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Class

Cognitive Behavioral Therapy: Techniques to Retrain Your Brain

$49.99

At a Glance:

In-depth Instruction; over 757 mins
On-demand video access anytime
Bonus downloadable PDF resources
Access to class Q&A

Item: W01604E

Description

Whether you want to lose weight, quit smoking or exercise more, discover the secrets to creating habits that stick! Join Jason M. Satterfield, Ph.D., and explore cognitive behavioral therapy (CBT), a well-tested collection of practical techniques for managing moods and for changing undesirable behaviors. With his expert guidance, you’ll build a robust and effective toolkit to develop concrete plans for lasting change.

Class Sessions

Cognitive Behavioral Foundations

Cognitive Behavioral Foundations

32:43

Begin by meeting Jason Satterfield's patients: Carol, Michael, and Maria. You'll follow them throughout class as you learn the basics of CBT, including how you can train your brain to improve motivation, management of emotions, and interpersonal skills.

Quantified Self-Assessment for Therapy

Quantified Self-Assessment for Therapy

31:55

Trace the roots of CBT, then 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.

Setting Therapeutic Goals

Setting Therapeutic Goals

30:15

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 helps set therapeutic goals. Watch as the therapist helps Michael unpack his anger to understand why certain situations make him furious.

Third-Wave Cognitive Behavioral Therapy

Third-Wave Cognitive Behavioral Therapy

32:23

Once you're familiar with the basics of CBT, explore the third wave, which focuses on the process of cognition rather than its content. It has been described as "Buddhist meditation meets CBT," and the research shows some surprising results!

Stress & Coping

Stress & Coping

32:19

Learn 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).

Anxiety & Fear

28:55

Contrast the emotions of anxiety and fear, and consider how one 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.

Treating Depression

Treating Depression

34:15

Identify the nine hallmark symptoms of depression, as well as the three downward spirals that contribute to a depressive episode. Then, Dr. Satterfield shares tools to help Maria alleviate her depression, and how you can apply these same techniques to lift your mood.

Anger & Rage

31:35

Delve into the surprising root of many anger issues and see how CBT works to decrease hostile thoughts. Discover simple exercises that will help you recognize triggers and defuse them before they become full-blown rage.

Advanced Cognitive Behavioral Therapy

Advanced Cognitive Behavioral Therapy

30:04

See how the collaborative problem-solving in CBT creates the flexibility and creativity to find something that works for each individual person, given his or her life circumstances.

Positive Psychology

Positive Psychology

28:56

Explore recent scientific studies about happiness, and learn which exercises are most effective for cultivating improved mood.

Healing Traumatic Injuries

Healing Traumatic Injuries

29:37

Define various types of trauma, from combat veterans suffering from PTSD to victims of random violence, and see how CBT can help treat these patients with great success.

Forgiveness & Letting Go

Forgiveness & Letting Go

30:31

Delve into the fascinating scientific research on forgiveness as you learn to identify maladaptive strategies that are holding you back. Afterwards, Dr. Satterfield helps you create an A.C.T.I.O.N. plan.

Digging Deep & Finding Meaning

Digging Deep & Finding Meaning

29:15

Find out how CBT can provide tools to support positive shifts in perspective and help you see the bigger picture.

Cognitive Behavioral Therapy & Medicine

Cognitive Behavioral Therapy & Medicine

30:06

Discover the pivotal role that cognitions and emotions can play in empowering patients and helping them manage their physical maladies.

Staying on the Wagon

Staying on the Wagon

31:13

Whether you want to lose weight, quit smoking or exercise more, discover the secrets to creating habits that stick. Explore 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 learned in previous lessons.

Thinking Healthy: Weight & Nutrition

Thinking Healthy: Weight & Nutrition

30:45

In this lesson, Dr. Satterfield shows you how to use the core behavior change principles mentioned previously, and apply them to healthy eating and exercise habits.

Behavioral Therapy for Chemical Addictions

Behavioral Therapy for Chemical Addictions

32:23

Review the basics of substance use disorders 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.

Getting a Good Night's Sleep

Getting a Good Night's Sleep

31:53

Watch as Dr. Satterfield works with Maria to assess her quality and quantity of sleep. Then, apply the techniques of CBTI (the "I" is for insomnia) to fall asleep faster and wake more rested.

Mastering Chronic Pain

Mastering Chronic Pain

31:21

Learn how psychological factors can alter the experience of pain, mind-body factors 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.

Building & Deepening Relationships

Building & Deepening Relationships

32:26

Explore the intricate world of human relationships and the unwritten rules of social interactions. Discover how CBT can help you think through difficult situations without letting your emotions get the best of you.

Constructive Conflict & Fighting Fair

Constructive Conflict & Fighting Fair

32:23

Go beyond the one-on-one therapist-patient scenario and look at CBT's approach to couples' therapy. Meet Michael's wife as she joins her husband in Dr. Satterfield's office to talk about Michael's anger and their relationship.

Thriving at Work Through Behavioral Health

Thriving at Work Through Behavioral Health

32:45

Examine best-selling books such as "The 7 Habits of Highly Effective People" and "How to Win Friends and Influence People" to see where they line up with CBT. Find out how CBT offers a better way to achieve success and happiness in the workplace.

Developing Emotional Flexibility

Developing Emotional Flexibility

30:45

The keys to flourishing are flexibility and resilience. Complete your CBT toolkit with a list of 10 ways that you can develop and sustain personal resilience.

Finding the Best Help

Finding the Best Help

38:02

Wrap things up by looking at Carol, Maria, and Michael's progress. Dr. Satterfield also gives you his personal recommendations for finding a good therapist, making the most of your sessions, evaluating your progress, and knowing when to end your therapy sessions.

Your Instructor

Jason M. Satterfield

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. He is the author of "A Cognitive-Behavioral Approach to the Beginning of the End of Life: Minding the Body."

Jason M. Satterfield

Bonus Material

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