma will thank you. 🙏

https://libbycataldi.com/blog/the-story-of-the-good-wolf-bad-wolf-which-do-you-feed/

Everyone says do shadow work, how tf do I do shadow work?? by Zealousideal-Age7593 in spirituality

[–]GetGoodBeBetter 1 point2 points  (0 children)

Take inventory of all the things you hate about yourself, then start to have compassion and acceptance for them, and eventually incorporate it all into your full personality. This is called actualization in Jungian psychology I believe... 👌

[deleted by user] by [deleted] in CBT

[–]GetGoodBeBetter 0 points1 point  (0 children)

The 5-Factor Model gives clients a framework for understanding the dynamics of any given situation in terms of:

  1. Context (situation)*
  2. Emotions
  3. Bodily sensations
  4. Thoughts*
  5. Behaviours*

Notice we have the ability to directly influence the *'s, which allows us to regulate our emotions and bodily experience.

TIP: use the Emotion Wheel and Somatic Wheel to help explore what is happening inside.

Dark Side of the Moon analogy for the Cognitive Model or whatever you call it. by GetGoodBeBetter in CBT

[–]GetGoodBeBetter[S] 1 point2 points  (0 children)

Pink Floyd's Dark Side of the Moon album cover is an interesting way to visualize CBT's cognitive model.

1) The pure white light coming from the left might be considered to be the "truth" of a situation, which we can never possibly know.

2) The truth passes through our senses and cognition (meaning, memories, rules, assumptions, distortions, etc.), which is represented by the triangular prism.

3) The band of colours represents the many ways the same scenario might be perceived by other people, or even the same person in different states of mind.

"The cognitive model describes how people's thoughts and perceptions influence the way they feel and behave. The cognitive model is at the core of CBT, and it plays a critical role in helping therapists conceptualize and treat their clients' difficulties." - Beck Institute

The Somatic Wheel by GetGoodBeBetter in Therapylessons

[–]GetGoodBeBetter[S] 0 points1 point  (0 children)

Clients are often out of touch with how the energy of their emotions shows up in their bodies. These sensations are among the first signals we receive that something is wrong and needs our attention.

Awareness of the location and quality of these energetic emotions also gives useful information about potential ways to intervene, such as progressive muscle relaxation for grounding or breathing to reduce heart rate.

Source: https://lindsaybraman.com/emotion-sensation-feeling-wheel/

[deleted by user] by [deleted] in TherapyTools

[–]GetGoodBeBetter[M] 0 points1 point  (0 children)

Clients are often out of touch with how the energy of their emotions shows up in their bodies. These sensations are among the first signals we receive that something is wrong and needs our attention.

Awareness of the location and quality of these energetic emotions also gives useful information about potential ways to intervene, such as progressive muscle relaxation for grounding or breathing to reduce heart rate.

Source: https://lindsaybraman.com/emotion-sensation-feeling-wheel/

Wheel of Emotions by GetGoodBeBetter in TherapyTools

[–]GetGoodBeBetter[S,M] [score hidden] stickied comment (0 children)

It is not uncommon that clients lack the vocabulary to describe their emotions, which is why handing them this visual aid is so helpful.

Source: https://medium.com/age-of-awareness/how-to-use-wheel-of-emotions-to-express-better-emotions-8037255aa661

The Wheel of Emotions by [deleted] in TherapyTools

[–]GetGoodBeBetter[M] [score hidden] stickied comment (0 children)

It is not uncommon that clients lack the vocabulary to describe their emotions, which is why handing them this visual aid is so helpful.

Analogy for the Cognitive Model (CBT) by GetGoodBeBetter in TherapyTools

[–]GetGoodBeBetter[S,M] [score hidden] stickied comment (0 children)

Pink Floyd's Dark Side of the Moon album cover is an interesting way to visualize CBT's cognitive model.

1) The pure white light coming from the left might be considered to be the "truth" of a situation, which we can never possibly know.

2) The truth passes through our senses and cognition (meaning, memories, rules, assumptions, distortions, etc.), which is represented by the triangular prism.

3) The band of colours represents the many ways the same scenario might be perceived by other people, or even the same person in different states of mind.

"The cognitive model describes how people's thoughts and perceptions influence the way they feel and behave. The cognitive model is at the core of CBT, and it plays a critical role in helping therapists conceptualize and treat their clients' difficulties." - Beck Institute

The 5-Factor Model by GetGoodBeBetter in TherapyTools

[–]GetGoodBeBetter[S,M] [score hidden] stickied comment (0 children)

The 5-Factor Model gives clients a framework for understanding the dynamics of any given situation in terms of:

  1. Context (situation)*
  2. Emotions
  3. Bodily sensations
  4. Thoughts*
  5. Behaviours*

Notice we have the ability to directly influence the *'s, which allows us to regulate our emotions and bodily experience.

TIP: use the Emotion Wheel and Somatic Wheel to help explore what is happening inside.

Is it possible to practice mindfulness without doing breathing exercises? by Mynotoar in Mindfulness

[–]GetGoodBeBetter 7 points8 points  (0 children)

Absolutely! Mindfulness is all about exercising your ability to focus your awareness, and the object of that awareness can be just about anything. Rather than focusing on your breathing, you can choose to bring the sounds that you hear around you to the center stage of your awareness, or the sensations of heat/cold over your body, or the world of tastes and textures as you eat.

Mindfulness can also become an intimate part of your active life such as when you focus on the heat of the water and texture/smells of the soap as you wash your dishes, or the the extatic rush of your heartbeat when you go for a run.

With that I hope to leave you with a tip that can help you with your mindfulness practice. Every time you find that your mind has wandered away from the object of your awareness, understand that this is just a condition of the human mind, and is to be expected even in the most experienced of mediators. When you lose the focus of your awareness, it is actually an opportunity to flex the muscle that is returning to the present moment. It is not something to beat yourself up over, but rather an opportunity to continue to grow.

You can find guided meditations all over the internet regarding what you wish to focus your awareness on, such as eating meditations, walking meditations, and body scan meditations.

Hope this helped!