Blog

Understanding Yourself Through Cognitive Behavioral Therapy

The article presents the basics of cognitive behavioral therapy (CBT), explaining how core and intermediate beliefs shape automatic thoughts and emotions. Using the analogy of an apple tree, it illustrates how internal beliefs influence the perception of events and reactions to them. The article also includes examples showing how different perceptions of the same situation can lead to different emotional reactions.

How CBT has redefined our understanding of psychology

This article delves into the historical roots of cognitive-behavioral therapy (CBT), starting from the 1960s with the work of psychologist Aaron Beck. It highlights the key aspects of CBT in the context of an era dominated by psychoanalysis, also presenting arguments for the method's effectiveness.

How CBT has proven to be effective

The article explores the history and effectiveness of Cognitive Behavioral Therapy (CBT) in treating various psychological issues such as depression, anxiety, and PTSD. It also emphasizes the importance of consulting with professionals and the limitations of applying CBT in cases of severe mental disorders.

Think, Feel, Act!

The article discusses the fundamentals of cognitive-behavioral therapy, focusing on the interconnection between thoughts, feelings, and behavior. Examples from a dialogue between a psychologist and a patient illustrate how changing one's thinking can lead to positive changes in emotional state and behavior. The article also promises to offer strategies for breaking the vicious cycle of negative thoughts and feelings.

Automatic Thoughts: What Grows in the Garden of Your Mind?

This article explores the concept of "automatic thoughts" within the framework of cognitive-behavioral therapy (CBT). The authors draw an analogy with an apple tree to illustrate the hierarchy of human beliefs that underpin these automatic reactions. The article also discusses how various life experiences can impact our primary emotional responses and thoughts.

Hidden Filters of Consciousness: How Intermediate Beliefs Shape Our World

This article explores the concept of intermediate beliefs in the context of psychotherapy. The author explains how these beliefs act as internal filters through which we perceive the world, and how they relate to automatic thoughts. The article also emphasizes the importance of becoming aware of and reassessing these beliefs to improve mental health.

Core Beliefs and Their Role in Shaping Our Lives

The article discusses core beliefs as the foundation for intermediate beliefs and automatic thoughts, focusing on two main categories: those related to helplessness and those related to unacceptability. The author emphasizes the importance of systematically exploring all levels of beliefs, starting with automatic thoughts, for effective cognitive-behavioral treatment.

Automatic Thoughts Journal

The article discusses the practice of keeping an "Automatic Thoughts Journal" as one of the key tools in cognitive-behavioral therapy (CBT). The author explains how to properly record and analyze automatic thoughts to reduce the level of mental discomfort and prepare the ground for working with deeper levels of beliefs.

Alice's Story, Overcoming Depression

This article explores the example of a person suffering from depression to demonstrate the relationships between automatic thoughts, intermediate beliefs, and core beliefs. Through analyzing her life path and interaction with a psychologist, the article explains how these levels of thought are formed and how they can be altered to overcome depression. The approach is based on the principles of cognitive-behavioral therapy.

Can Irrational Beliefs Be Beneficial?

The article examines the impact of irrational beliefs on a person's psycho-emotional state. Using the example of John, who strives for success due to a deep belief in his own incapacity, it demonstrates how such attitudes can become destructive coping strategies. The author emphasizes the importance of recognizing and revising one's beliefs to improve the quality of life.

Positive Thinking is Not About CBT!

The article discusses the differences between positive thinking and cognitive-behavioral therapy (CBT). It emphasizes that, unlike mere positive thinking, CBT is aimed at correcting cognitive distortions and adaptive behavior change. This approach offers a deeper and more realistic analysis of the situation, which helps more effectively cope with emotional problems.

The Technique "Three Possible Outcomes"

The text discusses a cognitive behavioral therapy (CBT) technique for dealing with negative automatic thoughts called "Three Possible Outcomes." This method helps expand awareness and reduce anxiety by considering the worst, best, and most realistic outcomes of a situation. Using this technique can significantly lower the level of negative emotions.

Choose Life!

This article addresses the current topic of depression and suicidal thoughts, providing statistical data and analyzing the connection between them. It highlights the role of Cognitive Behavioral Therapy (CBT) in combating these issues, as well as the importance of seeking professional help and the availability of free psychological services. The article aims to inspire and support readers, reminding them of the value of life and the importance of maintaining hope.

Overcoming Dark Days: Self-Help as a Method to Fight Depression

This article explores the profound aspects of depression, unveiling it as a multifaceted mental disorder that envelops the soul and thoughts. It offers a deep look into various treatment methods, including cognitive behavioral therapy and bibliotherapy, supported by research findings. The article aims to provide readers with information and tools for self-help, inspiring hope for recovery even in the most severe cases of depression.

Depression Diagnosis: A Journey to Self-Understanding

The article explores methods of diagnosing depression, starting with a general screening of symptoms and moving on to self-diagnosis through the Beck Depression Inventory (BDI). It emphasizes the importance of consulting with specialists for accurate diagnosis and treatment, especially in severe cases. Additionally, the article offers practical advice and exercises for those seeking to improve their mental state.

Misdiagnosed Depression: How Hormones and Vitamins Affect Our Emotional Health

The article discusses how physical health, including hormonal balance and vitamin levels, can impact a person's emotional state. It highlights that symptoms often associated with depression can be caused by physical issues, such as vitamin deficiencies or hormonal imbalances. The authors emphasize the importance of a comprehensive approach to diagnosing and treating mental disorders, considering both psychological and physiological aspects.

Transforming Thoughts: The Path to Overcoming Depression through Understanding Cognitive Distortions

In this article, we explore how cognitive distortions contribute to the development and maintenance of depression, highlighting the importance of understanding these mechanisms. We offer specific methods for identifying and correcting negative thought patterns that can improve your emotional state. Readers are given the opportunity to delve deeper into the topic of cognitive distortions, a key step towards recovery from depression.

Ought-To-Be: Running in Shackles

In this article, we delve into the world of cognitive distortions, uncovering how they affect our perception of reality and mental health. Special attention is given to understanding and correcting 'ought-to-be' thinking, aiming to help readers achieve a more mindful and joyful outlook on life.

Beyond Labels: The Art of Holistic Perception

The article addresses the issue of labeling, explaining how this overly generalizing perception of people limits our understanding of their diversity. It offers methods to combat this habit, including exercises for recognizing and replacing negative labels with positive ones. The goal is to teach the reader to perceive themselves and others holistically, overcoming stereotypical thinking.

Inside Out Thinking: Liberating from the Fallacies of Mind Reading

The article delves into the concept of cognitive distortion known as 'mind reading,' which characterizes the tendency of people to presume they know the thoughts of others. The author elucidates how this distortion leads to misconceptions about how we are perceived by others and its impact on our emotional state and interpersonal relationships. The article concludes with strategies to counter this trend, including self-awareness and open communication, to enhance mutual understanding and emotional well-being.

Self-Esteem in the Abyss of Depression: A Journey to Self-Acceptance and Inner Balance

This article delves into the impact of depression on self-esteem, revealing how negative self-perception exacerbates depression symptoms and hinders a fulfilling life. Through the analysis of real-life cases and expert advice, it offers practical steps to overcome self-criticism and bolster inner harmony. This article serves as a reliable guide for those seeking to build self-confidence and transform their lives for the better.

Technique: Stand Up to Your Inner Critic

This article presents effective methods for self-esteem enhancement that you can apply independently. The main technique involves learning to confront your inner critic, for which it suggests maintaining a special table with self-critical thoughts, their cognitive errors, and rational responses. The article emphasizes the importance of regular practice of these exercises to achieve significant changes in self-perception and boost self-esteem.

Technique: The Mirror of Self-Criticism

The article explores the impact of self-criticism on self-esteem, offering readers an exercise in which they express their inner criticism in a role-playing game, directing it towards a loved one. This helps to realize the unfairness and harshness of self-criticism and highlights the importance of a gentle and supportive attitude towards oneself for improving self-esteem and achieving life goals.

Technique: Become Your Own Advocate

This article offers a unique approach to overcoming self-criticism by introducing the concept of an internal advocate. Through an analogy with the judicial process, readers are presented with a methodology that effectively helps defend against self-accusations and negative thoughts. Describing the process of tracking, disputing, and reinterpreting self-critical beliefs, the article provides practical advice and questions for self-reflection, promoting the development of a healthier and more supportive relationship with oneself.

Perfectionism: When the pursuit of ideal becomes a trap

Perfectionism is a striving for the ideal that can be both your ally and your enemy. In this article, we will consider destructive perfectionism, which leads to self-criticism, fear of failure, and, as a consequence, depression.

Techniques: Overcoming the Fear of Making Mistakes

The article offers effective methods to combat perfectionism, aimed at embracing imperfection and reducing the fear of making mistakes.

Awakening the Will: Why Depression Breeds Apathy

This article discusses the issue of depression and its impact on a person's motivation and activity levels. It explores how depression can paralyze the will to act, leading to inactivity and procrastination, and emphasizes the importance of overcoming this state to return to normal life. The article offers reflections and strategies for fighting depression, including changing one's mindset, overcoming a lack of motivation, and the importance of taking active steps to improve overall well-being.

Technique: A Day Under Control

The article presents a unique planning technique "Two Columns", aimed at improving self-organization and increasing personal efficiency. Readers will learn how the simple division of tasks into "plans" and "facts" can help not only in achieving set goals but also in understanding their daily actions. Special attention is given to the analysis of what has been accomplished, which allows learning to adapt to changes and find a balance between what must be done and what is desired.

Technique: An Action Plan Against Procrastination

In this article, we reveal the secrets to effectively combat procrastination through the proven method of the anti-procrastination sheet. Discover how simple steps of breaking down tasks and realistically assessing their difficulty and potential pleasure from completion can transform your approach to work and personal tasks, leading to increased productivity and improved well-being.

The Shadow of Guilt: The Interconnection of Guilt and Depression

The article explores the relationship between feelings of guilt and depression, emphasizing how excessive or unjustified guilt can contribute to the development of depressive states. The authors differentiate between healthy and unhealthy guilt, discussing how the former can motivate positive changes, whereas the latter often leads to self-isolation and a deepening of depression. Strategies for developing self-awareness and correcting unhealthy guilt to improve emotional well-being are proposed.

Technique: Escaping the Trap of Excessive Expectations

The article discusses the problem of guilt arising from unrealistic self-demands and constant self-criticism. It describes methods for reevaluating internal settings and replacing 'should' with a healthier perception of personal capabilities and desires. Readers are offered practical advice for freeing themselves from self-blame and building a more harmonious relationship with themselves and their mistakes.

But What If My Problems Are Real?

The article discusses the difference between depression and natural sadness, emphasizing that depression is always linked to distorted thinking, while sadness is a normal reaction to real events. The author explains that even serious life problems do not directly lead to depression, but affect our emotional state through the filter of our thoughts. It is highlighted that understanding and correcting distorted thoughts can significantly aid in coping with depression, distinguishing it from natural sadness caused by life circumstances.

Depression and a Terminal Diagnosis

The article explores the emotional and psychological trials faced by individuals after receiving a severe diagnosis, highlighting the difficulty of conveying their experiences to healthy people. It narrates the story of Olga, whose life drastically changes after suspecting cancer, and how she battles with depression and loss of life's meaning through working with a psychologist. Ultimately, Olga comes to realize her immutable personal worth and the importance of small achievements, which helps her restore her self-esteem and change her emotional state, despite physical sufferings.

How to Thrive with Physical Limitations?

The article explores the impact of physical limitations on a person's emotional well-being, highlighting the role of cognitive distortions in perceiving one's own abilities. Through the story of Anna, who faced depression following her husband's disability, a path to emotional recovery through cognitive-behavioral therapy and reevaluating life values is shown. The article concludes with reflections on the importance of focusing on capabilities rather than limitations, urging readers to reassess their views on happiness and self-fulfillment.

Finding Yourself After Losing a Loved One

The article explores the story of Anastasia, who experienced deep depression and guilt following her brother's suicide. Through psychotherapy, she learned to free herself from self-blame, which helped her change her attitude towards herself and her experiences. As a result, Anastasia emerged from depression, accepted her innocence, and began to live a fulfilling life.

Lose Your Job and Fall into Depression?

This article explores the psychological and social consequences of sudden job loss, examining the emotional roller coaster that accompanies such events. Through the personal experience of Alexander, who worked for a long time in a successful company, it discusses the struggle with depression, declining self-esteem, and professional failures. The article also suggests ways to overcome emotional difficulties, emphasizing the importance of support and self-recognition during tough times.

Being Sad Does Not Mean Suffering from Depression

The article explores the difference between ordinary sadness and clinical depression, emphasizing that experiencing loss and failure is natural and does not always indicate a mental disorder. It explains how distorted thinking can turn normal emotional responses into symptoms of depression that require professional intervention. The article aims to help readers distinguish natural feelings of sadness from serious psychological illnesses, facilitating self-diagnosis and understanding when specialist help is needed.

The Key to Happiness: Overcoming Destructive Beliefs

The article explores how destructive beliefs impede our happiness according to cognitive-behavioral therapy. It describes the difference between temporary well-being and true life quality improvement, achieved through a deep understanding and reevaluation of these beliefs. The text also introduces methods and tools, such as the 'Dysfunctional Belief Scale', to identify and correct these beliefs, facilitating long-term emotional well-being.

«I'm great»? Why do I constantly seek praise?

The article discusses how dependency on external approval can negatively impact our lives, making us vulnerable to others' opinions and hindering the development of healthy self-esteem. The author analyzes how internal beliefs shape our emotions and sense of self-worth, and emphasizes the importance of self-validation over seeking approval. The conclusion offers steps for rethinking dependency on approval and developing stable self-esteem.

The Path to Healthy Self-Esteem

This text explores ways to free oneself from dependence on others' approval. The main steps include analyzing the advantages and disadvantages of current beliefs, rewriting negative attitudes into more realistic and useful ones, and developing a habit of self-approval. By following these recommendations, a person can increase their independence and improve their quality of life.

Dependence on Love

Love, celebrated by poets and artists, uplifts and gives a sense of life's fullness. However, turning love into a pathological need destroys personality and hinders building healthy relationships, especially in people with low self-esteem. True happiness and life fulfillment can be found by learning to regulate one's mood and enjoying pleasures that do not depend on the presence of a partner.

How to Overcome Love Addiction?

This article explores happiness and beliefs related to love and relationships. It explains that happiness can be achieved in various ways and offers techniques to change negative beliefs associated with loneliness. The article teaches how to find joy in everyday things and develop independently of romantic relationships.

Addiction to Achievements

Love, celebrated by poets and artists, uplifts and gives a sense of life's fullness. However, turning love into a pathological need destroys the personality and hinders the building of healthy relationships, especially in people with low self-esteem. True happiness and life's completeness can be found by learning to regulate your mood and enjoy pleasures that do not depend on having a partner.

How to Stop Living for Achievements?

The article discusses the dangers of being addicted to success, pointing out that achievements do not guarantee happiness and well-being. Examples of celebrities like Lady Gaga and Jim Carrey illustrate that even the most successful people can suffer from depression and other issues. The importance of finding a balance between goals and personal life, as well as recognizing the intrinsic value of each person regardless of their achievements, are the key takeaways.

Dependence on Ideals, Perfectionism

The article explores perfectionism, emphasizing that striving for high standards can be beneficial, but when it turns into rigid demands, it leads to negative consequences such as anxiety and dissatisfaction with life. Life examples show how early experiences and upbringing can contribute to the formation of perfectionist beliefs and behaviors. In conclusion, the author calls for a balance between striving for perfection and achieving acceptable results to avoid burnout and disappointment.

What to do if you have perfectionism, no ideal, but want to live normally?

The article examines two types of perfectionism - negative and positive, offering effective recommendations for dealing with perfectionist tendencies. The author presents eight key strategies, including motivation for change, cognitive restructuring, process orientation instead of result orientation, and formation of new, healthier beliefs. The main idea is that perfectionism can be overcome by learning to accept imperfection, love oneself unconditionally, and take care of oneself daily.

I'm Entitled. What's Wrong with This Belief?

This article examines the problem of the «I'm entitled» mindset, which develops in people who expect the world to revolve around them and satisfy all their needs. The author explains how this attitude originates in childhood, provides examples of its manifestation in adult life, and describes the negative consequences of such thinking, including disappointment, strained relationships, and loss of independence. In conclusion, the idea is proposed that it's important to accept the world as it is and understand that there's room in it not only for us but for other people as well.

How to Cope with Obligations?

The article discusses the beliefs of obligations as a source of stress and dissatisfaction, emphasizing that these attitudes make us feel like prisoners of circumstances. The author suggests recognizing the unrealistic nature of such beliefs, replacing them with more flexible formulations, and taking responsibility for our desires and actions. The practice of gratitude and compassion, as well as the ability to ask for help and accept imperfections, can help reduce stress and improve the quality of life.

Am I Always to Blame? The Illusion of Omnipotence

This article explores the psychological phenomenon of personalization—the belief that you are the cause of everything happening around you. The text reveals the mechanisms of this thinking, its negative consequences such as stress, anxiety, low self-esteem, and relationship issues. It also examines the reasons for the formation of such beliefs, starting from childhood and the influence of cultural norms. In conclusion, recommendations are provided on how to overcome personalization and free yourself from unjustified guilt.

The Escape from the Trap of “It’s All My Fault”

The article examines the phenomenon of personalization—the tendency to perceive events as personally related to oneself. It discusses methods to reduce the negative consequences of such thinking, including self-observation and situational analysis. The author offers practical advice and exercises to improve mental well-being and free oneself from unnecessary guilt.

Being Unhappy: A Choice or Circumstances?

The article explores the idea that true happiness does not depend on external circumstances, but rather on internal perception and personal decisions. It emphasizes that attachment to high expectations and external factors makes us vulnerable to dissatisfaction, whereas accepting reality and practicing gratitude contribute to more sustainable happiness. The main idea is that recognizing one's responsibility for their own happiness and inner state is key to a more fulfilling and contented life.

How to Stop Being a Victim and Take Responsibility for Your Happiness?

The article encourages abandoning the role of a victim of circumstances and taking responsibility for your life by controlling your thoughts and actions. The author suggests practicing journaling to identify limiting beliefs and develop proactive thinking through the right questions. Transitioning to an active position in life requires patience, mindfulness, and gradual achievement of realistic goals.