In this episode, I’m talking about the thinking errors our brains can fall into without us even realizing it, things like: catastrophizing, mind reading, all-or-nothing thinking, “should” statements, and more.

We’ll look at how these patterns show up in everyday relationships and, especially, in parenting moments when emotions are already running high.

The goal isn’t to judge ourselves for having these thoughts. It’s to notice them. Because once we can recognize the story our brain is telling us, we have a little more space to respond differently, with more perspective, more curiosity, and less shame.

My life changing parenting course! Here: https://beholdtheconnection.podia.com/being-a-happy-connected-parent

Disclaimer: this podcast is for education and reflection only and is not therapy or a substitute for individualized mental health care.

Sometimes what looks like an overreaction on the surface has something much deeper underneath it. In this episode, we talk about core beliefs and schemas, the deeper assumptions we develop about ourselves, other people, and the world—and how they can quietly influence our thoughts, emotions, relationships, and reactions.

We explore why criticism can feel so painful, why certain situations seem to “trigger” us more than others, and how beliefs such as I’m not good enough, I have to keep everyone happy, I’m unlovable, or I have to handle everything myself can shape the way we interpret everyday life.

I also introduce the CBT downward arrow technique as a way to move beneath an automatic thought and uncover the belief underneath it. Core beliefs can be remarkably persistent, and research has found meaningful associations between early maladaptive schemas, childhood adversity, and later psychological distress—although these relationships are complex and should not be reduced to “your childhood caused everything.” (PubMed) CBT itself has a substantial evidence base across a range of psychological concerns. (PubMed)

Free download: I’ve created a worksheet to help you identify your own automatic thoughts, use the downward arrow, and start uncovering the core beliefs underneath them. You can download it here: Core Beliefs

If you are located in Alberta and would like information about therapy through my private practice, you can email me at radelle@radellejensenpsychology.com.

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A quick disclaimer

This podcast and the accompanying worksheet are for education and self-reflection, not therapy, diagnosis, or individualized psychological advice, and listening does not create a psychologist-client relationship. You are responsible for deciding what feels appropriate and safe to explore on your own. If this work brings up significant trauma, overwhelming distress, safety concerns, or experiences that feel difficult to manage independently, consider doing that deeper work with a qualified mental-health professional rather than pushing through it alone.

Research mentioned / further reading

Bishop, A., Younan, R., Low, J., & Pilkington, P. D. (2022). Early maladaptive schemas and depression in adulthood: A systematic review and meta-analysis. Clinical Psychology & Psychotherapy, 29(1), 111–130. The review included 51 studies and 17,830 participants and found positive associations between all 18 early maladaptive schemas examined and depression, while noting that most of the evidence was cross-sectional. (PubMed)

Pilkington, P. D., Bishop, A., & Younan, R. (2021). Adverse childhood experiences and early maladaptive schemas in adulthood: A systematic review and meta-analysis. Clinical Psychology & Psychotherapy, 28(3), 569–584. (PubMed)

Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. The authors identified 269 meta-analytic studies of CBT and reviewed a representative sample across a broad range of psychological concerns. (PubMed)

How to Actually Change the Way You Think

In Part 2 of my CBT series, we move from simply noticing our thoughts to actually doing something with them.

We talk about automatic thoughts, cognitive restructuring, cognitive reappraisal, thought records, and how to examine a thought without automatically believing it. I walk through a real-life example of feeling judged by an annoying brother-in-law — because sometimes the thought really is partly true — and explain why CBT is not about pretending everything is wonderful or forcing yourself to “think positive.”

Instead, the goal is to ask:

What actually happened?

What did my brain tell me it meant?

What evidence supports that thought?

What evidence doesn’t?

Is there another explanation?

What is a more accurate and useful way of seeing this?

We also talk about what happens in the brain during cognitive reappraisal, why changing the meaning we give a situation can influence our emotional response, and research showing that structured CBT strategies such as thought records and behavioural experiments can help shift beliefs, anxiety, and behaviour.

If you are located in Alberta, and interested in therapy, reach out to radelle@radellejensenpsychology.com

Disclaimer

This podcast is for educational and informational purposes only. It is not therapy, psychological treatment, diagnosis, or individualized mental-health advice. Listening to this podcast does not create a psychologist-client relationship. If you are struggling with your mental health or need support specific to your situation, consider connecting with a qualified healthcare or mental-health professional.

Research mentioned

McManus, F., Van Doorn, K., & Yiend, J. (2012). Examining the effects of thought records and behavioral experiments in instigating belief change.

Ciharova, M., Furukawa, T. A., Efthimiou, O., et al. (2021). Cognitive restructuring, behavioral activation and cognitive-behavioral therapy in the treatment of adult depression: A network meta-analysis.

Buhle, J. T., et al. (2014). Cognitive reappraisal of emotion: A meta-analysis of human neuroimaging studies.

Berboth, S., & Morawetz, C. (2021). Amygdala-prefrontal connectivity during emotion regulation: A meta-analysis of psychophysiological interactions.