Cognitive Behavioral Therapy: Techniques for Retraining Your Brain

Discover practical techniques for modifying undesirable behavior and managing your moods with this course that explains how and why cognitive behavioral therapy works.
Cognitive Behavioral Therapy: Techniques for Retraining Your Brain is rated 4.2 out of 5 by 244.
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Rated 4 out of 5 by from Great practical examples! The course serves as a good introduction to CBT for the general public, specifically people who may be considering the therapy for themselves or the ones in their care. There is plenty of scientific information, well balanced with the displays of practical application of the therapy to real people. The instructor is clearly knowledgeable, professional, and easy to listen to.
Date published: 2021-08-10
Rated 5 out of 5 by from Fantastic Modelling and Psychoeducation This in-depth CBT course is a great resource for beginner counsellors and for those who need a refresher on skills. I’m really impressed!
Date published: 2021-08-09
Rated 1 out of 5 by from cognitive hehavior and the braina nd the sencond Im not really following this , alot of history but nothing tio really help yet im on lecture 4 not impressed. I work with people that this would be very benefical too but not this course so for , not really hearing anything helpfuel
Date published: 2021-08-04
Rated 4 out of 5 by from Good Lectures by an Empathetic CBT Therapist This is my second course with Jason Satterfield (1st one: "Mind-Body Medicine) and this one's very good as well. I had always thought that emotions "color" your thoughts, i.e., you react to your emotions, but if I understand Dr. Satterfield and cognitive therapy: your thoughts create your emotions. The three key variables are cognition, behavior, and emotion, but cognitive distortions seem to be the driver. A good deal of CBT, it seems from these lectures, is completing questionnaires and diaries, and so those practitioners from depth psychology and psychodynamic traditions seem to view CBT as superficial, i.e., it does not "uncover" deep conflicts in our personal history. Dr. Satterfield persuasively counters, however, with its evidence-based effectiveness, its relatively shorter therapeutic time period, and its empowerment of the patient to be an active and integral part of his own therapy. Another criticism that Satterfield rebuts is the notion that CBT is just another more sophisticated version of Norman Peal-like "power of positive thinking." He suggests that negative emotions and thoughts are "part of living" but that we should strive to reduce the cognitive distortions that plague us. What are these cognitive distortions? He mentions: personalization, magnification, all-or-none thinking, maximizing and minimizing, mind reading, cognitive tunnel vision. My only complaint from this course, but it's a significant one, is that he doesn't seem to clearly define them, show multiple examples that relate to the definition, or discuss them at any length. Perhaps he feels they're self-explanatory, but they're not (most of them) to me. A book I read discussed the cognitive distortions of overgeneralization, mental filter, "disqualifying the positive," labeling and mislabeling; some of these may overlap with his terms but some seem distinctly different. One distortion the book used was "catastrophizing" which I guess could be an extension of Dr. Satterfield's magnification (or all-or-none thinking?) term. When I recently came across an interview with Woody Allen, I saw a revelation by Allen that perfectly illustrates "catastrophic thinking" that Satterfield's lectures could have used more of: "I'm not a hypochondriac, but whenever I legitimately get a malady, I'm sure I will die from it." The course is helped significantly by including amid the lectures CBT therapy sessions with three patients: one with social anxiety, another with depression, and the third with anger management issues. Assuming they were not actors, I salute them for sharing with us their very human problems, and I wish them well. In a sense we got to know them fairly well.
Date published: 2021-04-22
Rated 5 out of 5 by from Good thorough beginners introduction This really helped me.I So pleased I bought the course. Gives great examples and includes other counselling styles. If you have been reading self help books or even had CBT counselling this will give great understanding. I recommend it.
Date published: 2021-04-09
Rated 5 out of 5 by from Accessible and Helpful I have been curious about CBT and this course was a very accessible and helpful overview. The instructor was knowledgeable and had a warm affect. I appreciated the tips and research presented here.
Date published: 2021-02-16
Rated 1 out of 5 by from More for a student than self-help I have ADHD & I was looking for help to manage my day to day life. This course was no help at all. If you're a studying psychology maybe this course is for you but if you're looking for help to manage your issues go find another course of action. This course was a giant waste of time & money. What a disappointment.
Date published: 2021-01-21
Rated 5 out of 5 by from The best course ever I think this is the best course I have ever seen. Great. Everything perfect and wonderful. Well structured. The content is amazing and everything is explained so well that I am able to use all the knowledge practically. Love it!
Date published: 2020-12-30
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Overview

Everyone has something about their life that they would like to improve. Cognitive Behavioral Therapy is a scientific, logical approach that investigates well-tested, practical techniques to assess your situation and select appropriate tools for change. Become aware of your daily thoughts, manage moods, and modify undesirable behaviors. Take steps toward gradual, lasting, goal-oriented change.

About

Jason M. Satterfield
Jason M. Satterfield

Doing a comprehensive course on mind-body medicine has been a lifelong dream. We can all manage our health and alter our environments. Next up: cognitive therapy tools that can improve health and wellness. Onward and upward!

INSTITUTION

University of California, San Francisco

Professor Jason M. Satterfield is Professor of Clinical Medicine, Director of Social and Behavioral Sciences, and Director of Behavioral Medicine in the Division of General Internal Medicine at the University of California, San Francisco (UCSF). He earned his B.S. in Brain Sciences from the Massachusetts Institute of Technology and his Ph.D. in Clinical Psychology from the University of Pennsylvania. He currently directs the UCSF Behavioral Medicine Unit, which integrates mental and behavioral health services into adult primary care. Professor Satterfield’s book, A Cognitive-Behavioral Approach to the Beginning of the End of Life: Minding the Body, was recognized as a Self-Help Book of Merit by the Association for Behavioral and Cognitive Therapies. He served on the Behavioral and Social Science Subcommittee that revised the Medical College Admission Test-work that was recently featured in the New England Journal of Medicine and The New York Times. Professor Satterfield is also part of a core interdisciplinary team that is writing a medical textbook based on the biopsychosocial model. He has been nominated for multiple teaching awards at UCSF, and he is often competitively selected to teach at national conferences for a wide variety of health professionals, including physicians, nurses, social workers, and psychologists.

By This Professor

Boosting Your Emotional Intelligence
854
Mind-Body Medicine: The New Science of Optimal Health
854
Cognitive Behavioral Therapy: Techniques for Retraining Your Brain
854
Cognitive Behavioral Therapy for Daily Life
854
Cognitive Behavioral Therapy: Techniques for Retraining Your Brain

Trailer

Cognitive Behavioral Foundations

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....

33 min
Quantified Self-Assessment for Therapy

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....

32 min
Setting Therapeutic Goals

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....

30 min
Third-Wave Cognitive Behavioral Therapy

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!...

32 min
Stress and Coping

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....

32 min
Anxiety and Fear

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....

29 min
Treating Depression

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....

34 min
Anger and Rage

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....

32 min
Advanced Cognitive Behavioral Therapy

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....

30 min
Positive Psychology

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....

29 min
Healing Traumatic Injuries

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....

30 min
Forgiveness and Letting Go

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....

31 min
Digging Deep and Finding Meaning

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....

29 min
Cognitive Behavioral Therapy and Medicine

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....

30 min
Staying on the Wagon

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....

31 min
Thinking Healthy: Weight and Nutrition

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....

31 min
Behavioral Therapy for Chemical Addictions

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....

32 min
Getting a Good Night's Sleep

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....

32 min
Mastering Chronic Pain

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....

31 min
Building and Deepening Relationships

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....

32 min
Constructive Conflict and Fighting Fair

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....

32 min
Thriving at Work through Behavioral Health

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....

33 min
Developing Emotional Flexibility

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....

31 min
Finding the Best Help

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....

38 min