We all know that our mental and physical health are closely connected and that living with diabetes is much more than a ‘physical’ experience. Cognitive Behavioural Therapy (CBT) is an evidence-based model of therapy known to treat a wide range of mental health issues and it can help people live meaningfully with chronic conditions. CBT is about learning and practicing new skills that you can use in your everyday life. This session is brought to you by an unrestricted educational grant from Sanofi.
Speaker: Dr. Khush Amaria
0:59
know you've got some question questions1:00
for me all lined up as well too but you1:02
know we're going to talk about how you1:04
can take care of your health um with1:06
using CBT um you all know a little bit1:09
about um probably mental health and the1:11
impact of mental health on um taking1:13
care of ourselves and so that's that's1:15
what we're here about today excellent soWhat is CBT1:19
let's start talking about what exactly1:21
do you mean when you hear when we talk1:24
about CBT CBT of course so CBT or1:28
cognitive behavioral therapy1:30
um is a type of therapy used to help1:32
people manage their mental health and it1:34
includes um common mental health1:36
illnesses such as depression or anxiety1:39
as well as how to cope with everyday1:40
stressors that are part of life for most1:42
people now therapy can come in all1:44
shapes and sizes and usually we think of1:46
therapy as involving face-to-face1:48
conversations with a professional in an1:50
office for once a week um but CBT isn't1:53
just talk therapy it's made up of1:55
readings and education activities1:58
strategies and homework actually so we2:00
we sort of think of it as a program2:02
where one would learn skills and and2:04
practice skills um to face stressors and2:06
manage symptoms that come with everyday2:08
life challenges uh the the premise of2:11
CBT is based on this idea that our2:13
thoughts feelings and behaviors are all2:15
connected and specifically that our2:17
thoughts are what lead to our feelings2:19
and behaviors um so in CBT people learn2:21
to understand what types of thoughts2:23
lead to negative emotions or those2:25
unhealthful behaviors that we have in2:26
our lives so that you can eventually2:28
learn to challenge the thoughts to be2:30
more balanced more helpful realistic um2:34
in terms of the types of thoughts that2:35
we would have um now of course this is2:38
actually quite important because we2:39
can't often change the situations we are2:42
in or the hand that we've been dealt um2:44
these are not things we usually have2:46
control over however we do have control2:49
over what we think which which means we2:51
have more control over what we feel and2:53
what we doWhy use CBT2:55
also really interesting so can you let2:59
us know why use CBT to manage mental3:02
health when dealing with a chronic3:03
illness and maybe specifically talk a3:06
little bit about um how it is with3:08
dealing type one or type two diabetes3:12
for sure and so um let's just take a3:14
step back for a moment there's no doubt3:15
that coping with any type of chronic3:17
illness takes a toll on our mental3:19
health um the day-to-day care needs for3:21
any person with a chronic illness can3:23
often feel people um lead people to feel3:26
overwhelmed angry anxious scared3:29
depressed um and of course we all know3:32
that our mental health and our physical3:33
health are just tightly connected so3:35
working on our mental health can impact3:36
our physical and vice versa so I know3:39
I'm obviously biased as a psychologist3:41
but we do have evidence that taking care3:43
of your mental health is an important3:45
part of taking care of your diabetes and3:47
also helps with preventing some of those3:48
long-term complications we're all3:50
concerned about um there are a lot of3:52
other reasons that someone might want to3:54
learn to have tools to kind of manage3:56
those psychological symptoms of living3:57
with type 1 or type 2 diabetes4:00
um and I just really want to encourage4:01
people to think of CBT as one of those4:03
options right they it goes along of4:06
course with all the other practical tips4:08
I think most people are probably already4:09
doing such as reaching out for social4:11
support or talking to others about their4:13
diabetes worries or literally showing up4:16
today to this4:17
event excellent so can you give someTools and Strategies4:21
examples of tools or strategies a person4:24
could learn when they're doing um CBT to4:27
help maybe specifically with their4:28
diabetes management4:30
yeah and so I'm really glad you asked4:31
this because as I mentioned CBT is a4:33
type of therapy where one would learn4:35
sort of various skills to to kind of4:37
deal with the challenges in their life4:39
right um and so conclude any or even all4:41
of the following I'm going to share a4:43
few in just a moment but you know one of4:45
them is problem solving strategies you4:47
know this can be really useful let's say4:49
you're having trouble figuring out how4:50
to manage the logistics of living with4:52
type one or type two diabetes this could4:54
be things such as attending a doctor's4:56
visit managing medications healthy meal4:58
preparation and planning if you can5:01
understand the barriers and solutions to5:03
overcome these barriers that can really5:05
make the difference for example between5:07
knowing you need to speak up more of the5:09
doctor's office to share your concerns5:11
versus actually making that happen so5:12
problem solving strategies are a big5:14
part of5:15
CBT another one are relaxation5:17
strategies relaxation strategies are5:20
vital to managing stress when you feel5:23
calmer it just makes it easier to manage5:25
the demands that diabetes brings into5:27
your life so you know in CBT might learn5:30
various ways to bring daily experiences5:32
of relaxation um whether it's deep5:34
breathing or meditation into your5:36
day-to-day living um now we all know5:39
learning to relax isn't going to make a5:40
problem go away but it will make it a5:43
whole lot easier to deal with the5:44
problem if your stress levels aren't5:46
over the5:47
top um behavioral activation is another5:50
one it's an important strategy that we5:52
use in CBT to help people manage low5:54
moods or depression um it involves5:57
setting weekly activity goals goals um6:00
and working towards meeting them when we6:02
do behavioral activation we see lifts in6:04
people's moods increases our energy it6:07
really Fosters the sense of empowerment6:09
which can of course make it easier to6:11
manage your diabetes care and generally6:13
just feel more control in your life um6:16
but it's often easier said than done so6:18
in CBT you learn ways to make this6:20
actually happen in a very systematic and6:22
a measurable Way by taking small steps6:25
and and looking at rewards along the way6:27
as6:28
well um almost every part of a CBT6:31
program for chronic illness is going to6:33
include strategies to manage worry um6:36
you know we need to have strategies to6:38
be able to cope with feelings of anxiety6:40
uncertainty even things such as diabetes6:42
dist stress or fear of hypoglycemia um6:45
you know we're often told to just stop6:47
worrying um and that often backfires6:50
rather we need to learn um what to do if6:52
we're caught in the cycle of repetitive6:54
worry and that's a really important part6:56
of the CBT program too um the focus of7:00
much of CBT as I mentioned includes7:02
recognizing and challenging unhelpful7:04
thinking so how you think about your7:06
diabetes is going to have an important7:08
influence on how you feel and how you7:10
cope so unhelpful thinking patterns um7:13
obviously play a role in diabetes to7:15
stress they play a role in the fear of7:17
hypoglycemia and psychological barriers7:19
to insulin so in our CBT program one7:22
would learn how to recognize and7:24
challenge thinking patterns that may7:26
keep you feeling stuck or just really7:28
get in the way of diabetes7:30
management um another one is mindfulness7:33
um so mindfulness we hear this a lot it7:35
really is the skill of being in the7:37
present moment rather than always being7:40
worrying about the future or kind of7:42
stuck ruminating or thinking over and7:43
over again about the past so mindfulness7:46
can be practiced and developed through7:48
both informal and formal7:51
exercises um you know directing your7:53
attention to the present often can also7:56
help reduce stress reduce negative7:58
emotions and just again make it easier8:00
to cope with your Diabetes Care um then8:04
finally I'll mention acceptance so8:06
acceptance is an important part of8:07
managing diabetes um often struggling to8:10
accept these kind of unwanted or painful8:13
experiences end up usually causing us8:14
more pain in the long run um so8:17
acceptance is about letting go of that8:19
struggle now recognizing that diabetes8:21
is a chronic condition that you have to8:22
live with and manages not the same as8:24
defeat or helplessness or8:27
resignation but being in a place of8:28
except c means that you can make more8:30
active choices that are going to lead8:32
you towards a more valued and more8:34
meaningful life even in the face of8:36
diabetes so it's not about giving up in8:37
that8:39
way really really interesting thanks soHow long does it take8:42
much Kush and how about people may be at8:45
wondering how long does it take to build8:48
these skills or see results from this8:51
type of therapy yeah and you because8:53
it's skill-based it really depends on8:55
the client um your therapist is really8:57
there to guide you through the learning8:59
help you when you feel stuck provide9:02
encouragement and personalization of9:04
whatever you're learning for all the9:05
steps along the way um in the therapist9:08
guided icbt program we offer at mind9:10
Beacon um we provide what we call 129:13
active weeks of therapy so meaning in9:15
those 12 weeks you have the chance to9:17
communicate with your therapist it's all9:19
asynchronous so through messaging you9:21
can send a message any time you want um9:24
so you get 12 weeks of that and after9:25
that though you can keep working on your9:27
own to practice and get better your9:29
strategies and that could be you know9:31
building a good relaxation practice or9:33
challenging new unhelpful thoughts that9:35
are going to inevitably show up um now9:38
not everyone is going to need to learn9:39
or use every strategy that I described9:41
you really get to focus on what you need9:44
for symptoms your experiencing so9:46
someone might see some really immediate9:48
results such as relief from their9:49
anxiety and worries or improvements in9:51
their mood but others might take some9:53
more time for it to become part of your9:54
everyday life but the key here is that9:57
CBT is a short form type of therapy you10:00
don't need months and years of treatment10:02
to see10:04
results amazing and um so how do youHow do you know its working10:09
know if CBT is working for10:11
you that's a really good um uh like a10:15
very important question actually to10:16
answer because it's very in line with10:18
the CBT approach to therapy which does10:21
involve measurement of change over time10:24
you know this the simplest answer is10:26
you'll know CBT is working for you the10:28
symptoms that were in interfering in10:29
your life start to reduce this might be10:32
feeling less anxiety maybe spending less10:34
time worrying to being more focused in10:37
the present having more positive moods10:39
facing your fears more so really it's10:42
changes in the emotions and behaviors10:44
and of course the thinking that matters10:46
to you um as well I would really hope10:49
that people would see an impact on their10:51
management of their diabetes needs um10:54
you know CBT for coping for coping with10:56
a chronic illness isn't about10:58
controlling the illness per se but the11:01
psychological impacts of having to cope11:03
with that condition so when CBT is11:06
working you'd also expect to see better11:09
coping and adaption to whatever is in11:11
front of you when it comes to managing11:13
type 1 or type two diabetes um a more11:16
traditional CBT for a mental illness11:18
such as depression and anxiety um11:21
success would be defined by having less11:23
of those symptoms as well as less11:26
interference of those symptoms on your11:28
life so that really applies in this case11:30
too you already have plenty to manage11:31
when it comes to taking care of type one11:33
or type two diabetes and a good CBT11:35
program is going to help you focus on11:37
that versus the mental health side11:39
effects interesting really interestingWhat about if you arent sure11:42
thanks so much and what about if you11:46
aren't sure maybe that your11:48
psychological syst symptoms are actually11:51
related to diabetes ah well CBT isn't11:54
just for chronic illness management it's11:56
been around for years um and it's been11:59
shown to work for many different mental12:01
health conditions you know maybe you're12:04
having symptoms of insomnia or you have12:06
a lot of work stress we have some really12:07
great CBT programs at mind be and that12:09
would focus on learning strategies to12:11
manage those types of problems too um12:14
one of the great things about CDT is12:15
that even if you learn skills for a very12:18
specific concern or specific time in12:20
your life those skills don't go away and12:22
they're transferable to other areas of12:24
your life as different challenges emerge12:26
and unfortunately we know life is full12:28
of challenges12:29
um so for example if you're learning to12:31
manage worries it doesn't really matter12:33
if you're repetitively worrying about12:34
medications and side effects or you're12:36
worrying about your job changing the12:38
skills to cope with the worry is the12:40
same interesting I like your point aboutHow to manage worry12:43
worry and I was wondering if you can12:45
talk a little bit more about how to12:47
control if people are in a constant12:50
state of worry yeah it's gonna it's12:52
gonna sound really simple when I share12:54
but of course none of this is a quick12:56
fix but it's all doable and people of12:58
all ages all backgrounds can really13:00
learn CBT based skills to manage worry13:03
again regardless of what the worries are13:04
about the first thing we actually get13:06
people to do is do some tracking of13:08
their worries kind of like a worry diary13:10
the when the what the where and this13:12
happens to identify themes and patterns13:14
and ones worry thoughts we then teach13:17
people to challenge their beliefs about13:19
worry people often believe that worry is13:21
a very positive trait or that it's13:23
helpful but if you think about it13:25
worrying about the problem is not the13:28
same as problem solving so sometimes13:30
people are scared to worry less they're13:32
scared to give up a worry thinking it's13:33
going to lead to problems or it's going13:35
to lead to this like inability to cope13:37
with the what if um at CBT we also get13:41
people to learn how to identify the13:43
difference between a what we call like a13:44
type one and a type two worry so type13:47
one worries are productive they're13:49
useful they're adaptive this can be the13:51
first step toward active problem solving13:53
so a type one worries about something13:55
that's quite specific something that's13:57
in the here and now a problem that's13:59
potentially solvable so when you have14:01
that worry thought in your mind it's14:02
usually a cue that you got to focus a14:04
little bit about how to get through this14:06
problem find out what your strategies14:07
are Etc type two worries though are very14:10
unproductive they're useless they're14:12
problematic they don't lead to problem14:13
solving but rather they lead to these14:15
cycles of repetitive rumination extended14:18
periods of worrying so type two worries14:20
I usually say it's like about a problem14:23
that hasn't happened yet it's like a or14:25
a vague problem maybe in the future or a14:27
bunch of problems kind of mixed together14:28
you can't solve that um so knowing the14:31
difference allows you to problem solve14:33
around the type one and learn to14:34
challenge the type two so to learn to14:36
challenge the type two worries we14:38
introduce people to thought records and14:40
thought challenges um and there's a14:42
whole bunch of things that go with that14:44
but it's really learning for evidence14:45
for and evidence against and coming up14:47
with more balanced thoughts we also14:49
teach people to use worry time it's like14:51
a really it's kind of a little bit of a14:52
trick we plan ourselves but you know if14:54
you have a worry time a specific time in14:55
your day that's focused on worrying you14:57
teach yourself to save your worries for15:00
that time versus reacting to every15:02
single worry that pops in your head and15:04
kind of chasing that thought we know how15:05
disruptive that can be um we also15:08
learned that through that ex people15:10
often learn that if they postpone their15:11
worry they don't need the they don't15:13
feel the need to react to every what if15:15
that comes into their mind and that just15:17
you know makes us always feel so muchFinal comments15:21
better what you've talked about today15:23
has been so so interesting and even15:25
though I've been in the industry for15:27
quite a while every time I talk to you k15:29
you I learned something new and exciting15:31
and I just want to thank you so do you15:34
think that maybe you could provide any15:35
final comments for the listeners um to15:38
or take home messages so that they15:40
really do understand you know what15:42
cognitive behavioral therapy is and how15:44
it can help individuals with diabetes15:47
thanks yeah absolutely absolutely and a15:49
few things you you come to mind so thank15:50
you for that but um the first thing I15:53
want to share with people is you don't15:55
need to be really unwell to start15:57
therapy15:59
you know actually I would prefer that16:01
people start therapy before things get16:02
really tough um you know maybe you have16:05
some daily anxieties that are hard to16:07
shake maybe you find yourself feeling16:09
more defeated some days um by having to16:12
care and manage type one or type two16:14
diabetes you know a CBT program for16:17
chronic illness management might just be16:19
the push you need to help preventing to16:22
help prevent really a worsening of those16:24
symptoms um you know I always say also16:27
the risk of participating in CBT program16:29
is pretty low the common barriers we16:31
hear from people are usually about16:32
finding the time you know and the cost16:35
for a CBT program but at my beacon you16:37
know we've worked really hard on making16:39
a program that is flexible um so you can16:41
really do it at any time in your day16:43
that makes sense it's not about making16:44
appointments and coming out of you know16:46
your home every now and then um a16:49
program that's customized to your needs16:51
that's Guided by a professional um it16:54
does not as I said have those16:55
traditional model of weekly visits to a16:57
therapists that of course can be be16:58
quite costly um so I encourage people to17:01
think about you know if they're feeling17:02
ready to reach out for some help um17:05
don't hesitate don't wait um and I also17:09
encourage you to join Dr leor Newman17:12
she's going to be on this Saturday for17:14
the diabetes dialogue set to at 2:1517:17
she's going to give you some additional17:18
details about our therapist assisted17:20
internet delivered CBT program mind17:22
Beacon but if you can't wait for that17:24
I'd encourage you to check out um ww.17:26
mind beacon.com just to learn17:29
more excellent it's always great to talk17:32
to you K and I hope everybody has17:34
learned um a lot about cognitive17:36
behavioral therapy and we look forward17:37
to um talking to the listeners um on17:41
Saturday thank you thank you so much and17:43
best of luck to all of17:49
[Music]17:51
you
know you've got some question questions1:00
for me all lined up as well too but you1:02
know we're going to talk about how you1:04
can take care of your health um with1:06
using CBT um you all know a little bit1:09
about um probably mental health and the1:11
impact of mental health on um taking1:13
care of ourselves and so that's that's1:15
what we're here about today excellent soWhat is CBT1:19
let's start talking about what exactly1:21
do you mean when you hear when we talk1:24
about CBT CBT of course so CBT or1:28
cognitive behavioral therapy1:30
um is a type of therapy used to help1:32
people manage their mental health and it1:34
includes um common mental health1:36
illnesses such as depression or anxiety1:39
as well as how to cope with everyday1:40
stressors that are part of life for most1:42
people now therapy can come in all1:44
shapes and sizes and usually we think of1:46
therapy as involving face-to-face1:48
conversations with a professional in an1:50
office for once a week um but CBT isn't1:53
just talk therapy it's made up of1:55
readings and education activities1:58
strategies and homework actually so we2:00
we sort of think of it as a program2:02
where one would learn skills and and2:04
practice skills um to face stressors and2:06
manage symptoms that come with everyday2:08
life challenges uh the the premise of2:11
CBT is based on this idea that our2:13
thoughts feelings and behaviors are all2:15
connected and specifically that our2:17
thoughts are what lead to our feelings2:19
and behaviors um so in CBT people learn2:21
to understand what types of thoughts2:23
lead to negative emotions or those2:25
unhealthful behaviors that we have in2:26
our lives so that you can eventually2:28
learn to challenge the thoughts to be2:30
more balanced more helpful realistic um2:34
in terms of the types of thoughts that2:35
we would have um now of course this is2:38
actually quite important because we2:39
can't often change the situations we are2:42
in or the hand that we've been dealt um2:44
these are not things we usually have2:46
control over however we do have control2:49
over what we think which which means we2:51
have more control over what we feel and2:53
what we doWhy use CBT2:55
also really interesting so can you let2:59
us know why use CBT to manage mental3:02
health when dealing with a chronic3:03
illness and maybe specifically talk a3:06
little bit about um how it is with3:08
dealing type one or type two diabetes3:12
for sure and so um let's just take a3:14
step back for a moment there's no doubt3:15
that coping with any type of chronic3:17
illness takes a toll on our mental3:19
health um the day-to-day care needs for3:21
any person with a chronic illness can3:23
often feel people um lead people to feel3:26
overwhelmed angry anxious scared3:29
depressed um and of course we all know3:32
that our mental health and our physical3:33
health are just tightly connected so3:35
working on our mental health can impact3:36
our physical and vice versa so I know3:39
I'm obviously biased as a psychologist3:41
but we do have evidence that taking care3:43
of your mental health is an important3:45
part of taking care of your diabetes and3:47
also helps with preventing some of those3:48
long-term complications we're all3:50
concerned about um there are a lot of3:52
other reasons that someone might want to3:54
learn to have tools to kind of manage3:56
those psychological symptoms of living3:57
with type 1 or type 2 diabetes4:00
um and I just really want to encourage4:01
people to think of CBT as one of those4:03
options right they it goes along of4:06
course with all the other practical tips4:08
I think most people are probably already4:09
doing such as reaching out for social4:11
support or talking to others about their4:13
diabetes worries or literally showing up4:16
today to this4:17
event excellent so can you give someTools and Strategies4:21
examples of tools or strategies a person4:24
could learn when they're doing um CBT to4:27
help maybe specifically with their4:28
diabetes management4:30
yeah and so I'm really glad you asked4:31
this because as I mentioned CBT is a4:33
type of therapy where one would learn4:35
sort of various skills to to kind of4:37
deal with the challenges in their life4:39
right um and so conclude any or even all4:41
of the following I'm going to share a4:43
few in just a moment but you know one of4:45
them is problem solving strategies you4:47
know this can be really useful let's say4:49
you're having trouble figuring out how4:50
to manage the logistics of living with4:52
type one or type two diabetes this could4:54
be things such as attending a doctor's4:56
visit managing medications healthy meal4:58
preparation and planning if you can5:01
understand the barriers and solutions to5:03
overcome these barriers that can really5:05
make the difference for example between5:07
knowing you need to speak up more of the5:09
doctor's office to share your concerns5:11
versus actually making that happen so5:12
problem solving strategies are a big5:14
part of5:15
CBT another one are relaxation5:17
strategies relaxation strategies are5:20
vital to managing stress when you feel5:23
calmer it just makes it easier to manage5:25
the demands that diabetes brings into5:27
your life so you know in CBT might learn5:30
various ways to bring daily experiences5:32
of relaxation um whether it's deep5:34
breathing or meditation into your5:36
day-to-day living um now we all know5:39
learning to relax isn't going to make a5:40
problem go away but it will make it a5:43
whole lot easier to deal with the5:44
problem if your stress levels aren't5:46
over the5:47
top um behavioral activation is another5:50
one it's an important strategy that we5:52
use in CBT to help people manage low5:54
moods or depression um it involves5:57
setting weekly activity goals goals um6:00
and working towards meeting them when we6:02
do behavioral activation we see lifts in6:04
people's moods increases our energy it6:07
really Fosters the sense of empowerment6:09
which can of course make it easier to6:11
manage your diabetes care and generally6:13
just feel more control in your life um6:16
but it's often easier said than done so6:18
in CBT you learn ways to make this6:20
actually happen in a very systematic and6:22
a measurable Way by taking small steps6:25
and and looking at rewards along the way6:27
as6:28
well um almost every part of a CBT6:31
program for chronic illness is going to6:33
include strategies to manage worry um6:36
you know we need to have strategies to6:38
be able to cope with feelings of anxiety6:40
uncertainty even things such as diabetes6:42
dist stress or fear of hypoglycemia um6:45
you know we're often told to just stop6:47
worrying um and that often backfires6:50
rather we need to learn um what to do if6:52
we're caught in the cycle of repetitive6:54
worry and that's a really important part6:56
of the CBT program too um the focus of7:00
much of CBT as I mentioned includes7:02
recognizing and challenging unhelpful7:04
thinking so how you think about your7:06
diabetes is going to have an important7:08
influence on how you feel and how you7:10
cope so unhelpful thinking patterns um7:13
obviously play a role in diabetes to7:15
stress they play a role in the fear of7:17
hypoglycemia and psychological barriers7:19
to insulin so in our CBT program one7:22
would learn how to recognize and7:24
challenge thinking patterns that may7:26
keep you feeling stuck or just really7:28
get in the way of diabetes7:30
management um another one is mindfulness7:33
um so mindfulness we hear this a lot it7:35
really is the skill of being in the7:37
present moment rather than always being7:40
worrying about the future or kind of7:42
stuck ruminating or thinking over and7:43
over again about the past so mindfulness7:46
can be practiced and developed through7:48
both informal and formal7:51
exercises um you know directing your7:53
attention to the present often can also7:56
help reduce stress reduce negative7:58
emotions and just again make it easier8:00
to cope with your Diabetes Care um then8:04
finally I'll mention acceptance so8:06
acceptance is an important part of8:07
managing diabetes um often struggling to8:10
accept these kind of unwanted or painful8:13
experiences end up usually causing us8:14
more pain in the long run um so8:17
acceptance is about letting go of that8:19
struggle now recognizing that diabetes8:21
is a chronic condition that you have to8:22
live with and manages not the same as8:24
defeat or helplessness or8:27
resignation but being in a place of8:28
except c means that you can make more8:30
active choices that are going to lead8:32
you towards a more valued and more8:34
meaningful life even in the face of8:36
diabetes so it's not about giving up in8:37
that8:39
way really really interesting thanks soHow long does it take8:42
much Kush and how about people may be at8:45
wondering how long does it take to build8:48
these skills or see results from this8:51
type of therapy yeah and you because8:53
it's skill-based it really depends on8:55
the client um your therapist is really8:57
there to guide you through the learning8:59
help you when you feel stuck provide9:02
encouragement and personalization of9:04
whatever you're learning for all the9:05
steps along the way um in the therapist9:08
guided icbt program we offer at mind9:10
Beacon um we provide what we call 129:13
active weeks of therapy so meaning in9:15
those 12 weeks you have the chance to9:17
communicate with your therapist it's all9:19
asynchronous so through messaging you9:21
can send a message any time you want um9:24
so you get 12 weeks of that and after9:25
that though you can keep working on your9:27
own to practice and get better your9:29
strategies and that could be you know9:31
building a good relaxation practice or9:33
challenging new unhelpful thoughts that9:35
are going to inevitably show up um now9:38
not everyone is going to need to learn9:39
or use every strategy that I described9:41
you really get to focus on what you need9:44
for symptoms your experiencing so9:46
someone might see some really immediate9:48
results such as relief from their9:49
anxiety and worries or improvements in9:51
their mood but others might take some9:53
more time for it to become part of your9:54
everyday life but the key here is that9:57
CBT is a short form type of therapy you10:00
don't need months and years of treatment10:02
to see10:04
results amazing and um so how do youHow do you know its working10:09
know if CBT is working for10:11
you that's a really good um uh like a10:15
very important question actually to10:16
answer because it's very in line with10:18
the CBT approach to therapy which does10:21
involve measurement of change over time10:24
you know this the simplest answer is10:26
you'll know CBT is working for you the10:28
symptoms that were in interfering in10:29
your life start to reduce this might be10:32
feeling less anxiety maybe spending less10:34
time worrying to being more focused in10:37
the present having more positive moods10:39
facing your fears more so really it's10:42
changes in the emotions and behaviors10:44
and of course the thinking that matters10:46
to you um as well I would really hope10:49
that people would see an impact on their10:51
management of their diabetes needs um10:54
you know CBT for coping for coping with10:56
a chronic illness isn't about10:58
controlling the illness per se but the11:01
psychological impacts of having to cope11:03
with that condition so when CBT is11:06
working you'd also expect to see better11:09
coping and adaption to whatever is in11:11
front of you when it comes to managing11:13
type 1 or type two diabetes um a more11:16
traditional CBT for a mental illness11:18
such as depression and anxiety um11:21
success would be defined by having less11:23
of those symptoms as well as less11:26
interference of those symptoms on your11:28
life so that really applies in this case11:30
too you already have plenty to manage11:31
when it comes to taking care of type one11:33
or type two diabetes and a good CBT11:35
program is going to help you focus on11:37
that versus the mental health side11:39
effects interesting really interestingWhat about if you arent sure11:42
thanks so much and what about if you11:46
aren't sure maybe that your11:48
psychological syst symptoms are actually11:51
related to diabetes ah well CBT isn't11:54
just for chronic illness management it's11:56
been around for years um and it's been11:59
shown to work for many different mental12:01
health conditions you know maybe you're12:04
having symptoms of insomnia or you have12:06
a lot of work stress we have some really12:07
great CBT programs at mind be and that12:09
would focus on learning strategies to12:11
manage those types of problems too um12:14
one of the great things about CDT is12:15
that even if you learn skills for a very12:18
specific concern or specific time in12:20
your life those skills don't go away and12:22
they're transferable to other areas of12:24
your life as different challenges emerge12:26
and unfortunately we know life is full12:28
of challenges12:29
um so for example if you're learning to12:31
manage worries it doesn't really matter12:33
if you're repetitively worrying about12:34
medications and side effects or you're12:36
worrying about your job changing the12:38
skills to cope with the worry is the12:40
same interesting I like your point aboutHow to manage worry12:43
worry and I was wondering if you can12:45
talk a little bit more about how to12:47
control if people are in a constant12:50
state of worry yeah it's gonna it's12:52
gonna sound really simple when I share12:54
but of course none of this is a quick12:56
fix but it's all doable and people of12:58
all ages all backgrounds can really13:00
learn CBT based skills to manage worry13:03
again regardless of what the worries are13:04
about the first thing we actually get13:06
people to do is do some tracking of13:08
their worries kind of like a worry diary13:10
the when the what the where and this13:12
happens to identify themes and patterns13:14
and ones worry thoughts we then teach13:17
people to challenge their beliefs about13:19
worry people often believe that worry is13:21
a very positive trait or that it's13:23
helpful but if you think about it13:25
worrying about the problem is not the13:28
same as problem solving so sometimes13:30
people are scared to worry less they're13:32
scared to give up a worry thinking it's13:33
going to lead to problems or it's going13:35
to lead to this like inability to cope13:37
with the what if um at CBT we also get13:41
people to learn how to identify the13:43
difference between a what we call like a13:44
type one and a type two worry so type13:47
one worries are productive they're13:49
useful they're adaptive this can be the13:51
first step toward active problem solving13:53
so a type one worries about something13:55
that's quite specific something that's13:57
in the here and now a problem that's13:59
potentially solvable so when you have14:01
that worry thought in your mind it's14:02
usually a cue that you got to focus a14:04
little bit about how to get through this14:06
problem find out what your strategies14:07
are Etc type two worries though are very14:10
unproductive they're useless they're14:12
problematic they don't lead to problem14:13
solving but rather they lead to these14:15
cycles of repetitive rumination extended14:18
periods of worrying so type two worries14:20
I usually say it's like about a problem14:23
that hasn't happened yet it's like a or14:25
a vague problem maybe in the future or a14:27
bunch of problems kind of mixed together14:28
you can't solve that um so knowing the14:31
difference allows you to problem solve14:33
around the type one and learn to14:34
challenge the type two so to learn to14:36
challenge the type two worries we14:38
introduce people to thought records and14:40
thought challenges um and there's a14:42
whole bunch of things that go with that14:44
but it's really learning for evidence14:45
for and evidence against and coming up14:47
with more balanced thoughts we also14:49
teach people to use worry time it's like14:51
a really it's kind of a little bit of a14:52
trick we plan ourselves but you know if14:54
you have a worry time a specific time in14:55
your day that's focused on worrying you14:57
teach yourself to save your worries for15:00
that time versus reacting to every15:02
single worry that pops in your head and15:04
kind of chasing that thought we know how15:05
disruptive that can be um we also15:08
learned that through that ex people15:10
often learn that if they postpone their15:11
worry they don't need the they don't15:13
feel the need to react to every what if15:15
that comes into their mind and that just15:17
you know makes us always feel so muchFinal comments15:21
better what you've talked about today15:23
has been so so interesting and even15:25
though I've been in the industry for15:27
quite a while every time I talk to you k15:29
you I learned something new and exciting15:31
and I just want to thank you so do you15:34
think that maybe you could provide any15:35
final comments for the listeners um to15:38
or take home messages so that they15:40
really do understand you know what15:42
cognitive behavioral therapy is and how15:44
it can help individuals with diabetes15:47
thanks yeah absolutely absolutely and a15:49
few things you you come to mind so thank15:50
you for that but um the first thing I15:53
want to share with people is you don't15:55
need to be really unwell to start15:57
therapy15:59
you know actually I would prefer that16:01
people start therapy before things get16:02
really tough um you know maybe you have16:05
some daily anxieties that are hard to16:07
shake maybe you find yourself feeling16:09
more defeated some days um by having to16:12
care and manage type one or type two16:14
diabetes you know a CBT program for16:17
chronic illness management might just be16:19
the push you need to help preventing to16:22
help prevent really a worsening of those16:24
symptoms um you know I always say also16:27
the risk of participating in CBT program16:29
is pretty low the common barriers we16:31
hear from people are usually about16:32
finding the time you know and the cost16:35
for a CBT program but at my beacon you16:37
know we've worked really hard on making16:39
a program that is flexible um so you can16:41
really do it at any time in your day16:43
that makes sense it's not about making16:44
appointments and coming out of you know16:46
your home every now and then um a16:49
program that's customized to your needs16:51
that's Guided by a professional um it16:54
does not as I said have those16:55
traditional model of weekly visits to a16:57
therapists that of course can be be16:58
quite costly um so I encourage people to17:01
think about you know if they're feeling17:02
ready to reach out for some help um17:05
don't hesitate don't wait um and I also17:09
encourage you to join Dr leor Newman17:12
she's going to be on this Saturday for17:14
the diabetes dialogue set to at 2:1517:17
she's going to give you some additional17:18
details about our therapist assisted17:20
internet delivered CBT program mind17:22
Beacon but if you can't wait for that17:24
I'd encourage you to check out um ww.17:26
mind beacon.com just to learn17:29
more excellent it's always great to talk17:32
to you K and I hope everybody has17:34
learned um a lot about cognitive17:36
behavioral therapy and we look forward17:37
to um talking to the listeners um on17:41
Saturday thank you thank you so much and17:43
best of luck to all of17:49
[Music]17:51
you
Category Tags: General Tips, Management, Healthy Living;