Cognitive Behavioral Therapy: Techniques for Retraining Your Brain

Dr. Satterfield's patients can be helped with cognitive behavioral therapy; following these patients as one learns the basics of CBT; how one can train the brain to improve motivation; management of emotions and interpersonal skills.

The roots of CBT; it upends the typical psychoanalysis process; daily events and emotions instead of past history; Dr. Satterfield performs an initial assessment of three new patients; helps them set SMART goals; their thoughts, emotions and actions.

A fascinating aspect of CBT is the collaborative journey the therapist and patient take to create the patient's case formulation: a basis for an individual treatment plan; the doctor helps Michael understand why certain situations make him furious.

After being familiar with the basics of CBT, exploring the Third Wave; it focuses on the process of cognition rather than its content; it is described as Buddhist meditation meets CBT; the research shows some surprising results.

Learning how to quiet the two primary physiological stress pathways; one secretes cortisol and the other secretes epinephrine or adrenaline; CBT helps to examine coping styles; determining whether one is selecting the best adaptive strategies.

Contrasting the emotions of anxiety and fear; how each can feed the other; the SUDS hierarchy to perform an analysis of situations that bring these feelings; behavioral experiments can desensitize one to the things once feared or avoided.

The nine hallmark symptoms of depression; the CBT triangle to describe the three downward spirals that contribute to a depressive episode; Dr. Satterfield walks Maria through tools to help her alleviate her depression; applying these techniques.

The surprising root of many anger issues; how CBT works to decrease hostile fantasies; the thoughts one has when a person or situation triggers one's anger; simple exercises that help recognize triggers; defusing them before they hit a peak.

Looking at a tool that helps build awareness of the thoughts and emotions one has in a particular situation; collaborative problem-solving in CBT creates flexibility; the creativity to find something that works for each individual person.

CBT is developed for the treatment of psychopathology and negative mood states; it is also used as a way to encourage or induce positive emotion; recent scientific studies about happiness; which exercises are effective for cultivating improved mood.

The various types of trauma that can affect people; learning how CBT can be used to treat these patients with great success; seeing how the tools used in CBT sessions help to unstick the brain and begin the process of repairing the damage.

Forgiveness and its associated health benefits begin with a cognitive decision; promoted with both cognitive and behavioral strategies; the scientific research on forgiveness; identifying maladaptive strategies that hold one back; creating a plan.

Turning one's thoughts to what painful events mean in one's broader perspective; how one's reactions can be intentionally shaped using CBT; how CBT can provide tools to support positive shifts in perspective; helping one see the bigger picture.

There is a growing acceptance of CBT as part of the treatment for medical illnesses; from diabetes to cardiovascular disease to cancer; the pivotal role that cognitions and emotions play in empowering patients; helping them manage physical maladies.

Whether one wants to lose weight, quit smoking or exercise more, learning the secrets to creating habits that stick, identifying core concepts such as self-control, self-discipline and willpower — each of these can be affected by the CBT skills.

Patients who use CBT to manage their relationship with food and exercise show decreased weight, decreased body mass index and improved eating habits; using the core behavior change principles; applying them to healthy eating and exercise habits.

Substance use disorders; alcohol, prescription drugs and illegal drugs; what second or third-wave CBT therapies can offer people who suffer from addiction; how community reinforcement approach can be more successful than 12-step recovery programs.

Fewer than half of Americans say they get a good night's sleep on most nights; Dr. Satterfield works with Maria to assess her quality and quantity of sleep; applying the techniques of CBTI (I for insomnia) to fall asleep faster and wake more rested.

Cognitive and behavioral factors influence the experience of pain; psychological factors can alter the experience of pain; mind-body factors that can alleviate or exacerbate chronic pain; the CBT toolbox can also be applied to physical hurt.

Relationships are vital to one's health and happiness; the intricate world of human relationships; the unwritten rules of social interactions; how CBT can help one think through difficult situations without letting emotions get the best of them.

Beyond the therapist-patient scenario; CBT's approach to couples' therapy; focusing on communication, conflict, respect and intimacy. Michael's wife joins her husband in Dr. Satterfield's office to talk about Michael's anger and their relationship.

Problems at work are more strongly associated with health complaints; books like "The 7 Habits of Highly Effective People" and "How to Win Friends and Influence People"; CBT offers a better way to achieve success and happiness in the workplace.

The lives of people who thrive in the face of adversity; why some people flower while others wilt; the keys to flourishing are flexibility and resilience; completing one's CBT toolkit with a list of ten ways to develop personal resilience.

Examining Carol, Maria and Michael's progress; Dr. Satterfield gives his personal recommendations for finding a quality therapist; making the most of one's sessions; evaluating one's progress; knowing when to end therapy sessions.