In Episode 6 we're thinking about our thinking: noticing the ways that our thoughts and beliefs work for us -- or work against us -- when we face challenges. We explore what cognitive therapy is all about, and learn a 4-step process for examining and maybe changing our thought patterns.

Resources and references:

1. Cognitive therapy research (selected):
https://i-cbt.org.ua/wp-content/uploads/2017/11/Dobson-Depression-1989.pdf
https://www.sciencedirect.com/science/article/abs/pii/S0272735812001602
https://link.springer.com/article/10.1007/s10608-018-9920-y
https://www.sciencedirect.com/science/article/abs/pii/S0005796718300561

2. Dr. Aaron Beck's institute:
https://beckinstitute.org/

3. List of cognitive distortions:
https://en.wikipedia.org/wiki/Cognitive_distortion

4. Mental health resources:

Directory of therapists: https://www.psychologytoday.com/us/therapists

National Suicide Prevention Life Line: 1-800-273-8255

National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI

SAMHSA Disaster Distress Helpline: 1-800-985-5990

NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide

CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 5 continues to explore mindfulness, discusses how mindfulness can help us respond wisely vs. react unhelpfully to challenges, briefly covers neuroplasticity (how the brain rewires itself!), and provides guidance for doing a formal mindfulness practice. (The mindfulness practice begins at about 11:00 minutes.)

Resources and references:

1. Mindfulness research (selected):
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754
https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847
https://www.sciencedirect.com/science/article/abs/pii/S0272735815000197

2. Mindfulness authors to check out:
Thich Nhat Hanh
Jon Kabat-Zinn

3. Mental health resources:

Directory of therapists: https://www.psychologytoday.com/us/therapists

National Suicide Prevention Life Line: 1-800-273-8255

National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI

SAMHSA Disaster Distress Helpline: 1-800-985-5990

NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide

CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 4 explores mindfulness, discusses how mindfulness is being used in therapy to help people deal with difficulties, covers some of its benefits and risks, and describes some informal mindfulness practices.

Resources and references:

1. Mindfulness research (selected):
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754
https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847
https://www.sciencedirect.com/science/article/abs/pii/S0272735815000197

2. Mindfulness authors to check out:
Thich Nhat Hanh
Jon Kabat-Zinn

3. Mental health resources:

Directory of therapists: https://www.psychologytoday.com/us/therapists

National Suicide Prevention Life Line: 1-800-273-8255

National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI

SAMHSA Disaster Distress Helpline: 1-800-985-5990

NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide

CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 3 explores how to stay motivated to accomplish goals that matter to us, unpacks the upsides and downsides of positive thinking, and introduces a tool to boost motivation.

Resources and references:

1. Motivation research (selected):
https://onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12271
https://www.tandfonline.com/doi/abs/10.1080/01443410.2010.506003
https://psycnet.apa.org/record/2012-21506-001

2. WOOP tools:
www.woopmylife.org
WOOP app
book: Rethinking Positive Thinking

3. Mental health resources:

Directory of therapists: https://www.psychologytoday.com/us/therapists

National Suicide Prevention Life Line: 1-800-273-8255

National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI

SAMHSA Disaster Distress Helpline: 1-800-985-5990

NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide

CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 2 explores how we get mired in self-judgment and shame during a crisis, and how to get unstuck through practicing self-compassion.

Resources and references:

1. Einstein's desk (photo & essay):
https://www.life.com/history/the-day-albert-einstein-died-a-photographers-story/

2. Self-compassion research:
https://www.sciencedirect.com/science/article/abs/pii/S027273581200092X
https://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/aphw.12051
https://www.sciencedirect.com/science/article/abs/pii/S0005789417300667
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-6494.2008.00537.x

3. RAIN practice:
https://www.tarabrach.com/wp-content/uploads/pdf/RAIN-of-Self-Compassion2.pdf

4. Mental health resources:

Directory of therapists: https://www.psychologytoday.com/us/therapists

National Suicide Prevention Life Line: 1-800-273-8255

National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI

SAMHSA Disaster Distress Helpline: 1-800-985-5990

NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide

CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 1, Using Our Compass in the Storm, is about using our values to cope with our anxieties.


Resources and references:

1. Values card sort activity: 

http://www.motivationalinterviewing.org/sites/default/files/valuescardsort_0.pdf

2. More information on Acceptance and Commitment Therapy: 

https://contextualscience.org/act

https://www.sciencedirect.com/science/article/abs/pii/S0887618514000917

https://www.sciencedirect.com/science/article/abs/pii/S0272735813000901

https://www.sciencedirect.com/science/article/abs/pii/S0165032715303657

3. Mental health resources:

Directory of therapists: https://www.psychologytoday.com/us/therapists

National Suicide Prevention Life Line: 1-800-273-8255

National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI

SAMHSA Disaster Distress Helpline: 1-800-985-5990

NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide

CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html