Rewiring Our Minds: The Power of CBT
Episode Description
In this episode of Mind Your Mind, host Tim Unsinn and Dakota Family Services therapist Christy Wilkie talk about Cognitive Behavioral Therapy and its effectiveness in battling unhelpful thoughts and beliefs. Utilizing cognitive restructuring, CBT helps change inaccurate and damaging self-perceptions and perceptions of others, leading to healthier day-to-day thought patterns. Christy also touches on multiple CBT exercises to try at home, as well as some of her own tactics for promoting helpful thoughts.What to Expect
- Overview of CBT
- Who can benefit from CBT
- CBT home exercises to try
Resources: Learn More
- Cognitive Behavioral Therapy Exercises: CBT Interventions (cogbtherapy.com)
- What is Cognitive Behavioral Therapy? (apa.org)
Things to Think About
- Improved thinking leads to improved emotions and actions.
- Do you need help dealing with negative thoughts and self-perceptions?
- What CBT home exercises work best for you?
About the Hosts
Christy Wilkie provides therapy for children and adolescents, ages 5-25, who have complex behavioral health issues. She combines her extensive clinical expertise with a belief in kids, and has a unique ability to find and develop their strengths. She works hard to be an ideal therapist for her clients, doing what is best to fit their needs.
Transcript
Rewiring Our Minds: The Power of CBT
Featuring Christy Wilkie, LCSW, Dakota Family Services
Host Tim Unsinn:
Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic, located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and well-being, and recognize when it's time to ask for help. Join me now to Mind Your Mind.
Host Tim Unsinn:
Welcome to this episode of Mind Your Mind. Our guest is Christy Wilkie. Christy is a therapist in Fargo and provides outpatient therapy for children and adolescents, ages five to 25. Christy, it is great to have you on Mind Your Mind. Our topic is CBT and exercise and its impact on mental health. However, before we get to that long title of a topic, I've got one question for you, and that is, why do you do what you do?
Christy Wilkie:
I do what I do to help other people find their potential in life, to enjoy everything that they can out of it. I think there's a lot of people that just kind of go through life struggling from day-to-day and not realizing it can be better. And I really want to bring awareness that they can feel better and that they can be better if they wanna do the work.
Host Tim Unsinn:
Well, that is absolutely who you are. If you run into Christy, she will energize your day immediately. All right, our topic is CBT and exercise, specifically exercises we can do at home. So what is CBT and how does it work?
Christy Wilkie:
CBT is cognitive behavioral therapy, and essentially what that is, is a therapeutic intervention that focuses on changing unhelpful thoughts and beliefs, attitudes and behaviors, and improve your emotion regulation by creating a set of coping skills to help solve some of those things. So essentially our day-to-day life, if you think about all the thoughts that you have in your head throughout the day, a lot of them probably aren't super helpful. And so what we do is take a look at your thinking patterns, the thoughts that you have about yourself and other people, and identify what we call cognitive distortions, where maybe you're not seeing something accurately or you're not perceiving something accurately and try to help you figure out a different way to see that.
Host Tim Unsinn:
Alright, so CBT it seems like it works on a lot of different mental health conditions. So what does that work for?
Christy Wilkie:
CBT will work for mood disorders, anxiety, depression, PTSD. A lot of times when people are going through life adjustments, if they've lost a friend or they've lost a spouse, or if somebody in their life has died, or even if they're getting bullied. All of those life events could benefit from cognitive behavioral therapy because a lot of those major incidents in your life really get you thinking. And when you're in a depressed state, you're not typically seeing things very realistically.
Host Tim Unsinn:
And things are not clear. So if someone's listening right now, they're hearing CBT first time, maybe, hearing some of the things you're talking about, would I or how do I know I am a good candidate for CBT?
Christy Wilkie:
I think anybody who is willing to change and wants to be open-minded and put in the work to feel better is a great candidate for CBT. A lot of times we look at you know, are you feeling anxious? Are you feeling depressed? Do you just kind of feel like something is off or you're just feeling kind of meh? Are you willing to come in and take a look at the way that you view yourself and other people around you and put in the work to see things differently and feel better?
Host Tim Unsinn:
All right. Now the fun part of this as we talk about CBT, cause I mentioned in the original topic, exercises and what can we do at home? So what are some exercises we can do at home to help change our thinking?
Christy Wilkie:
Right. So CBT, a big part of CBT is also building a set of coping skills to help you deal with the distress that comes from either distressing thoughts or emotions that you have. And so deep breathing is always something that we talk about, which sounds very therapist-y and everyone's like, Christy, deep breathing, really? And it, yeah, really!
Host Tim Unsinn:
It sounds too easy.
Christy Wilkie:
It does sound too easy. And I dare anybody to go and just take five really deep breaths, four seconds in, four seconds out, and tell me that you don't feel better. That always helps. Another thing that we do is called progressive muscle relaxation, which is basically the tightening and un-tightening of your muscles from your toes to your face, to the top of your head. And there's lots of ways you can do that. They have some on Spotify, they have them on YouTube. The trick is finding a voice that you really like, because sometimes people's voices are kind of aggravating, but if you find the voice of somebody you like and they can kind of walk you through that progressive muscle relaxation, that really helps you kind of distract from your thoughts and relax your body at the same time.
Christy Wilkie:
Something I have a lot of my clients do is to journal their thoughts. Anytime they think about something or they have a thought, to just write it down and time it and date it. And that's important because you can see if there's a pattern in your thoughts. If there's something in the timing of your day, are there times that you feel better or worse than others? And so what you end up getting is a pretty good picture of where your thoughts are throughout the course of the day, which is really interesting.
Christy Wilkie:
Another thing that we do is really when you're in cognitive behavioral therapy, a lot of the work that you do is outside of the office, right? If you really wanna change, we teach you how to do it in the office and then you gotta go out and practice it. And so it's really taking a look at those thoughts and journaling will help you do this too. And identifying what thoughts are not helpful, what thoughts are destructive, what thoughts are not accurate or true, and how can you look at that differently? So we call that cognitive restructuring, is restructuring the way that you think about things. And the way you think about things, influences how you feel, and that changes what you do. All three of those things are connected.
Host Tim Unsinn:
So much great information. I'm thinking if you're listening to this right now, and I always encourage you, podcasts are cool, because you can pause and rewind and start at the beginning and re-listen. So there's a lot of great information in there. I'm sure you'll be googling CBT because I did. It's just, well, you know, you all are smarter than I am, so you probably aren't, but I googled it to find out ahead of time. But really is interesting how we can rewire our minds and not be controlled by it, but control our minds versus the mind controlling us.
Christy Wilkie:
Absolutely. That's, that is the goal.
Host Tim Unsinn:
Alright. Christy Wilke is a therapist in Fargo and provides outpatient therapy for children and adolescents, ages five to 25. She's been our guest on Mind, your Mind. always great to pick your mind. It's great. Maybe we should change the title to "Pick Your Mind" instead. Anyway, we'll, we'll leave it as it is. Alright, before we wrap up though, and we need to wrap up, what do you do personally to mind your mind?
Christy Wilkie:
You know, I have really gotten into yoga lately. I exercise, I run, and I cycle. But yoga specifically has kind of really gets you to be in charge of your own body and your own thoughts. And the breathing that comes with yoga is great. And so I've really learned to love that. I surprised myself with that actually.
Host Tim Unsinn:
Good for you! That's exciting to hear. Cause I know you're, you're a marathon or you do a lot of cycling, things like that. So it's great to hear. And again, you're one of those people that just expand your mind by doing different things to have a healthy mind. So thank you so much.
Christy Wilkie:
Thank you for having me.
Host Tim Unsinn:
Thank you for joining us for Mind Your Mind, a podcast presented by Dakota Family Services. For more information, links to additional resources, contact information, and much more, go to dakotafamilyservices.org.
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Social Media: Managing Emotions & Setting Boundaries
How much time do you spend each day looking at your phone? An hour or two? Multiple hours? In this episode of Mind Your Mind, host Tim Unsinn meets with therapist Christy Wilkie to discuss how social media use can impact our mental health, relationships, and behavior. Learn tips for monitoring your child’s internet use, as well as how to manage your own time spent on social media.;
Understanding OCD
While OCD is sometimes perceived as simply a desire to keep things neat and organized, it can actually have much more severe symptoms for those who experience it. In this episode of Mind Your Mind, host Tim Unsinn meets with psychologist Dr. Megan Spencer to talk about who Obsessive Compulsive Disorder affects, what its signs and symptoms are, and how to seek help if you or a loved one has been diagnosed with OCD.;
Breaking Bad Habits
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Finding a Therapist
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Coping with Rejection
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Borderline Personality Disorder
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Psychological Assessments: What to Expect
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
Supplements in Psychiatry
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.;
Seasonal Affective Disorder (Community Chat Series)
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.;
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.;
Game Plan for Mental Health
In this new episode of "Is It Just Me?" Lucas Mitzel and Christy Wilkie examine the intersection of sports and mental health, offering insightful conversations and expert advice to help young athletes, parents, and coaches navigate the emotional and psychological aspects of athletic performance. From discussing the impact of pressure and anxiety in sports to exploring the connection between mental well-being and athletic success, Christy and Lucas provide valuable perspectives and practical strategies for managing the mental game of sports.;
Beyond the Labels: Dismantling Myths About Mental Health
In this podcast episode of “Is It Just Me?” Lucas and Christy discuss the stigma and myths surrounding mental health. Through personal stories and insightful discussions, they aim to challenge misconceptions, break down barriers, and promote greater understanding and empathy towards people who have mental health challenges.;
Confronting Narcissism
In this episode of "Is It Just Me?" Lucas and Christy explore the complex topic of narcissism. They'll delve deep into the traits and behaviors of narcissistic individuals, as well as the difficulty of having a relationship with them and the impact they have on society. Through expert advice, relatable stories, and therapeutic insights, listeners will gain a better understanding of narcissism and learn tools to navigate interactions with narcissists more effectively.;
Can the World be Scary?
In this episode of "Is it Just Me?" join host Christy and Lucas as they talk about fear! Everyone experiences fear at some point in their lives. Sometimes this fear can become problematic, limiting your ability to live a full life. Christy and Lucas cover some of the science behind fear, define "phobia," talk about how they treat dysfunctional fear in therapy, and provide tips for what you can do at home to help yourself or your child with their fear.;
Is Parenting Hard?
In this episode of "Is It Just Me?," Christy and Lucas delve into the complex and challenging world of parenting, talking through different parenting types, styles, and approaches. Offering insights and discussions that aim to reduce the stigma around mental health, they provide invaluable guidance for parents, caregivers, and anyone involved in the journey of raising children. From the difficulties of disruption and life routines to the necessity of a united parental front, no topic is left unexplored in this candid and informative episode.;