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TTC - Cognitive Behavioral Therapy: Techniques for Retraining Your Brain

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Posted on 2016-12-24, updated at 2018-02-02, by nobihai.

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TTC - Cognitive Behavioral Therapy: Techniques for Retraining Your Brain|11.28 GB Cognitive Behavioral Therapy: Techniques for Retraining Your Brain Professor Jason M. Satterfield Ph.D. University of California, San Francisco About This Course 24 lectures  |  31 minutes per lecture Why is it so hard to lose weight, stop smoking, or establish healthy habits? Why do couples argue about the same issues over and over? Why do so many people lie awake at night, stricken with worry and anxiety? Why is it so difficult to come to terms with a loved one’s death, even if it’s after a long illness? The answers to these questions—and the path to lasting change in your life—lie in cognitive behavioral therapy (CBT), a well-tested collection of practical techniques for managing moods and modifying undesirable behaviors through self-awareness, critical analysis, and taking steps toward gradual, goal-oriented change. CBT illuminates the links between thoughts, emotions, behaviors, and physical health and uses those connections to develop concrete plans for self-improvement. Built on a solid foundation of neurological and behavioral research, CBT is not simply about treating mental illness. It is an approach almost anyone can use for promoting greater mental health and improving quality of life. In the 24 engaging half-hour lectures of Cognitive Behavioral Therapy: Techniques for Retraining Your Brain, you’ll build a robust and effective self-improvement toolkit with the expert guidance of Professor Jason M. Satterfield of the University of California, San Francisco. You will explore CBT’s roots in Socratic and stoic philosophy, build a toolkit of CBT techniques, and review the latest research about its outcomes. Additionally, this intriguing and practical course allows you to take on the roles of medical student, physician, psychologist, and patient. As a special feature of this course, you’ll observe CBT session scenarios between Professor Satterfield and three “patients”: Maria, 70, is a caretaker for her terminally ill husband. She struggles with depression, anxiety, insomnia, and coming to terms with his death. Carol, 30, is so anxious in everyday social situations that she has trouble developing friendships. Michael, 50, has a temper that can flare up at a moment’s notice. He wishes he could keep his anger under control. After completing this course, you will be armed with myriad resources to examine your own thoughts, emotions, and behaviors and to set yourself on the path to a better life, all without leaving the comfort of your own home. The Science of Lasting Change Everyone has something about their life that they would like to improve. Learning how to assess your situation and select an appropriate tool for change is a vital skill. Cognitive behavioral therapy engages a patient in a very scientific and logical approach to creating lasting change. It is: Collaborative and transparent: The therapist and patient work together as equal partners throughout the treatment process. Empirical: Each session includes homework, such as jotting down notes about behaviors, thoughts, and emotions in a journal. The next steps in the process are based on the evidence of the previous week’s “experiments.” Time-limited: The CBT process is designed for 12-24 sessions. Once a patient understands the process, it becomes easier for them to be their own CBT therapist. Skills-focused: CBT teaches the patient skills to practice in the real world, such as social experiments and somatic quieting techniques. Symptom-focused: While CBT was developed to treat depression, it is also effective for anger, anxiety, chronic pain, insomnia, and developing healthier habits. Present-focused: Rather than the bottom-up approach of traditional psychotherapy, CBT works from the top down, starting with the patient’s daily life. A core assumption behind CBT is that human beings, by nature, aren't particularly rational. In fact, we aren't even mostly rational. We take all sorts of shortcuts in terms of how we think, how we process, and how we make decisions. CBT helps you become aware of your daily thoughts, categorize them as “helpful” or “hurtful” (instead of true or false), and decide how to act on them. Engineer Your Own Happiness Throughout the course, you’ll explore issues that cause people to seek out therapy. In some cases, you’ll get to watch Dr. Satterfield working with a patient, and in others, you’ll be delving into the research to see what causes these issues and how CBT helps to resolve them. Stress: Humans are unique in that we can stress ourselves out with hypothetical events, things that never happen or might never happen. An individual's appraisals may be out of sync with reality, or out of touch with their actual coping skills. CBT helps to uncover those thoughts and to begin restructuring them. Depression: People who are feeling depressed often engage in maladaptive behaviors, which exacerbate their depressed feelings. For example, in one of the three depressive spirals, a depressed person may engage in less social activity, which makes them more depressed, thus causing them to pull away even more. CBT helps patients reverse the spiral and participate more fully in their lives. Anger: Have you ever had a fight with someone that took place wholly in your mind? The journaling aspect of CBT brings awareness to these hostile fantasies, and the somatic quieting techniques you learn can help you avoid letting your emotions get away from you. CBT can help you address a variety of common concerns. Some of these issues fall under the traditional rubric of mental health, such as anxiety, depression, and trauma. Others are stressors in that occur in everyone’s life, from everyday challenges like conflicts at work to potentially life-changing events like the loss of a loved one. Even with medical issues, such as insomnia, weight management, and chronic pain, CBT can be a powerful part of better understanding the problem and enhancing the healing process. Unlike other forms of psychotherapy, CBT places the power in the hands of the patient, who learns and practices an explicit skillset that lasts long after therapy might end. Self-Help for Critical Thinkers Cognitive Behavioral Therapy is a thoroughly enjoyable course for the critical thinker who would like to improve their quality of life. Professor Satterfield’s presentation is warm and engaging as he deftly blends history, science, inspirational stories, and case studies in each lecture. As you progress through the course, you will: *    gain a comprehensive understanding of the complex relationship between cognitions, emotions, and behavior; *    see how a very empirical process can be applied to very emotional situations; *    find success through analyzing situations in which you failed to achieve your goals; *    ramp up your positive emotions and moderate the negative ones; and *    understand the full scope of treatment options available. With the tools in Cognitive Behavioral Therapy and the desire to improve your situation, you can create lasting change in your life simply with the power of your own mind. 24 Lectures 01  Cognitive Behavioral Foundations Begin by meeting Dr. Satterfield's patients - Carol, Michael, and Maria - each with something in their lives that could be helped with cognitive behavioral therapy (CBT). You will follow these patients throughout the course as you learn the basics of CBT, including how you can train your brain to improve motivation, management of emotions, and interpersonal skills. 02  Quantified Self-Assessment for Therapy Trace the roots of CBT and see how it upends the typical psychoanalysis process, focusing on daily events and emotions instead of past history. Watch as Dr. Satterfield performs an initial assessment of three new patients, helps them set SMART goals, and begins to collect data about their thoughts, emotions, and actions. 03  Setting Therapeutic Goals A fascinating aspect of CBT is the collaborative journey the therapist and patient take to create the patient's case formulation, a living document that serves as a basis for an individual treatment plan and guides the therapy process. Watch as the doctor helps Michael unpack his anger to understand why certain situations make him furious. 04  Third-Wave Cognitive Behavioral Therapy Now that you are familiar with the basics of CBT, explore the third wave, which focuses on the process of cognition rather than its content. It's been described as Buddhist meditation meets CBT, and the research shows some surprising results! 05  Stress and Coping Alleviate stress by learning how to quiet the two primary physiological stress pathways: one secretes the stress hormone called cortisol, and the other secretes epinephrine or adrenaline (often called the fight or flight response). See how CBT helps you examine your preferred coping styles to determine whether or not you're selecting the best adaptive strategies for you. 06  Anxiety and Fear Contrast the emotions of anxiety and fear, and consider how each can feed the other. Use the SUDS hierarchy to perform a thorough analysis of situations that induce these feelings, then see how behavioral experiments can systematically desensitize you to the things you once feared or avoided. 07  Treating Depression Identify the nine hallmark symptoms of depression, then use the CBT triangle to describe the three downward spirals that contribute to a depressive episode. Observe as Dr. Satterfield walks Maria through tools to help her alleviate her depression, and learn how you can apply these same techniques to lift your mood. 08  Anger and Rage Delve into the surprising root of many anger issues and see how CBT works to decrease hostile fantasies," or the thoughts you have when a person or situation triggers your anger. Add simple exercises to your life that will help you recognize triggers and defuse them before they become full-blown rage." 09  Advanced Cognitive Behavioral Therapy Progress from basic cognitive restructuring to an in-depth look at a tool that helps build awareness of the thoughts and emotions you have in a particular situation. See how the collaborative problem solving in CBT creates flexibility and the creativity to find something that works for each individual person, given his or her life circumstances. 10  Positive Psychology Although CBT was developed for the treatment of psychopathology and negative mood states, it has more recently been used as a way to encourage or induce positive emotion. Explore recent scientific studies about happiness, and learn which exercises are most effective for cultivating improved mood. 11  Healing Traumatic Injuries Define the various types of trauma that can affect people - from combat veterans suffering from PTSD to victims of random violence - and learn how CBT can be used to treat these patients with great success. See how the tools used in CBT sessions help to unstick the brain and begin the process of repairing damage. 12  Forgiveness and Letting Go Forgiveness - and its associated health benefits - begins with a cognitive decision and can be promoted with both cognitive and behavioral strategies. Delve into the fascinating scientific research on forgiveness, identify maladaptive strategies that are holding you back, and create an A.C.T.I.O.N. plan. 13  Digging Deep and Finding Meaning Move beyond searching for explanations for why painful events happened, instead turning your thoughts to what those events mean in your broader perspective and how your reactions can be intentionally shaped using CBT. See how CBT can provide tools to support positive shifts in perspective and help you see the bigger picture. 14  Cognitive Behavioral Therapy and Medicine Recently, there has been growing acceptance of CBT as part of the treatment for medical illnesses, from diabetes to cardiovascular disease to cancer. Discover the pivotal role that cognitions and emotions can play in empowering patients and helping them manage their physical maladies. 15  Staying on the Wagon Whether you want to lose weight, quit smoking, or exercise more, learn the secrets to creating habits that stick. Identify and define core concepts, such as self-control, self-discipline, motivation, and willpower, and see how each of these can be affected by the CBT skills you've learned in previous lectures. 16  Thinking Healthy: Weight and Nutrition Yo-yo no more: Patients who used CBT to manage their relationship with food and exercise showed decreased weight, decreased body mass index, decreased waist circumference, and improved eating habits. Use the core behavior change principles from previous lectures and apply them to healthy eating and exercise habits. 17  Behavioral Therapy for Chemical Addictions Review the basics of substance use disorders - alcohol, prescription drugs, and illegal drugs - and what second- or third-wave CBT therapies can offer people who suffer with addiction. Add community reinforcement approach (CRA) to your CBT toolkit and see how it can be more successful than 12-step recovery programs. 18  Getting a Good Night's Sleep Fewer than half of Americans say they get a good night's sleep on most nights. Observe as Dr. Satterfield works with Maria to assess her quality and quantity of sleep. Apply the techniques of CBTI (the "I" is for insomnia) to fall asleep faster and wake more rested. 19  Mastering Chronic Pain Both cognitive and behavioral factors influence the experience of pain and the intensity of suffering. Learn how psychological factors can alter the experience of pain, look at mind-body factors that can alleviate or exacerbate chronic pain, and take out the CBT toolbox to see how it can be applied to physical, rather than emotional, hurt. 20  Building and Deepening Relationships Relationships are vital to our health and happiness. Explore the intricate world of human relationships, study the unwritten rules of social interactions, and discover how CBT can help you think through difficult situations without letting your emotions get the best of you. 21  Constructive Conflict and Fighting Fair Go beyond the one-on-one therapist-patient scenario and look at CBT's approach to couples' therapy, focusing on communication, conflict, empathy, respect, and intimacy. Meet Michael's wife as she joins her husband in Dr. Satterfield's office to talk about Michael's anger and their relationship. 22  Thriving at Work through Behavioral Health Problems at work are more strongly associated with health complaints than any other life stressors. Examine best-selling books like The 7 Habits of Highly Effective People and How to Win Friends and Influence People and see where they line up neatly with CBT - and where CBT offers a better way to achieve success and happiness in the workplace. 23  Developing Emotional Flexibility Peer into the lives of people who have thrived in the face of adversity - why do some people flower while others wilt? The keys to flourishing are flexibility and resilience. Complete your CBT toolkit with a list of ten ways that you can develop and sustain personal resilience. 24  Finding the Best Help Round out the course with a look at Carol, Maria, and Michael's progress. Then, Dr. Satterfield gives you his personal recommendations for finding a quality therapist, making the most of your sessions, evaluating your progress, and knowing when to end your therapy sessions. COURSE REVIEWS- Amazingly diverse and fun dive into CBT Date:August 3, 2015 " I stumbled onto this course searching for specific ways to track and understand deeper aspects of my life. Simply put, it's incredible. Besides the plethora of valuable information, real world insights and simple to apply techniques, the authors narration and presentation style is relaxing and nicely timed. The real-world recording of patient interviews were captivating, and showed the authors mastery of the Socratic method. I didn't expect this course to help as much as it has, but I feel significantly more prepared to deal with many of the issues that arrive in life. " Sophisticated and Smart Date:August 3, 2015 " This was and excellent and surprisingly detailed introduction to cognitive behavior therapy (CBT), the science of turning negative thinking into positive thinking. Together with mindfulness/meditation, these two fields complete the approach to emotional intelligence. Professor Satterfield is the dream teacher I wish I had in medical school: smart, well-informed, compassionate with a wonderful sense of humor. Plenty of tools are provided for positive psychology and I believe every student will take something valuable from this course. Perhaps the most powerful aspect of this course was that we followed about 3 patients (one with anger management, one caring for a dying husband, and one in need of a better social life) through their course of CBT. Watching them put the recommendations into daily use was extremely informative. A second powerful aspect was watching the professor listen and guide these patients without actually telling them what to do. He served as an excellent model on how to listen to people who are going through difficult times. I highly recommend this course. Although techniques of mindfulness and relaxation were presented, I highly suggest that the student in search of emotional intelligence also take some of the courses TC offers on mindfulness. Mindfulness/meditation creates an inner state of tranquility allowing one to then use CBT to tackle their daily problems. Very well done indeed. I hope we see more courses from professor Satterfield. " Another point of view Date:July 3, 2015 " There are many positives in this course; it is well organized. The use of "live" cases is an excellent teaching tool. I think its value is in the first few lectures, but not the second half. Therefore, I would recommend parts of the course to others in certain areas but not the course in full. If you like practical, technical tools, you will like this course. It is a very pragmatic, non-intellectual form of therapy (or coaching) . There are many concrete exercises that the viewer can use immediately, (although IMO many are jargon-ish and common sense.) Satterfiled suggests that CBT is unique, while it is not. Contemporary psychotherapy is not the straw man argument that Satterfield uses. In 2015 most therapists of all sorts are collabortive, "partner" with the patient, and combine approaches. "Tell me about your parents" is a cliche. Most therapists of all types say "tell me about yourself and what to want work on in therapy." Further, even Satterfield says he works on childhood/parents, he just calls it "family-of-origin-work." The course would be accurate if it stayed with "Habits" (title) or “Retraining the Brain”, but it goes way beyond that into areas that I would dispute. (Lecture 13 as well as 12, 20, 22). For example (although I am simplifying), I would not see a a woman whose husband is slowly dying of Alzheimer’s to be reduced to a set of “habits” as Satterfield reconfigures it. Further, a full discussion of "meaning" (in life) deserves more than a prepared checklist where you rate your values, pick the highest score and then "do it more." Many patients prefer a "conversational" therapy more than a "homework/checklist" therapy. I disagree with the idea that there is a technical tool to handle every human problem. I think this is superficial and mechanistic. Keep an open mind when viewing this course. Satterfield says: “While CBT was developed to treat depression, it is also effective for anger, anxiety, chronic pain, insomnia, and developing healthier habits." I agree. However, “meanings”, relationships, workplace issues, forgiveness, etc., these topics are well, if not better addressed by other forms of psychotherapy. These include family therapy, existential therapy, relational psychoanalysis, organizational psychology, etc. The last lecture, on how to find a therapist, is also biased. Satterfield only mentions psychiatrists (most of whom don't do therapy anymore) and psychologists and only CBT, while much of valid therapy is conducted by clinical social workers, mental health counselors. and others. Also, while the course cites a good deal of research, it needs to be more critical and also to discuss long-term, lasting results. Personally, while I found the lecturer to be pleasant and bright, I found his attitude a bit smug. There's a sort of "we have an app for that" approach. This is certainly not my temperament and preference; I would not respond well to this approach. As a psychologist and psych professor myself (and I teach CBT as well as other psychologies), I think that rather than continue cliches about depth psychology, TTC should offer better information on a range of 21st century approaches. " Response to review. By:  JSatterfield Location: San Francisco Expert Comment July 6, 2015 Dear NYNM, Thank you for your comprehensive and thoughtful review of our course. I'm glad you found some useful tools and appreciated the "live" therapy enactments. As you can imagine, it is challenging to represent something as complex as psychotherapy (regardless of its type) in a pithy 30 minute lecture format. We hope this course will be the beginning (or continuation) of a process of learning and growth hence the practical tools, surveys, and recommendations for where to continue exploring these issues more deeply. I am the instructor, although, there were quite a few terrific TTC employees involved in the course development. We had many conversations (with input from current customers) about what to include and what to omit. This course was never intended to be a comprehensive review of different psychotherapies as its name hopefully implies. CBT owes a lot to its predecessors and I'm sure it will continue evolving and improving as we hoped we had conveyed. You are correct that some have found CBT to be highly structured and, in some instances, limited in what it can accomplish - hence the emergence of "3rd wave therapies" that include mindfulness and acceptance therapies (there are other TTC courses that cover mindfulness and mind-body medicine in great depth and would make a good companion to this course). You are also correct that there are highly talented therapists of all varieties and, in the real world, most are able to adapt to a patient's needs often using an eclectic approach. We chose to stick with a particular theoretical orientation that would allow us to teach foundational tools then apply those tools to different problems like anxiety, depression, interpersonal conflict, etc. I've found that when I'm learning a new skill set, it is important for me to master that skill set first before adding in other notably different tools. I hope learners won't stop with this course but will continue learning other tools. If you let TTC know of your interest, perhaps they would support the development of other psychotherapy courses too. I would be thrilled to see that. Ultimately, we should all decide what tools work best for us (or what type of therapy we want to seek out). Lastly, I think we may just have to disagree about the utility of CBT as a stimulus for deeper inquiries about meaning, tools to build intimacy, or CBT as strategies for prompting the processing of grief. No therapy can do it all and CBT has its limits but the straw man argument can go both ways. A good CBT therapist also builds a healing alliance, holds unconditional positive regard, and asks probing questions in a way that takes a conversation (and relationship) deeper. CBT isn't just tools and checklists. Those serve as a starting point, as a catalyst, as a means to help a patient collaboratively see what's going on and what needs to be done. This course is not a replacement for therapy but I do think it provides practical tools to help someone on their journey. Again, thank you for your thoughtful review. I will use my own CBT tools now to continue reflecting and growing. As we say in the course, "
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