Polar Warriors
CBT Techniques For BIPOLAR DISORDER (Cognitive Behavioral Therapy)
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It's been a little while since I've talked about “CBT” techniques. If you aren't familiar with CBT or “Cognitive Behavioral Therapy,” it's a fantastic approach to literally changing the way we think. I'm not going to get deep into what CBT is. I'm going to stay focused on a few CBT tools you can add to your Bipolar toolbox.
PLEASE remember that I'm not a doctor or medical professional. However… I live with severe mental illness every day of my life. I speak from a place of lived experience. That makes a big difference sometimes.
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[Music] salutations Warriors it's been a little while since I've talked about CBT techniques if you aren't familiar with CBT or cognitive behavioral therapy it's a fantastic approach to literally changing the way we think I'm not going to get deep into what CBT is I'm going to stay focused on a few CBT tools that you can add to your bipolar toolbox please remember that I am not a doctor or a medical professional however I live with severe mental illness every day of my life I speak from a place of lived experience not just a textbook that makes a big difference sometimes so there's a lot of CBT techniques out there which is great and makes it easier to find something that works for you the few I'm going to share today are ones that I personally have found useful I'd like to thank author and speaker Mark Tyrell for inspiring this video without further Ado let's get right to the good stuff the first CBT tool is to focus on how your feelings will change feelings are fluid they don't stay the same forever I can't even remember what I was upset about a year ago let's say you're angry anxious or a little depressed take a few minutes and think about how you'll feel once the nasty feelings go away if you're a journalist writing things down can be very helpful the process of writing will slow down your thoughts so it's like a double benefit let's say your spouse boss or friend said something that upset you you can't stop dwelling on it and it starts wearing on your emotions instead you can write think or say something like I'm feeling upset right now I'm angry I've been angry before and it never lasts forever when these feelings change I'm going to feel calm clear-headed and peaceful again say or write that last sentence a few times I'm going to feel calm clear-headed and peaceful again after that we move to the next phase imagine what the first signs will be when you start to feel better your shoulders relax your breathing slows down your mind isn't fixated on what upset you you start to feel a sense of forgiveness towards self or others if you can write this stuff down even better now that you've put some work into reframing those unhealthy thoughts or feelings do a personal check-in and see if you feel any calmer if not give it a try just one more time feelings always change remembering that alone is useful let's move on to the second CBT tool chew it over and act normal I found a wonderful quote from Mark Tyrell which states anxiety is a survival response not an illness but it's a response that can go wrong sometimes to the point that it hinders rather than helps like a guard dog that feels like it's helping even as it bites the leg of the friendly mailman your anxiety response kicks in because it senses a threat even though that perceived threat may not actually be real one way to train your anxiety to be selective and behave is to give it feedback to let it know thanks but you're not needed right now end quote anxiety is highly attached to the actions we take if we yell tense up or take it out on someone else the anxiety starts to burn it feeds it so we have to trick our minds and body a little bit we have to do things that we normally would not during a fight or flight response open up your body posture take some slow breaths quiet your speech force yourself to smile chew some gum or imagine that you are to salivate a little bit these are all things that you wouldn't do during a legitimate threat the goal here is to change the feedback to our fight or flight brain also known as our sympathetic nervous system by consciously behaving in these new ways we're sending messages to our brain like hey if it were a real threat I wouldn't be smiling talking quieter or focusing on my breath things must not be so bad after all we can literally create new neural Pathways in our brain new ways of responding to threats but it takes time I have 43 years of responding to life circumstances in certain negative ways it's taken me time to change my physiological and emotional responses to life it's so worth it though it's about enhancing the quality of the rest of my life now for CBT tool number three put your thoughts on trial when we're anxious about something it usually stems from the fear of some consequence so what are the consequences that's the first golden question let's say you started a new job and you're super anxious about it so what are the consequences I'm afraid of meeting new people what's the consequence of that my co-workers might not like me so what's the consequence of that I'll feel upset consequence of that I'll feel like I'm unlikable it goes on and on right eventually we need to switch gears and ask the second golden question so how will I deal with that switch your thinking from consequences to the prose we know to be true it's like drawing a line down the center of a piece of paper and then writing the pros and cons on each side when your brain says a con like people won't like me you can immediately add a pro of I have plenty of friends who like me or I typically enjoy meeting new people if you can try to find two Pros to each con this will help offset the unbalance between positive and stinking thinking it might sound trivial but you're reprogramming your brain each time you practice this you're putting your thoughts on trial challenging them and sorting out the from the helpful with enough practice you can eventually come up with a pro for any consequence you'll be able to go from they'll probably just fire me to even if they did I'm still gonna Thrive that is the beginning of your anxiety diminishing that's CBT give it a try tell your brain that there's nothing to report here stand down there's no threat please remember I'm not a medical professional and I'm not affiliated with author Mark Terrell I'm simply giving credit where it's due one of my goals with this channel is to share tools techniques and tips that have helped me to live a more peaceful life that's it I'm a huge fan of CBT and will probably continue to share techniques on this channel so stop by again soon if you're inclined join the conversation in the comments I learned so much from listening to the community if there's a CBT technique that you love share it with the rest of us I look forward to hearing from you take extra good care of yourselves and I'll be back here soon with more polar Warrior videos stay well [Music] thank you [Music]
#CBT #Techniques #BIPOLAR #DISORDER #Cognitive #Behavioral #Therapy
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You have nice and soothing voice
😢❤
Thanks for the CBT tools, it is so very needed. Our area needs more professional helpers that actually offer tools, but until then it's great that you provided them. Thinking is really a problem for more than just BIPOLAR sufferers in society today we could all use CBT…Thanks Again!
Thank you,your advice makes so much sense. I REALISE NOW How important CBT, is to help in my ongoing battle with depression,an help me gain better wellbeing and understanding.at present i see a Psychartrist..but im on meds ,that are not helping,ive not been in hospitial since a relapse in 2016,but,it was a very traumatising experience..I'd stopped meds an went into sever 🎉psychotic manic episode 😢😢😢ISSUES,were not addressed after my discharge from hospitial by the Mental health proffessionals.
I didn't want to go into therapy or group work,it still brings on nightmares an anxiety ,to have to admit I have to bit the bullet an deal with realities of what happened to me.its getting worse,I'm now sixty, depressed more oftentimes.But
i will try to implement an seek help ,but im thankful that you speak from Experience an not text book.My Psychartrist sees me every 3months for medical reviewt,Medication is on offer, I'm going to be honest an not lie or deny the truth..I'm not coping
Hopefully I will get some constructive input an help.I realise that I have to help myself too
Thank you for sharing .
Ty!!! Great post 🙏
Thank you for those words of wisdom my friend…
I’m bipolar 1 mixed bipolar depression I also have cptsd and ADHD
Ty
"stinking thinking" i like that <3
My friend kinda girlfriend has bi polar and she is terrible at calling or texting back. I try not to be mad about it. How should I respond to it do you think?
As a therapist, I found this video very insightful. I wonder if the whole video was just one take; how did you do that?
In the name of Jesus:
I decree that by the stripes of Jesus, I am healed, along with my family. Isaiah 53:5
I decree that God has not given my family the spirit of fear, but of power, love & a sound mind. 2 Timothy 1:7
I decree no weapon formed against me or my family will prosper. Isaiah 54:17
I decree the anointing of the Holy Spirit will break out in my church to fill the building with glory. Miracles, signs, and wonders will follow. Hebrews 2:4
I decree peace in my city, state, nation, and Israel. Psalm 122:6
I've suffered 5 small episodes this year due to too much stress & sometimes forgetting to take my meds on time I had to shut down social media accounts because I had some people who took me for granted which didn't help much one of my specialist suggested do a hobby so I'm building lego models that keeps me calm & busy also go for walks too – cheers 👍👍👍
Whether im severely depressed, pissed at the world, and wanting to throw things, i watch your videos. As soon as i hear your voice,im almost instantly soothed and brought back to a euthemic state. Thank you for having such a helping voice. Im very audible, and listen to classical music. Your voice works so much better.
great explanation! could you also explained how DBT can be applied in Bipolar situation?
Ive just recently been diagnosed with bipolar in the past year. It been a 25 year uphill battle. Im now on depakote and im not so sure if its adjusted quite right. Ive been on depakote for months now. I was wondering if there are groups on social media for support.
I am going to give these techniques to my sister I feel it would help her. Most of these have helped me
I dont know how to get out of the grief of losing my loved one
That was professionally delivered and I appreciated the content. Thank you 👍
Great video. I have gone through the CBT and DBT workbooks with my counselor and found some of it helpful. I do like what you have selected to highlight in this video with reframing. This helps particularly when you engage in the cognitive distortions of mind reading and black and white thinking which I am guilty of. I always put my mind reading thought in the worse light and coupled with the black and white thinking further ensures the black. It is so important to remember we can’t know what other people think or intend and to be reminded that we are biased due to our illness. Slow down and contemplate situations using these techniques and allow for the grey area to be possible. And who knows, maybe even the white! Thank you for your channel and sharing your struggles and triumphs.
I just got my diagnosis on the 18th of July. I was terrified. I found this channel and i now have hope that I can live with and survive this mental illnesses. Thank you.
I Like that you are an owner. There are lots of doctors out there, your take is good to hear.@77 you never hear enough about BP. Make the appointments and take th meds. Cheers! well done show! good you manage 🙂
from not logical, super happy, talkative, distracted, then BOOM im so sad i can't even comprehend what happened then when i get happy i know i'll be sad soon so it's become weeks or months of insane sadness then a day of being happy, i can't do it much longer idek the pain feels like my body is burning and aching from the inside and i'm not even 20
Great content, i was diagnosed at 17 bipolar dis but something that helped me alot with depresion was to get busy with some kind of activity which i enjoyed(not drugs) like excercising with positive music when i felt lonely, cuz that made me chanel that negative energy into strong positive energy and i've was very introvert but doing excercise gave me alot of confidence and gave me a porpose, now im 30 years old and being patient worked for me cuz im not phisicly as trong as this past 10 year but i met my wife and im happy to be myself even if im not popular, thats ok.
I came across your videos and wow! they are so helpful and informative. I'm seeing someone who is biopolar/schizoeffective. I have learned so much, and share them with him. He relates to so much of what you describe. One area we need help with is taking his meds when he starts to go into mania. He drinks a lot and will hole up with beer and crazy videos, and go sideways for several days. For the most part he is good with me calling him each night to remind him to take his vraylor and sleep meds; when he starts to get into mania he resists my calls and doesn't take his meds. How can I help him be more in control? Please advise…I will also subscribe to your Patreon channel as well.
Thanks, boss! Timely and helpful,,as always!
Can't thank you enough for the videos, man. Seriously. I was recently diagnosed with Bipolar type 1 and it has been difficult lately. Every day is a victory right now, getting up in the morning is tough, and I'm getting used to life without Adderall since I'd been taking it for ADHD. Thank you again. You're a true warrior yourself.
My daughter is 27yrs old .She is suffering from bpad. She needs friends to share her feelings.
Very BIG THANK YOU foor your videos 😘😁
Deep breaths are key for me. Writing really helps as well
I really like using the DBT tools as well like rationalizing and separating the extreme emotion from things
Thank you for sharing. Just beginning our BD journey: our only daughter (b. 2003) is the dearest member of our household. The learning curve is steep (what to expect, what to do, what NOT to do). Please, pray for us.
Thank you for your video! I definitely felt like there was this amazing reason to open up my youtube and see a new video posted. Truly inspirational
The pros the con. It's a good concept, and a good practice if done in moderation.
Too much optimism will lead to a sense of expectations. And they end in suffering.
The more pros, the more suffering. Stay balance 🙏 one a piece
Thank you
I enjoy watching your videos ❤
Thanks