The Peace & Prosperity Podcast is a bi-weekly conversation with Jason Phillips, LCSW, licensed therapist and confidence expert in Raleigh, NC, discussing all things related to self-love and self-confidence, and how we can improve ourselves personally and professionally.
What if you could rewire your brain to conquer fear and self-doubt? In this episode of the Peace and Prosperity podcast, we explore the transformative power of Cognitive Behavioral Therapy (CBT). From Jason's grad school days to real-life applications, he shares how CBT helps identify and reframe core beliefs that fuel anxiety and negative emotions. Learn practical strategies to foster healing, manage challenges like cravings, and create meaningful change in your life. Tune in for insights on why CBT remains a cornerstone of Jason's therapeutic approach! Plus, remember to join our podcast community—like, share, subscribe, and let us know what topics you want us to cover next. Engage with us, send a DM, or leave a review. Let's continue this journey towards peace and prosperity together.
To stay connected with Jason and learn about coaching, connect with Jason on social media:
Instagram - https://www.instagram.com/jphillipsmsw/
Facebook - https://www.facebook.com/jphillipsmsw
Visit Jason's website for a consultation:
Website -https://www.jasonlphillips.com
To book Jason to speak to your team or organization:
https://peaceprosperitycoaching.hbportal.co/public/660d8068c9d2d600253b215b/1-Inquiry
Episode Transcript
Welcome back to another episode of the Peace and
Prosperity podcast, and todaywe're going to be diving into
one of my favorite types oftherapy.
We're going to be talking aboutCBT Cognitive Behavior Therapy
and why it works when you'redealing with fear of failure,
(00:26):
self-doubt, any type of negativemindset.
I'm always going to go to CBTwhen I'm working with people,
whether that's an individual ora group setting.
Now we've talked about CBTbefore on the podcast, which
stands for cognitive behavioraltherapy.
If you're not familiar with it,ask your therapist about it, do
(00:47):
some research or look.
Just stay to the end of theepisode, because I'm going to
break down what CBT looks likeand how it is helpful and
applicable when you're trying towork on healing certain areas
of your life.
Now I'll say first I'm a fan ofCBT because this is the therapy
that I was raised on.
(01:07):
When I was first in grad school,that was one of my favorite
classes.
We had a class on CBT where itwas pretty dope.
There was one class they werelearning how to practice CBT and
we were learning we had to bethe client.
So our whole class wasdeveloped on developing the
(01:28):
client, their backstory, whattreatment would work and why it
wouldn't work and we would pairup with the other class, which
were the therapists, and thenthey would practice on us.
What was really great aboutthat experience is developing
this person, my person.
His name was Calvin.
He lived at home, he was like25, I think, going through
certain challenges.
(01:49):
So certain recommendations thatthe therapist would throw out
to Calvin so he would no longerbe depressed.
I'm like, look, that's notgoing to work for Calvin.
You telling Calvin to goexercise Calvin doesn't have
money for a gym membership, somake the exercises really
practical for him.
Or you were telling Calvin todo this on a weekend go out,
(02:10):
have fun.
All these things cost money.
Calvin didn't have that and itwas really helpful because it
let me know, even as an earlyclinician when you're
prescribing certain homeworkassignments for your clients,
you got to make sure that theycan actually do them, or you
mess up the therapeutic rapport.
They won't trust you.
They'll feel like you don't getthem because you're telling me
(02:32):
to do something that right now Idon't have the means to do.
Now, even going deeper, why Ilove CBT is because it looks at
how our thoughts, how ourfeelings and how our behaviors
are all intertwined, and thenyou throw the environment in
there too, because ourenvironment plays a role, and
(02:53):
this was really impactful when Istarted to work, not just in
mental health but in substanceabuse as well, because often our
thoughts of cravings orwithdrawals is driving our
behavior to go use or abusewhatever substance or behavior
we're trying to curb.
So, yeah, I'm very much proneto CBT, I do like it, I believe
(03:17):
in it wholeheartedly.
That's not to say that othertherapies don't work, but this
one I've proven success with.
So let's look at some of thebasics of CBT and how it can be
impactful.
One CBT helps you identify yourthoughts.
So what are some of thesethoughts that you're having on a
day-to-day basis that could beincreasing your anxiety?
(03:39):
Oftentimes, when you look atsome of these thoughts, we can
even go deeper.
Look at the core beliefs.
You may have certain thoughtslike I'm not good enough, or I'm
I won't ever be good enough.
I can't do this.
I don't feel like doing that.
These people are judging me.
What if people find out I'm notas good as who I say I am?
(04:00):
All of these thoughts, if youbreak them down, they come with
feelings on the other side ofthat.
So I'm not good enough.
How do you feel when you havethat thought?
Maybe sad, depressed, anxious,hopeless.
Or what if people find outabout me?
Okay, let's take that a littlebit deeper.
What are they going to find out?
They'll find out.
(04:21):
I'm not who I say I am.
So now you feel embarrassed,ashamed, guilty, afraid, like
come on y'all.
You see why I love CBT?
Because we get a chance to pairhow we think, or how we're
thinking, our thought patterns,directly to how we feel, and
then we get a chance tochallenge those thoughts.
I will say this, though it'snot as simple as how I'm making
(04:43):
it seem.
I mean it is simple, but Idon't want you to think that you
go into see your therapist andthat first session y'all going
to start getting right into itand you're going to feel like,
oh bet, I got this.
No, it takes work, becausesometimes we don't know how we
think, or we don't know what wethink.
We know how we feel.
Hey, peace and prosperity,family.
I want to take a moment to talkabout something vital for all
(05:06):
organizations Employee wellness.
Here's what some of the pastorganizations have shared about
their experiences.
Here's what some of the pastorganizations have shared about
their experiences.
Speaker 2 (05:14):
So far, I've learned that my mental health has a huge
impact as a leader on my team'shealth, but also to be looking
out for signs that I've alreadybeen seeing and learning tips on
how I can take those back tohelp myself as well as my team.
Speaker 3 (05:28):
So I really appreciate Jason because he
really put a lot of stuff inperspective for me.
I don't get a lot of days offyou know what I'm saying so when
I do take one off, I feelreally, really guilty.
It's like, oh my gosh, I got somuch to do, but knowing that
like hey, it's okay, take abreak, be yourself and then come
back to this and you'll bebetter.
It's just, it's nice to keephearing that.
Speaker 2 (05:47):
So that's good, but it was good to see that you know
everyone has burnout thingslike that, and also just
learning how to deal with itmore effectively.
Be yourself, love yourself, andother people are going to love
you too.
Like regardless.
And workplace is not justworkplace, this is family.
He was a great speaker.
Yeah, probably one of the bestones that I've seen so far.
Speaker 1 (06:10):
If you're interested in investing in your team's
mental health, visitjasonlphillipscom or visit the
link below, and let's talk aboutcreating a thriving work
environment for yourorganization.
Speaker 3 (06:25):
Now back to the episode.
Speaker 1 (06:27):
Another reason why so that's the one reason why I
like CBT is because you get achance to identify those
thoughts, those core beliefs.
Another reason is we get achance to challenge these
thoughts.
Now this is where things get alittle bit dicey, because
sometimes we'll have a feelingand then we'll look at the
thought behind that feeling andthen we feel like, oh, that's
(06:49):
because I feel it and my feelingis valid.
So that means my thought istrue?
Nah, but see, it don't reallywork like that.
I feel it and my feeling isvalid.
So that means my thought istrue?
Nah, but see, it don't reallywork like that.
I wish it did.
But just because you have thethought does not mean that that
thought is actually factual.
So with CBT we get a chance toreally break that thought down,
dissect it and look at what isthe what's the part of that
(07:12):
thought that is true, and thenwhat's the thought that needs
some more work?
Or are we adding some pieces onhere to make it true?
Have we had experiences where,yes, in this instance, maybe I
wasn't good enough, maybe Ididn't make the right decision,
but that's not the entirety ofmy life.
See, what happens is we'll takeone thought and we'll lump it
(07:35):
in to the rest of our situation.
Another thing with CBT we callthem cognitive distortions,
where we start to look at, youknow, patterns of how we're
thinking.
We call them automatic negativethoughts.
So there's oftentimes wherewe're jumping to conclusions,
meaning we know what's about tohappen, or we think we know
what's about to happen before ithappens.
Or we engage in all or nothingthinking, meaning it's gotta be
(07:59):
that way or I can't do it.
Y'all, we can't.
We can't keep showing up likethat.
I use myself as an example.
There were times where I feellike if I don't have all of the
things that I need to producethe podcast and I just can't
produce.
Is that true?
No, because you can get valuewhether you're watching on
YouTube or whatever platform, orwhether you're listening.
(08:22):
But I had to get out of my ownhead and that all or nothing
thinking, thinking things had tobe perfect in order to add
value.
The last piece that I will saywhen it comes to CBT is really
being able to break down theorigin of some of these thoughts
.
Now, this is where we start tolook at different traumatic
(08:43):
experiences that we've had,different things that people
have told us and we've held onto it.
And then what's happened afterthat?
How do our behaviors start toemulate what we think Meaning?
Maybe you grew up and somebodytold you hey, you're not going
to be that smart, so you don'tneed to think about college.
So what happens?
(09:03):
You get out of high school andyou automatically start working
and you always keep that thoughtin the back of your head I
can't go to college.
Where does that come from?
Oh, you know, so-and-so saidthat when I was younger, or I
overheard my mom excuse me, Ioverheard my mom talking down
about me before and I believedthat or my dad wasn't around and
(09:25):
somebody told me I was going tobe just like him, and I believe
that.
So our behavior started to playoff of how we you know what
we've heard, what we'vedownloaded, and we believe these
things to be true, and weactually end up making them true
because we have not identifiedthat this is the like, this is
the blueprint or the roadmapthat we're operating from, and
(09:48):
now we end up with this lifeY'all.
Let me tell you this you havethe power to change the
trajectory of how you're livingyour life.
Are you going to have a fixedmindset where everything that's
been told to you or that you sayyou don't challenge it.
Or are you going to be in thegrowth mindset that you say you
don't challenge it?
Or are you going to be in thegrowth mindset where you say you
(10:09):
know what?
Yes, I've heard this, but I'mgoing to prove this person wrong
.
Or, yes, this happened to me,but I'm going to work to heal
from that wound or to changethat experience and how it
impacts me.
This is why I love CBT, becausewe get a chance to break down
how we feel, how we think andhow we behave, which ultimately
(10:32):
looks like how we live our life.
Y'all, if you haven't already, Iwould explore CBT with your
therapist, ask them about it ifthey're trained in it, or do
some research on your own.
It takes time, but I'm tellingyou this it's most definitely
worth it.
All right, y'all, be blessed.
Peace.
Thank you all for listening toanother episode of the Peace and
(10:58):
Prosperity Podcast.
Again, if you are feeling like,hey, I'm experiencing high
functioning anxiety, don't beatyourself up about it.
It is okay.
We all experience anxiety fromtime to time and I gave you a
couple of things that you can doon your own, but don't hesitate
to reach out to a professionalto better manage what you're
(11:21):
going through.
Okay, and lastly, make sure, ifyou have not like, share,
subscribe to the podcast andsend this out to a friend, and
if you want to hear certainepisodes or have certain
conversations, let me know.
You can shoot me a DM or justleave a review and I will
(11:42):
definitely follow up.
All right, y'all Be blessed,peace.
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