[00:00:00] Speaker A: Foreign. Hey, everyone. Welcome back. Today we're going deep, really deep, into practical techniques for you to manage your mood. And it all starts with CBT and the power of cbt. Really, we're going to be looking at CBT techniques for emotional regulation. And I'm joined by a fantastic expert to unpack all of this. So let's go over some CBT techniques you can use daily to better manage and balance your mood. [00:00:30] Speaker B: You know, when it comes to cbt, it's not about erasing our ups and downs, you know, emotionally, but it's about building those skills to understand and manage those natural shifts. [00:00:40] Speaker A: Yeah, that makes sense. It's like we're not trying to flatten the waves. We're learning how to surf them more skillfully. [00:00:44] Speaker B: Exactly. And CBT techniques for emotional regulation really drives this point home. It highlights the natural variability of emotions. You think about it, some days we feel like we can take on the world, and other days, just getting out of bed feels like a victory. It's all part of the human experience. [00:01:00] Speaker A: Totally. But even though it's natural, sometimes it can feel frustrating. [00:01:04] Speaker B: Absolutely. And the key is learning to work with it. Dr. Pooja Appal. She reminds us that the first step is simply acknowledging our emotions without judgment. [00:01:13] Speaker A: Okay, so how can we start to put that into practice? [00:01:15] Speaker B: Well, that's where mood tracking comes in. It's like a detective's notebook for your emotions. It helps you uncover those hidden patterns and triggers that might be influencing your mood swings throughout the day. [00:01:27] Speaker A: So instead of just feeling like our emotions are random, we can start to see connections, understand the why behind them. [00:01:33] Speaker B: You got it. And it's surprisingly simple, too. The source suggests rating your mood on a scale of 1 to 10 three times a day, morning, afternoon, and evening. And don't just stop at the number. Jot down a few things about what you're doing, thinking and feeling at that moment. Even little details can make a difference. [00:01:49] Speaker A: I could see how that would be helpful, especially after a full week of tracking what happens next. How do we use those notes? [00:01:55] Speaker B: Well, this is where those aha moments come in. After a week, sit down and look for connections between your mood ratings and what you were experiencing. Did your mood plummet after a stressful meeting? Did it lift after talking to a friend? You know, this can reveal your unique triggers, situations, people, or even thought patterns that reliably precede those emotional dips or spikes. [00:02:19] Speaker A: It sounds almost like we're becoming scientists of our own emotional lives. [00:02:22] Speaker B: Exactly. It's about bringing awareness to those patterns so you can Anticipate challenges and prepare for them instead of feeling blindsided by your reactions. [00:02:31] Speaker A: So we're moving from reacting to responding. That's powerful. [00:02:35] Speaker B: It is. And this awareness lays the groundwork for one of the most important aspects of cbt, challenging unhelpful thoughts. You see, when we're stressed or down, our thinking tends to get a bit, well, distorted. [00:02:47] Speaker A: Like those funhouse mirrors at the carnival. Everything looks a little warped. [00:02:51] Speaker B: That's a great way to put it. And the source material outlines four common, unhelpful thought patterns that can really drag our mood down. [00:02:58] Speaker A: I'm all ears. Tell me more. [00:03:00] Speaker B: Well, there's all or nothing thinking, where we see things in black and white. Imagine you spill your coffee all over yourself while rushing to work instead of thinking, okay, that's annoying. I'll need to change, or all or nothing thinking jumps to this day's ruin. Everything always goes wrong for me. [00:03:16] Speaker A: Ouch. That's harsh. [00:03:18] Speaker B: Right? Then there's catastrophizing, always assuming the worst possible outcome. It's like when you miss a deadline and immediately think, I'm gonna get fired. Even if your boss has always been understanding in the past, it's amazing how. [00:03:31] Speaker A: Easily our minds can go to those extremes. [00:03:32] Speaker B: It really is. Then we have overgeneralizing, taking one negative experience and applying it to everything. It's like if you have one awkward interaction at a party and conclude, I'm terrible at socializing. I'll never make new friends. [00:03:46] Speaker A: We're really good at being our own worst critics, aren't we? [00:03:49] Speaker B: Sometimes it seems that way. And finally, there's mind reading, where we assume we know what others are thinking without any evidence. This could be something like thinking, my boss didn't smile at me this morning. They must be upset with me without even considering other explanations. [00:04:04] Speaker A: These are so helpful to be aware of. But how do we move from simply knowing about these patterns to actually changing them? [00:04:10] Speaker B: That's where the cognitive part of CBT comes in. Next time you find yourself stuck in one of these thought patterns, try hitting the pause button. Instead of letting those thoughts spiral, ask yourself a few key questions. The source material suggests these. Is this thought based on facts or assumptions? What evidence supports or contradicts this thought? And how might someone else view the situation? [00:04:33] Speaker A: Those questions really help break through the fog, don't they? [00:04:36] Speaker B: They do. And remember, challenging these thought patterns is a skill that takes practice. At first, it might feel a little awkward or even forced, but with time, you'll become more adept at catching those negative thought spirals and reframing them in a more balanced and realistic way. [00:04:51] Speaker A: It sounds like we're essentially retraining our brains to think more constructively. [00:04:55] Speaker B: That's exactly what you're doing. And the more you practice, the more automatic it becomes. But let's be realistic. Even with all the awareness and thought challenging in the world, there will be times when emotions feel overwhelming. It's important to acknowledge that too. [00:05:10] Speaker A: That makes me feel so much better. Sometimes it feels like we're supposed to be perfectly in control of our emotions at all times. [00:05:17] Speaker B: I hear you. But it's crucial to remember that emotional regulation is a journey, not a destination. We're always learning and growing. And that's where the source material introduces the concept of reset strategies. Think of them as your emotional first aid kit. [00:05:32] Speaker A: Okay, I'm intrigued. What exactly are reset strategies? [00:05:36] Speaker B: These are pre planned techniques you can use in the heat of the moment to regain balance and functionality when your emotions are running high. It's like having a go to game plan for dealing with those intense feelings. [00:05:45] Speaker A: So instead of just getting swept away by the emotion, we can take action to ground ourselves. I love that. [00:05:51] Speaker B: Exactly. And the best part is that these strategies are incredibly simple and accessible. No special equipment or hours of training required. [00:05:59] Speaker A: That's reassuring. What are some examples of these reset strategies? I'm ready to add some tools to my emotional toolkit. [00:06:06] Speaker B: Well, one of the most effective techniques is grounding exercises. It's all about using your five senses to anchor yourself in the present moment. [00:06:14] Speaker A: I've heard about this before. It sounds very mindful. [00:06:17] Speaker B: It is. It's a powerful way to shift your focus away from those racing thoughts and back to the tangible reality around you. Instead of getting lost in worries about the future, you might focus on the feeling of the sun on your skin. Or the sounds of birds singing or the taste of a piece of fruit. [00:06:34] Speaker A: It sounds so simple. But I can see how that shift in focus could make a big difference when you're feeling overwhelmed. [00:06:40] Speaker B: Absolutely. And it can be surprisingly quick too. Even just a few minutes of conscious grounding can help calm your nervous system and create a sense of spaciousness within. [00:06:49] Speaker A: What are some other reset strategies? [00:06:51] Speaker B: Another powerful technique is a brief mindfulness practice. Just three minutes of focused breathing can significantly shift your emotional state. [00:06:59] Speaker A: I love how accessible that is. You can literally do it anywhere, anytime, no excuses. [00:07:04] Speaker B: Exactly. And it's incredibly effective. Focused breathing helps slow down your heart rate, calm your nervous system, and bring you back to the present moment. [00:07:13] Speaker A: Okay, so we have grounding and mindfulness. What if you're someone who Needs to move their body when they're feeling stressed. [00:07:22] Speaker B: Great question. The source has got you covered. Physical movement is another fantastic reset strategy. A brisk walk, a quick yoga flow, even just a few minutes of dancing around your living room can work wonders. [00:07:36] Speaker A: Sometimes I feel like I need to physically shake off the tension. [00:07:38] Speaker B: You know, I totally get it. And the beauty of movement is that it helps process those stress hormones and shift your energy. The key is to find an activity you genuinely enjoy and that fits into your lifestyle. It doesn't have to be anything strenuous or time consuming. [00:07:52] Speaker A: Right. Making it sustainable. So it's more likely to become a regular practice. So we've got grounding mindfulness movement. Any other reset strategies we should know about? [00:08:01] Speaker B: The final strategy in the source material is perspective shifts. This involves asking yourself questions like will this matter in five years? Or what's the bigger picture here? [00:08:10] Speaker A: I do that sometimes when I'm feeling anxious about something. It really helps put things into perspective. [00:08:14] Speaker B: It's such a valuable tool. It helps you detach from the intensity of the immediate situation and see things in a broader context. Often we realize that our worries aren't as all consuming as they initially felt. [00:08:28] Speaker A: This is like building an entire arsenal of techniques. What a gift it is. [00:08:33] Speaker B: And remember, these reset strategies aren't about forcing happiness or pretending everything is okay. They're about creating space to navigate challenging emotions and move forward with more clarity. [00:08:45] Speaker A: So it's about riding the waves rather than getting pulled under. [00:08:48] Speaker B: Beautifully said. And you know, there's one more element that plays a vital role in this whole process of emotional regulation. [00:08:54] Speaker A: Ooh, I'm curious. Tell me more. [00:08:56] Speaker B: It's the power of community and connection. [00:08:58] Speaker A: Of course. It makes so much sense. We're not meant to go through this alone. [00:09:01] Speaker B: Exactly. The source material emphasizes that sharing your journey with trusted friends, family, or mental health professionals can be incredibly powerful. [00:09:09] Speaker A: It's like having a supportive network to help us stay afloat when the seas get rough. [00:09:13] Speaker B: Perfectly put. It's about having people who can offer a listening ear, a different perspective, encouragement, and accountability. It's about knowing you're not alone in this. [00:09:25] Speaker A: And for some people, group therapy or support groups can be a game changer. [00:09:28] Speaker B: You're absolutely right. They offer a safe space to share experiences, learn from others, and realize you're not the only one facing these challenges. [00:09:36] Speaker A: That feeling of shared humanity is so important. It can be such a relief to know that others understand what you're going through. [00:09:42] Speaker B: It really can. And sometimes hearing someone else's story of resilience can give us the hope and inspiration we need to keep going. [00:09:50] Speaker A: It sounds like building those connections can make a world of difference, especially when we're facing emotional challenges. [00:09:56] Speaker B: Absolutely. And I think this ties in beautifully with the core message of the source material. Implementing CBT techniques isn't about achieving perfect emotional control. It's about developing resilience and self compassion, recognizing that we're all in this together. [00:10:12] Speaker A: I love that reframing it takes the pressure off. You know, it's not about never feeling stressed or anxious or down. It's about learning to work with those feelings more skillfully so they don't run the show. [00:10:23] Speaker B: Precisely. It's about recognizing that those emotional waves are going to come. They're part of life. But we can learn to ride them with more grace and resilience. [00:10:32] Speaker A: And the tools we've been discussing today can help us do just that. It's like we've been given a practical roadmap for navigating our inner world. [00:10:40] Speaker B: It is a roadmap. And what I appreciate about this approach is that it doesn't encourage us to suppress or deny our emotions. It's about understanding them, working with them, and using them to live richer, more meaningful lives. [00:10:52] Speaker A: It's about working with our emotions, not against them. That's a powerful shift in perspective. [00:10:57] Speaker B: It really is. And it all starts with that simple act of awareness. Paying attention to our moods, noticing the patterns and triggers that influence how we feel. [00:11:05] Speaker A: It's like shining a light on those hidden corners of our emotional landscape so we can see things more clearly. [00:11:10] Speaker B: That's a great way to put it. And once we bring those unconscious patterns into conscious awareness, we can start to make different chances. We can choose to challenge those unhelpful thoughts, engage in activities that nourish our well being and build a community of support around us. [00:11:27] Speaker A: And even small choices can have a ripple effect on our lives. [00:11:30] Speaker B: They absolutely can. So to our listener, I would say this. Don't underestimate the power of these CBT techniques. They might seem simple, but they have the potential to transform your relationship with your emotions and ultimately with yourself. [00:11:45] Speaker A: Such a powerful message. And you don't have to do it all at once. Start small. Choose one technique that resonates with you. [00:11:51] Speaker B: We are. [00:11:51] Speaker A: And commit to practicing it consistently. [00:11:53] Speaker B: You might be surprised at how much of a difference it makes. And as you go on this journey of self discovery and growth, be kind to yourself. There will be ups and downs and challenges along the way. [00:12:02] Speaker A: That's so important to remember. We're all a work in progress. [00:12:05] Speaker B: We are and with each step you take, you're building resilience and cultivating self compassion. You're moving closer to living a life that feels more authentic and aligned with your true self. [00:12:15] Speaker A: What a beautiful way to put it. [00:12:17] Speaker B: Thank you. I think that brings us to a good place to wrap things up. [00:12:20] Speaker A: I agree. We hope you've enjoyed this deep dive. We've explored some powerful and practical tools that can help you navigate the complexities of life with greater ease and confidence. [00:12:30] Speaker B: Remember, you are not alone on this journey. With practice, patience, and a good dose of self compassion, you can ride those waves of emotion with grace and skill. [00:12:41] Speaker A: Thank you so much for joining us today. Until next time, keep exploring, keep learning and keep growing. [00:12:47] Speaker B: And remember, you've got this. It really can. And you know, sometimes hearing someone else's story of resilience, it can give us the hope and inspiration we need to keep going. [00:12:58] Speaker A: Yeah. That's so powerful. And it just highlights that we're not alone in this. [00:13:01] Speaker B: Exactly. You know, we all experience these emotional ups and downs and CBT provides us with this toolkit to navigate them with more skill and awareness. [00:13:10] Speaker A: That's a great way to put it. A toolkit. And like any toolkit, it's about choosing the right tools for the job. [00:13:15] Speaker B: Exactly. And sometimes the right tool might be reaching out for support, talking to a friend, or seeking guidance from a therapist. [00:13:22] Speaker A: It's about recognizing that we don't have to have all the answers ourselves. [00:13:26] Speaker B: Right. And sometimes the most courageous thing we can do is ask for help. [00:13:30] Speaker A: And that ties in beautifully with that idea of self compassion. [00:13:33] Speaker B: It does. You know, being kind to ourselves, especially when we're struggling, it's so important. [00:13:37] Speaker A: And it's something we can practice every single day. [00:13:40] Speaker B: Absolutely. It's like building a muscle. The more we practice self compassion, the stronger it becomes. [00:13:46] Speaker A: So to our listeners out there, if you're feeling overwhelmed or lost in a sea of emotions, know that you're not alone. [00:13:54] Speaker B: There is hope. And there are tools and techniques that can help you find your way back to calmer waters. [00:14:00] Speaker A: And remember, it's a journey, not a destination. [00:14:03] Speaker B: Exactly. Be patient with yourself, celebrate your progress, and don't be afraid to ask for help along the way. [00:14:09] Speaker A: We've covered so much today, and I hope you found this deep dive into CBT techniques helpful. [00:14:15] Speaker B: Me too. It's been a pleasure sharing these insights. [00:14:17] Speaker A: With you and to our listeners. We encourage you to explore these techniques further. Experiment with what works best for you, and start building your own emotional toolkit. [00:14:27] Speaker B: Because you have the power within you to manage your moods and create a life that feels more balanced and fulfilling. [00:14:34] Speaker A: Thank you so much for joining us today. Until next time, keep exploring, keep learning, and keep growing. [00:14:40] Speaker B: Take care, everyone.