In this episode of the CBT Coaching Podcast, host Dr. Barry Gregory explores how Cognitive Behavioral Therapy (CBT) tips and tools can help individuals identify and overcome self-limiting beliefs to build self-confidence and resilience. Drawing from his 30 years of experience in addiction and mental health, Dr. Gregory explains how everyday events trigger automatic thoughts that shape emotions and behaviors, often through cognitive distortions like all-or-nothing thinking, catastrophizing, or personalization. He introduces practical CBT tools, such as journaling automatic thoughts, using thought records to spot patterns, and the "catch, check, and change" method to challenge and reframe negative beliefs. Through real-life examples—like John, who adjusted his relationships, and Sarah, who grew into a leader—Dr. Gregory illustrates how CBT can lead to meaningful change, whether by reframing irrational thoughts or acting on accurate ones. Listeners are encouraged to try these techniques over two weeks, replacing limiting beliefs (e.g., "I’m not good enough") with positive affirmations (e.g., "I’m capable of learning") and taking small, actionable steps to rewrite their inner narrative. The episode emphasizes that thoughts are not facts and offers a hopeful, evidence-based approach to personal growth.

Dr. Barry Ed.D., M.Ed., BA

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