3 CBT Techniques to Revisit Whenever You're Feeling Overwhelmed
For years, scientists have been using CBT, or cognitive-behavioral therapy, to incredible effect.
CBT, a psych-related intervention which includes a collection of techniques used to improve mental health, includes many useful practices such as mindfulness meditation and self-monitoring.
What’s so special about it though, is that it has been extensively shown through empirical research to be as effective as medication when it comes to treating a laundry list of disorders and conditions, such as:
- Depression
- Anxiety
- PTSD (post-traumatic stress disorder)
- Substance abuse
- Eating disorders
- OCD (obsessive-compulsive disorder)
- And BPD (borderline personality disorder)
That list is impressive in itself. However, anyone can use the principles of cognitive-behavioral therapy to enhance their own well-being and help them succeed in life -- regardless of whether they suffer from mental health issues.
The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.– Albert Ellis
The core of cognitive-behavioral therapy
CBT is based upon several basic universal principles that don't only apply if you have a mental illness.
The core of CBT, and one of the most powerful aspects of the therapy, is understanding how human beings function on a very basic level. That’s typically broken down in this way:
Thought -> Emotion -> Behavior
Our thoughts influence our emotions which then influence our behavior. That sequence is then repeated, with our behaviors affecting our thoughts, and so on, which creates a perpetual cycle.
Just understanding this basic principle is incredibly powerful. Think of it this way: Because it’s a perpetual cycle, if you master one of the three areas, that area (your thoughts, for example) will then influence the other two areas and have an exponential effect on your well-being.
By learning how to better manage negative thoughts, cultivate more positive ones, and increase self-awareness so that you can keep an eye on it all, you can master your thoughts, and as a result, master your entire life.
Cognitive-behavioral therapy techniques for success
There’s so much to CBT that can help you find success (however you define that), but three techniques in particular, which are core to the CBT model, are perhaps the most valuable.
Here are three CBT techniques which, when used together, create a highly effective system for increasing your chances of success in everything you do. Use them together as a system for self-improvement:
1. Self-monitoring
Self-monitoring is exactly what it sounds like.
You need to increase your self-awareness and continuously monitor your performance if you ever hope to make the kind of meaningful improvements that will allow you to realize success.
One of the best ways to increase self-awareness and create a system for self-monitoring– and a common practice used in CBT– is mindfulness meditation.
2. Evaluation
Regularly evaluating your progress is the next natural step once you’ve established a system for self-monitoring.
No matter what you’re trying to do, you need to stay on top of your performance so that you’re making consistent strides towards your goals. Sometimes, we’re doing great. But, other times, we fall off track. You need to know when it’s the former and when it’s the latter.
With a system for regular evaluation in place, you can ensure you never fall off track for long, and can quickly course correct when you run into problems.
3. Cognitive tools
There are various cognitive tools commonly used in CBT that you can utilize to move yourself towards success, however, there are two in particular that I believe are most important because they help complete this system of self-monitoring and evaluation.
What happens when, as a result of your self-monitoring and regular evaluations, you identify a problematic behavior or way of thinking? It’s not enough to keep self-monitoring and evaluating your performance, you need to use an effective technique for handling the problem at its root.
There are several techniques you can use here, but cognitive tools such as the ABCD model and dysfunctional thought record can help you transform these problematic behaviors for good, allowing you to continue pushing forward without being held back.
Military Dad Defends His 4 Little Daughters When Strangers Make This Rude Remark
Military Dad of 4 Daughters Defends His Girls When Strangers Make This Rude Remark
Austin von Letkemann is the military officer strangers feel "sorry" for — and the reason is infuriating.
Whenever the devoted father leaves the house with his four children, strangers can't help but notice the officer in uniform is holding hands with 4 adorable little girls. They will tell the traditionally "masculine" and "all American" dad they feel sorry for him, because he has no sons. This dad makes one thing very clear: They are his daughters, they aren't a burden.
In a passionate video, von Letkemann took to Instagram to share with his followers that the only thing that's "difficult" about being a girl dad — is clapping back to these sexist remarks over and over again.
They Mock His Daughters To Their Face
When strangers approach Austin von Letkemann and his four daughters, they don't always realize that their comments are being overheard. They seem oblivious to the fact that his girls understand every word. Von Letkemann describes how people will approach him and, without thinking, make remarks like "I'm sorry" or even joke about his lack of sons. What they don't realize is that these comments, intended to be light-hearted or humorous, can be deeply hurtful to his daughters. These strangers are not just disrespecting von Letkemann's choices as a father; they're also sending a message to his daughters that their presence is something to be pitied. It’s a message that von Letkemann won't stand for, and he's speaking out to defend his girls from these insensitive remarksSaying "Get Your Shotgun" Isn't Funny — It's Sexist
Another common comment that Austin von Letkemann encounters is the old "better get your shotgun ready" trope, often delivered with a smirk or a wink. This line is typically intended to suggest that a father with daughters should be on high alert to protect them from potential "suitors," implying that they are objects to be guarded rather than individuals with agency.
Von Letkemann finds this line of thinking outdated and sexist. In his viral Instagram video, he points out that these jokes are not just stale — they're damaging.
By suggesting that his daughters require armed protection, the joke reinforces the idea that women are inherently vulnerable and need to be shielded from men. Von Letkemann argues that instead of promoting this narrative, society should focus on teaching respect and consent, challenging these sexist tropes at their source.
Watch Austin von Letkemann's Video:
"If I Had A Fifth Child, I'd HOPE It Was A Girl" — One Dad's Message For Other Parents
Despite the constant remarks about his lack of sons, Austin von Letkemann is clear: He wouldn't trade his daughters for anything.
In fact, he told his Instagram followers that if he were to have a fifth child, he would hope for another girl. This declaration isn't just about doubling down on his pride in his family — it's a pointed response to those who see fathering daughters as a misfortune.
Von Letkemann's stance is a powerful one, rejecting the notion that a family is incomplete without sons. He encourages others to question the assumptions behind these comments and to appreciate the joy and fulfillment that his daughters bring. By sharing his story, von Letkemann hopes to create a more inclusive perspective on fatherhood, one that values daughters just as much as sons.