Full-Length CBT Session Demo

okay Ali welcome back to our session today hi Hi how are you how are you doing today I'm fine thank you good yeah have you gotten up to anything interesting

today or this week well yeah I want to talk specifically about a situation that I had with her okay that sounds great so I'm just going to put a pin in that for a sec we'll put that on our agenda

before that let's just do a bit of a check-in um would you say that your mood today I know we're working on some depression and anxiety some lower mood would you

say that your mood is about the same as last week better or worse than last week a little bit better a little bit better a little bit better but when I start thinking about all my negative stuff

right it brings me a little bit down yeah well and that makes sense doesn't it give and we talked about the link between our thoughts and our moods yes when we start thinking about that negative stuff it starts pulling us down

but I'm actually curious about you said and I wrote down here that you're feeling a little bit better what do you think is happening in your life that's bringing you to feel a little bit better

I think that with their homework like realizing the cognitive distortions that I was able to understand that I'm seeing

everything very negative okay yeah so you're kind of seeing that it's something you that happens for you quite often yeah yeah yeah and what does that what kind of what does that mean for you

or how are you then why does that make you feel better well you talk last session about seeing everything through the dark lenses right and and remove

those lenses so I have been trying to remove and say Okay um probably I'm being very negative and try to switch it slowly oh yeah that's

fantastic so interesting that we were talking about this link between our thoughts and our moods and that you really have felt when we're thinking about the negative stuff obviously our mood goes down and you've been working

at trying to look at more positive things and your mood is going up so that's that's really interesting and great okay thanks for bringing up the homework last week

um you and I decided that you were going to kind of pay attention to your cognitive distortions and kind of track them what did you learn I learned that as I said I'm seeing

everything very negative but I play a lot with I should I should okay do you know why a bad therapy joke for shoulds no you want to be careful not to all over yourself

right so okay wonderful that you're noticing not wonderful that you're doing this but good that you're noticing you're doing a lot of shoots how do you

think noticing that plays into your mood I think that put out it puts a lot of pressure because then you should to be like you should be perfect you should

not be depressed you should not feel anxious but still you you are depressed or you are anxious right yeah so I like the way you talked about that as those

pressure words right the shoulds the OTS the musts yeah when we when we find ourselves doing that a lot as I talked about last time that's a real opportunity for you to

breathe and take a step back from that negative thinking and think is there something that I can think that's more positive or helpful for me in this way

yeah that's great okay good well you'd already said that um you wanted to talk about a specific item so we've done our little checking here and getting a sense of how that week was let's move to

agenda setting um what is it that you'd like to talk about today well um I have this friend that he he

always check on me okay and I noticed like I push him away okay yeah all right so that's what you'd like to explore a

little bit today yeah yeah okay before we jump into that jet item when you notice that you push him away what happens with your emotions or happens in your body

um I'm like the first thing I think is like I don't care like he's fine I don't want to bother yeah and and

I'm like I I shouldn't be bothering him okay um so there's they should there it is already yeah and and

sometimes I feel a little bit in this way okay great all right so you feel a bit down Okay so it's I think this is a great thing to discuss today because I can see how the

shoulds and stuff start kind of um are part of the the maybe the habits or what we call that symptom fingerprint right that's some of the things that you find yourself doing with your um when

you're in your lower moods and I wonder if we could take this item that you mentioned today and if I could introduce to you the thought record so it's kind of The Next Step we've talked about

cognitive distortions we've talked about the links between our thoughts and our moods and our behaviors and so this is a tool that I'd like to introduce you to that'll work really well with this

situation that you brought up that'll be a way that we can explore the situation and the thoughts and really analyze it and then hopefully ideally come up with a more balanced thought at the end does that sound like a good kind of a little

bit of my agenda a little bit of your agenda yeah today that sounds good great so we'll do the thought record okay and generally Ali that does take up what

I show clients this it takes up the bulk of the session is it okay that this is sort of our one thing today or is there anything else that you really wanted to make sure we get to no I think that will though yeah all right because I really

want to focus on that okay excellent good so great so that's our agenda then for today why don't we move into that and um I'll show you this thought record

on my uh trusty old whiteboard here and then afterwards we can kind of talk about how you want to use this in your own life but for now I'll show you up here and uh we'll go forward from there

okay okay so let me just arrange things a little bit here so I can um I can be here by the Whiteboard so some of the headings that you'll see here are very similar to what we've used

before in the past with our five Factor model okay okay so the first thing that we're going to want to look for is a situation I just abbreviated here with

with sit so can you think Ali about the last time when you found yourself kind of pushing this friend away and you were feeling these emotions kind of down and

say I don't care about him and pushing him away well he phoned me to check in on me okay yesterday okay and

he he said that he wanted to talk about some stuff that happened to him as well um but I was like no okay good okay so remember when we're doing this is great

very good so with the situation we think about the who the what the where and the when and so we're really Off to the Races here so yesterday your friend

phoned and he just sort of wanted to check in yeah yeah okay so check in and really what we're looking for with these situations is trying to sort of

think about it doesn't have to be 30 minutes but we try to kind of imagine it contained to about 30 minutes or so so did this sort of feeling of no I don't

want to did it show up right at the beginning of the conversation near the end in the middle how did that show up or at last point in the middle of the conversation because first he was

talking about Gathering Together have coffee and I was kind of okay with that but when he started talking about

checking in on me and wanting to know how am I doing I was like no I'm not ready that was sort of the feeling where yeah I'm not ready yeah

so middle of the conversation was okay but when he started to ask you about yourself that's when you sort of felt yeah I I think that if he told me he

needed me I I'll be fine with that but okay not all the other their way out all right okay um hey

really good reflecting here Ali I can really hear that you're sort of thinking hard about this and even that comment that if he'd asked about you supporting him no problem you could do that but there was really something here hey

where when he started asking about you you said I find myself putting up my hands like this but that's not what you did you said I'm not ready so it felt like you just didn't weren't ready to go

there yeah yeah and does this resonate with you at all does it yeah tell me a little bit about that how this resonates with you it's like a stop like yeah I stop I don't want to

talk about okay let's keep that in mind for um kind of the next column but we could even say sort of body you know body posture it's just interesting isn't it how our bodies kind

of Express this and we put our hands up yeah like a stop a stop sign I call it okay the stop sign okay good okay so nice clear situation that we

that we understand this phone call with your friend yesterday and when he started asking about you that's from the stop sign came up yeah yeah so the next column that we're going to

look at is going to be our moods or emotions column and we've talked about these before single words we I don't know we've I think we looked at that vocabulary list the other day so there's a few of those

that are in your mind really kind of put yourself back in this conversation remember how how you sort of felt where you were when you were chatting with him and then when he started asking you

about him or about yourself I'm sorry what started to come up for you in terms of your emotions I think anxiety um failure

and and then at the end I was sad sadness yeah and just for us to really understand the

emotions here let's put some numbers to them as we've done before we'll rate them so on a scale of one to 100 100 being the most anxious you've ever been and zero meaning well you're probably

unconscious but you know no anxiety at all how anxious would you say you were feeling and again back in that moment when he started asking you about things

I think like 40 40 okay 40 okay same thing with fear on its own scale of one to a hundred percent how

strong I think sixty sixty okay and he said sadness showed up at the end yeah right yeah sadness show at the end but

but in 60 years 60 as well okay so really anxiety was sort of the lowest and then fear and sadness were the two

higher ones yeah does that make sense you know we're kind of the the one of the real pros of these exercises is the logic that comes does this sort of make sense if you think about

the situation and how you were yeah yeah okay yeah I think so okay good and I will ask you about how that makes sense by looking at our thoughts okay that's our next column here thoughts and images

thoughts and images so when you think about you can either well let's go with with what makes sense what were the thoughts that were going through your mind

um that were that were feeding into or the voices of the fear and the sadness here what were the thoughts that were connected to those that I should shouldn't be bothering him I shouldn't

be bothering him okay there's good old should shouldn't bothering him okay

what else um that I feel alone I feel alone yeah okay I'm alone okay those are two different thoughts which

one feels more has more kind of energy behind it for you I feel alone or I am alone that I don't know because uh I don't think I am alone

a Liberation now to me okay okay but I think that I am pushing them away okay okay so there's some other there's some other stuff that's that you just added there so let's just sort of capture everything

so let's put them both up here we've got the room I feel alone bit of a difference I am alone and then I push people away

now remember we're always kind of looking for meaning trying to understand what's going on behind thoughts and especially when we have thoughts that are that are

kind of factual um and I guess we could look at that being a fact but this sort of sounds like something that you do feel what does is there what's the problem with the fact that you push

people away or that that's on your mind why is that an issue for you it is an issue because then I feel alone okay um

I don't want to bother anyone I don't bother people yeah okay what would it mean about you Ali if you had if you bothered somebody um

good question um if I bother them then they won't be my friends anymore okay so they'll leave me yeah okay so others

will leave me yeah okay and does it have any meaning for you if if you bother someone or you know put them out a little bit does that have any

reflection on you or who you are as a person oh yeah okay what does that what does that meaning what does that sound like in your mind that you're not nice

yeah it's not nice to be around okay how are you doing right now as we sort of start mapping this all up how are you feeling in this moment

sad yeah yeah can you help me understand what's behind the sadness um I think that if I'm not gonna get around then

I guess that's the main reason I'm pushing away people okay there's some kind of connections that you're making there yeah you okay

okay so let's just review a little bit here we've got ours we've got our situation nice and clear we've got our anxiety and we're starting to kind of dig around

at the thoughts I shouldn't bother him I feel alone I am alone I push people away again this this sort of I shouldn't be bothering or I don't want to bother it's

a bit of a theme here if you do there's kind of this assumption that if I bother people they'll leave nice if I bother people yeah right

and then let's pull this in because that was something both you and I kind of felt in our bodies when we were when we were thinking about this here that there was the stop sign is that an image that

comes in your yeah comes in your head too this image of a stop sign yeah okay okay and can you ex or just reflect a little bit Ali

why do you suppose the image of a stop sign comes up for you when he was starting to ask about you why was he starting to why do you

suppose this came up for you because I think when people ask you how are you and you said bad uh-huh I'm feeling upset and I I have been very depressed

yeah people is not ready to hear that so the stop sign goes both ways stop and don't don't say it to me right and I

stop for you to don't ask correct I see so you don't ask and I'm not gonna tell yeah yeah okay okay all right so that

stop sign comes up to both ways we'll see yeah okay sorry my writing gets worse and worse the lower down I get that's too tall I

guess you do some squats okay so from here just take a moment to read over our thoughts again I can help you with that with my Turbo writing uh I

should not I shouldn't be bothering him I feel alone I am alone I push people away I don't want to bother very similar others will leave me I'm not nice to be around and this image of a stop sign

that goes both ways I don't want to talk about it you don't want to hear about it yeah anything that we've missed do you think anything in your mind that oh I want that up there or we should

think about this no I think we're good okay okay so now we turn our attention to finding the hot thought and when I say the word hot thought what comes to mind

for you um like something quick that happened something quick that happens yeah that okay kind of the right

idea we call it the hot thought because in it mostly has the most emotion tied to it it's kind of hot with emotion and so when we do this exercise you know we

get really clear about these columns we dig around and name just all the thoughts that are on your mind but generally speaking there's one thought that kind of is at the heart of the

whole thing that we that gets the whole thing going and that really perpetuates you know the fear the anxiety the sadness and in this case the fear and the sadness

and and so we call it the hot thought and I often say to people that what we want to look for in terms of the thought the one that we maybe feel in our gut the one that we kind of wish wouldn't be

up there um the one that kind of is the is the biggest one for us okay does that do you have any questions about that or does that make sense that makes sense okay that makes sense yeah

yeah and so if you look at our list of thoughts here and you can even think a bit about our cognitive distortions those different pieces do you see a thought up here Ali that is the hot thought

yeah I I think this one this one I I don't want to bother him yeah or I shouldn't bother him yeah which one do you think would be better though [Music]

okay all right so what we'll do now is we'll give that a circle and that'll be the thought that we're going to work on for the rest of this exercise and that's just a really important thing is you're doing this on your own that even though

all of these thoughts we might need to spend time or you might need to spend time kind of thinking about all of them we really want to do things kind of in an organized way one step at a time and

so identifying a hot thought and working on one thought at a time will really make this exercise the most effective for it for us and for you so um that's just an important kind of step in this

to name all the thoughts and then find one thought that feels really important to explore okay all right so now what we're going to do is we're going to take this thought and we're going to put it

on trial so do you know about Judge Judy yes have you heard about Judge Judy yeah tell me what you know about Judge Judy they check the evidence right and then

there's a trap yeah that's right that's right so she's a judge obviously she puts things on trial and is she someone who's kind of wishy-washy and gentle and

takes any kind of evidence well no how would you describe her personality oh like a very strong person very strong personality right exactly and so

sometimes she's a little me between you and me I think she can be a little rough however we want that same kind of um forward strong personality when we're analyzing our thoughts here and when

we're going to bring in evidence we kind of have to imagine you know would Judge Judy say that's a good piece of evidence I'm going to take that into my courtroom and think about it or is that a is that

a really weak piece of evidence and I'm not gonna look at that okay okay so um I always wish I had more space on my on my uh white board here but let's when we think about evidence maybe I'll just

ask you to bump back just a bit so I'm not standing right over top of you and I can even adjust this a little bit there we go yeah yeah maybe you just

come in a little great so we're going to look at evidence that supports the hot thought so evidence for and we're also going to look for

evidence against that says yeah that's maybe not a hundred percent true okay okay and what we're going to look for is we're

going to look for evidence that um has different levels of strength and I'm going to put this up here so one will be weak two will be medium and three will be

strong on both sides okay so one will be stuff like I feel like or I heard that or stuff that maybe only a

couple of people would agree with you on okay that kind of that would be that kind of evidence so that kind of thing might be like anecdotes or things you've heard on the street or you know I heard

you know some I was on Reddit and I read something on on the internet so kind of a little bit weaker okay two is that Medium strength of evidence so maybe

something like a testimonial or some expert opinion you know that's stronger um maybe at this point there might be some statistics maybe not but you know several more people would agree with you

but it's true okay and then three is our strongest type of evidence so that's like a Smoking Gun in a murder trial okay so that's you know statistics that's cold hard facts tangible items

you know what but by that I mean things that you know you can hold on to that you know here's a report or here's this thing that I really know to be true and the majority of people would agree with

you okay okay so we're going to do that and so again that's our evidence and we're going to think about this thought I shouldn't be bothering him okay

so let's start here evidence for that's my terrible writing that says evidence for and I shouldn't be bothering him so just start kind of

brainstorming Ally what is some evidence that says yes it's true you shouldn't be bothering him when as I said before when people ask

you how are you and you're like well really depressed yeah and and they they are not ready okay so people aren't ready what for the

truth would you say that yeah people aren't ready for the truth okay I'm gonna try to keep it short not ready

for truth okay now let's read our evidence here so is that you know let others hear from you first what do you think is that a one two or

three is that absolutely true for everybody is that um for some people you know you've heard that you think that you feel that does that make it a one what do you think I

think that it makes it because that's who yeah like people is not ready but there might be one other person yeah

yeah okay I I I'll take it I think that sounds about what I'm thinking too so some people might not be ready and some people might be ready yeah yeah okay fair enough good other evidence I would

say no or I would you know support this I shouldn't be bothering him um listening people complaining about

everything is annoying okay I hear you so listening to complaining is annoying okay

and let's rate that what do you think one two or three yeah yeah do you think like let's just think about that a little bit is it a little bit of

complaining is annoying is it constant complaining is annoying is it always annoying but I'll put the three down I you know I think that you're right that there can be times and it's really annoying to

hear complaining well what kind of Explorer are this all together in a bit here okay other evidence that says yes I shouldn't be bothering him I can think about anything you can't

think of anything else okay okay maybe something else will pop up if if we get talking so that's fine so we've got two pieces of evidence maybe he's people aren't he's not ready for the truth

and listening to complaining is annoying yeah and our evidence here for a kind of a medium piece of evidence and a fairly strong piece of evidence over here okay okay let's move over to this column here so

evidence against that says that this isn't 100 true all the time what evidence would you have that says Ah maybe I maybe it's okay or maybe I could tell him what's going on

well he has been my friend for over three years okay so friend for three years and is that a one two or a three if we were to ask him hey friend how long have you been friends with Ali what

would he say they're saying three years okay yeah so that's good okay what how is that let's expand on that a little bit

how does that further prove that that maybe it's okay to tell him what's going on or to talk to him with the depression in the Society I

think that he kind of know it that that's why he's trying to check on check in on me okay he so he knows some things about you yeah okay I think so okay he

knows about you and it's checking okay what's wrong with that I think a tree because he is calling

yeah well then that brings up a point I wanted to ask about did you did you call him saying oh listen friend let me tell

you no how crappy my day has been or you're saying so he reached out to you yeah he reached out to you okay yeah I

usually don't call oh okay all right he reached out to Ali okay how strong is that evidence

three a three yeah okay and you know there's I'm aware that there's different people out there in the world different unit types of friends did he reach out and ask to be

like nosy to get some gossip and dirt on you did he reach out because he really cares and wants to help you and and support you how why do you suppose he reached out and why did he say he wanted

to reach out to you he said that he wanted to have coffee okay and just a gathering we haven't seen in a long time

okay okay so he asked you to have coffee yeah he asked you to have coffee so it wasn't just a quick phone call but hey let's get together yeah

and what would that be well yeah okay okay so you've been friends with him for a long time he's reached out he reached out to you not just the phone call that

he asked for coffee okay um I guess I'm just curious first off let me check in with you any other evidence coming up for you that you want to name

here that would say no it's not 100 true that I shouldn't be bothering him no no okay um is it okay if I ask some more questions yes and kind of explore this

some more um I'm just really curious about these ideas that you know some people aren't ready and um some people don't like listening to complaining and I think you know these

are compelling pieces of evidence relatively strong is he the type of person who can handle what what's going on could he handle hearing does he is he good at that does

he want that from you or is he the kind of person who's oh my gosh you know I don't know what to do with that no I think he's good is a support worker he's a support worker yeah okay he's always helping

people she's always helping people okay so does that mean he's got some training to help people yeah yeah I think so okay he's not a counselor already

but okay yeah well and that's okay so it's some would it be too far to stretch to say you know he he's good at it or has a passion for it yeah yeah yeah

definitely he has a has a passion to help yeah great okay I've fallen behind on my reading so he's a support worker yeah

yeah one to three one two or three oh three three he has a passion a two okay yeah we're kind of maybe guessing we don't have you ever asked

him do you have a passion well we have talk yeah yeah yeah okay and even outside of of that you know how

would you do you think of him as a good friend a safe friend who you can share with yeah so you feel like he's a safe good friend

do you have any stronger evidence that says he is a good safe friend does he keep your secrets does he help you feel better well yeah he has helped me

feel better in the past who has helped in the past yeah and whatever I share with him it wasn't like gossiping or anything okay

okay let's give these numbers so it feel he feels to you kind of at a subjective level got level that's why I'm pointing to my tummy that he's a good friend what would be the evidence how strong would

that be I guess I do together that could increase yeah okay so it could be there could be more connection there yeah

and he's helped you in the past yeah is that a one two or three he helped me but I guess that I push him

okay okay yeah like he was starting and then I there's some time the stop sign yeah okay so that sounds like there's something else that maybe in another session or if we take into some thought

records home you could explore that pushing away peace here and maybe we'll get to that here but that almost sounds like something else that's going on here so let's take note of that and maybe put

it in some you know for us to explore maybe use homework or somewhere down the road here so that pushing away the stop sign I'm going to just give this a little Cloud here because that seems to come up a bit okay

um let's just finish this over here has helped in the past what was that a one two or three um I think uh a tree a tree okay and he

hasn't gossiped about you in the past not that I'm aware okay so a one a one maybe sure we don't know yeah okay okay this is hard work isn't it we've done a

lot of digging around looking at the evidence what are you seeing up at the board how are you feeling now that we've um pulled this all apart and thought about this

that there is a lot of evidence yeah and how does that make you feel

that I should give him an opportunity I should I get yeah right and that just reminds me of one other little thing that we could do we already have tons of

evidence over here but any time that we that we know that we're that there's a cognitive distortion at play I always like to put it in the evidence against because cognitive distortions as we've

talked about aren't fair not true not based on a lot of fact so we if I just put this here too as one final reminder to say this is a should and so that that to me too is another

compelling piece of evidence that says yeah this probably isn't 100 True does that make sense yeah it does yeah okay all right

so the last we're almost at the end of this exercise um and what we need to do now is kind of re -structure recalibrate this thought now

that we've looked at the whole picture Okay this exercise kind of requires us to take our emotional blinders off take off the blinders of fear and sadness and

to really analyze what's going on here and so what I like to do with this is to actually give a little bit of a template so I'm going to I never have enough room

as I said so I'm going to actually do it over here for our balance thought we've got our we got our hot thought here and the little template that I like to use is it may be true that

blank in just a sec and always and a nut but it is also true that and we'd like to take a little bit from column A and A little bit from column B because we're looking for balanced

adaptive thinking so if you look at the whole picture now and think about restructuring this thought what would it be what comes to mind something like

it may be true that I miss care of bothering people I'm scared of bothering people okay and

it is also true that it is also true that I have good friends okay that I have good friends and is that enough do you think or

should we add anything else I think that's enough but because then if I buy friends like I can okay okay great yeah because there's something kind of in my mind

playing in the background here that you kind of addressed there where you say it is also true that I have good friends that can support me or good friends that I can reach out to

do we want to write that down or do you think that I resonate that with the sentence of they can support me okay can I write that yeah okay it is also true that I have good friends who can support

me if you can and do support me yeah okay all right so there's our restructured thought and

so you'll notice it's often a little longer than the hot thought because we have to kind of qualify it may be true that I am scared of bothering people and it is also true

that I have good friends who can who can and do support me okay great last step if we go back up here to our

to our emotions and this is the thought in the driver's seat now do these numbers change at all oh yeah something I'm going to choose a different color here how do they change

let's start with anxiety how does that change anxiety will be like a cat do I need because yeah he's still

yeah but I think that not at 60 maybe at a 30 a 30 for the fear yeah and how about the sadness I don't think sadness will be there

because then I'm recognizing that I have something it goes all the way yeah right does any new more positive emotions arise

yeah because I can come so what emotion comes there what do you think of this exercise I think its eyes open

tell me a little bit more about what you mean about eye-opening I I like it because then I realized that I'm not alone yeah and I think that

depression always makes me feel alone and then if I'm not alone then yeah is it worth it to really relieve this depressed yeah okay

okay so what do you think that for you know we're coming to the end of our session how do you want this to show up in your week ahead how do you want to experiment

with this challenge yourself with this in the weekend probably calling him okay schedule that coffee appointment okay wonderful

so a bit of a game plan to sort of test this out all right that sounds really really good so if we were to just think about that homework

um let's put a little bit of structure around it and maybe I'll give you the pen and paper here just so you can write down what your what your plan will be there when do you think you'd want to

call him and set up that homework or set up that off easily I can call him tomorrow okay yeah I know he's free tomorrow you know he's free tomorrow I

do have his number yeah okay yeah so you can write down there I just like to be really concrete is that okay yeah yeah it just helps to have a good plan so call them tomorrow

um and will you ask tell me sort of what you'll do I will say hey do you have time yeah okay excellent good

um and so what do you predict so it's more probably about the conversation that's going to happen right and and maybe being a little bit uh vulnerable with him maybe and telling

him a little bit about how you're doing what do you think that's going to be like for you let's make a prediction and I feel that as soon as I start talking about myself

I will feel anxious okay all right but somehow like I guess I need to face that okay okay and then my guessing is

that he will be very supportive okay great um yeah okay so let's just write down some of these predictions too so there's one prediction that when you start

talking about yourself your anxiety will go up yeah he will be and then he'll be supportive of it okay and how will we let's just we're kind of turning this into a bit of

an experiment how will you um kind of gather data or what will you pay attention to to um to sort of test this prediction to see if your anxiety

will go up and to see if he's supportive well I feel that they'll be not in my stomach okay in a little bit shaky okay okay so maybe

behind here you might want to write you know you'll know that by a knot in your stomach and some shakiness would it be at all valuable and you can really be honest here do you think

raiding it to say like it got up to a 10 out of 10 or will that be helpful yeah because I mean it's not having a panic attack yeah I guess the anxiety

will be like a 30. you're thinking it'll be a three okay so why don't you rate that and see where it actually pops out at okay and then for that second part

you think the prediction is that he'll be supportive yeah how will you what will you see that will let you know oh yeah my friends being supportive how will you know that um

he's a good listener okay and every time he says I'm here for you um he has expressed wanting to help me

okay okay so he'll he'll Express wanting to help you and say things like I'm here for you yeah okay so that's great why don't we write that down so if he if he says that we'll know he's being

supportive is there anything else that you think you'll observe from him that will say that will let you know that he's being supportive

yeah usually he's very expressive like yeah when he's supportive and when he's happy he will show it up okay so

basically okay yeah so we'll be like smiling and eye contact yeah and that kind of thing okay why don't we write some of those things down so smiling eye contact

after those active listening things yeah good great so we've got some predictions we've got some ways to kind of pay attention to that um anything that might get in the way

from this happening any obstacles probably that I'm too scared yeah to reach out yeah that can that can get in our way and that's pretty common what do

you think you'll do with that obstacle let's write the word obstacle on there I'll take a copy of this after so I can throw it in your phone what what will you do if your anxiety really starts to Peak and you

have a hard time I think remembering okay great yeah so maybe what I could do is or maybe you could take a picture of this before you

leave and if your anxiety gets really high you can refer to this pic to the picture and remind yourself yeah of all of this positive information you've got you've got does that sound

good yeah okay that sounds good so the obstacle would be what were you gonna write there I'm going to write sure yeah okay and do you remember you just wrote obstacle do you remember what the

obstacle may be um great you feel about this experiment about this homework

I think that if we are going to put in on evidence it will it'll support them yeah

good do you feel scared about doing this excited about doing this I'm excited about a little bit scared I'm more excited it looks great yeah okay yeah okay so we're we're at the end of our

time can you just tell me what you know we've done this thought record and I'll send you some copies this is a really important tool that we've got in cognitive therapy and we'll want to

visit this over several sessions and so this won't be the last time you see this um but do you have anything that you would say are your major takeaways from our session today

I guess the major takeaway is that I'm playing a lot with the cognitive distortion again that I shouldn't yeah but

I guess if I review every shoot with evidence there will be a lot of evidence again for that should right that's great okay

and you've got this homework here to kind of try it out yes put that into practice okay great here at the end do you have any feedback for me any what felt right about today

um like having everything written down the board okay even though the writing is so sloppy in my left hand okay good and anything that didn't feel as right anything that you'd like me to do less

South next no I think it was great okay cool yeah all right thank you good so you've got your homework and we'll see you um next

time okay have a great week thank you take care bye