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Cognitive Behavioral Therapy: Techniques for Retraining Your Brain

Cognitive Behavioral Therapy: Techniques for Retraining Your Brain

Professor Jason M. Satterfield, Ph.D.
University of California, San Francisco

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Cognitive Behavioral Therapy: Techniques for Retraining Your Brain

Course No. 9631
Professor Jason M. Satterfield, Ph.D.
University of California, San Francisco
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4.2 out of 5
111 Reviews
78% of reviewers would recommend this series
Course No. 9631
  • Audio or Video?
  • You should buy audio if you would enjoy the convenience of experiencing this course while driving, exercising, etc. While the video does contain visual elements, the professor presents the material in an engaging and clear manner, so the visuals are not necessary to understand the concepts. Additionally, the audio audience may refer to the accompanying course guidebook for names, works, and examples that are cited throughout the course.
  • You should buy video if you prefer learning visually and wish to take advantage of the visual elements featured in this course. The video version is richly illustrated to enhance your comprehension of the material. The lectures feature 630 visual elements, including animations, graphics, and images, as well as cognitive behavioral therapy sessions between Professor Satterfield and three patients. There are also on-screen spellings and definitions to help reinforce the material for visual learners.
Streaming Included Free

What Will You Learn?

  • Learn how to set SMART goals, and watch three patients receive initial assessments.
  • Understand how stress, depression, anxiety, fear, and anger can all be addressed by CBT.
  • Find out how external changes to your daily habits can help alleviate dependencies and negative responses.
  • Learn how to adapt the practices in these lectures to everyday situations at work and at home.

Course Overview

Why is it so hard to lose weight, stop smoking, or establish healthy habits? Why do couples argue about the same issues over and over? Why do so many people lie awake at night, stricken with worry and anxiety? Why is it so difficult to come to terms with a loved one’s death, even if it’s after a long illness?

The answers to these questions—and the path to lasting change in your life—lie in cognitive behavioral therapy (CBT), a well-tested collection of practical techniques for managing moods and modifying undesirable behaviors through self-awareness, critical analysis, and taking steps toward gradual, goal-oriented change.

CBT illuminates the links between thoughts, emotions, behaviors, and physical health and uses those connections to develop concrete plans for self-improvement. Built on a solid foundation of neurological and behavioral research, CBT is not simply about treating mental illness. It is an approach almost anyone can use for promoting greater mental health and improving quality of life.

In the 24 engaging half-hour lectures of Cognitive Behavioral Therapy: Techniques for Retraining Your Brain, you’ll build a robust and effective self-improvement toolkit with the expert guidance of Professor Jason M. Satterfield of the University of California, San Francisco. You will explore CBT’s roots in Socratic and stoic philosophy, build a toolkit of CBT techniques, and review the latest research about its outcomes. Additionally, this intriguing and practical course allows you to take on the roles of medical student, physician, psychologist, and patient.

As a special feature of this course, you’ll observe CBT session scenarios between Professor Satterfield and three “patients”:

  • Maria, 70, is a caretaker for her terminally ill husband. She struggles with depression, anxiety, insomnia, and coming to terms with his death.
  • Carol, 30, is so anxious in everyday social situations that she has trouble developing friendships.
  • Michael, 50, has a temper that can flare up at a moment’s notice. He wishes he could keep his anger under control.

After completing this course, you will be armed with myriad resources to examine your own thoughts, emotions, and behaviors and to set yourself on the path to a better life, all without leaving the comfort of your own home.

The Science of Lasting Change

Everyone has something about their life that they would like to improve. Learning how to assess your situation and select an appropriate tool for change is a vital skill. Cognitive behavioral therapy engages a patient in a very scientific and logical approach to creating lasting change. It is:

  • Collaborative and transparent: The therapist and patient work together as equal partners throughout the treatment process.
  • Empirical: Each session includes homework, such as jotting down notes about behaviors, thoughts, and emotions in a journal. The next steps in the process are based on the evidence of the previous week’s “experiments.”
  • Time-limited: The CBT process is designed for 12-24 sessions. Once a patient understands the process, it becomes easier for them to be their own CBT therapist.
  • Skills-focused: CBT teaches the patient skills to practice in the real world, such as social experiments and somatic quieting techniques.
  • Symptom-focused: While CBT was developed to treat depression, it is also effective for anger, anxiety, chronic pain, insomnia, and developing healthier habits.
  • Present-focused: Rather than the bottom-up approach of traditional psychotherapy, CBT works from the top down, starting with the patient’s daily life.

A core assumption behind CBT is that human beings, by nature, aren't particularly rational. In fact, we aren't even mostly rational. We take all sorts of shortcuts in terms of how we think, how we process, and how we make decisions. CBT helps you become aware of your daily thoughts, categorize them as “helpful” or “hurtful” (instead of true or false), and decide how to act on them.

Engineer Your Own Happiness

Throughout the course, you’ll explore issues that cause people to seek out therapy. In some cases, you’ll get to watch Dr. Satterfield working with a patient, and in others, you’ll be delving into the research to see what causes these issues and how CBT helps to resolve them.

  • Stress: Humans are unique in that we can stress ourselves out with hypothetical events, things that never happen or might never happen. An individual's appraisals may be out of sync with reality, or out of touch with their actual coping skills. CBT helps to uncover those thoughts and to begin restructuring them.
  • Depression: People who are feeling depressed often engage in maladaptive behaviors, which exacerbate their depressed feelings. For example, in one of the three depressive spirals, a depressed person may engage in less social activity, which makes them more depressed, thus causing them to pull away even more. CBT helps patients reverse the spiral and participate more fully in their lives.
  • Anger: Have you ever had a fight with someone that took place wholly in your mind? The journaling aspect of CBT brings awareness to these hostile fantasies, and the somatic quieting techniques you learn can help you avoid letting your emotions get away from you.

CBT can help you address a variety of common concerns. Some of these issues fall under the traditional rubric of mental health, such as anxiety, depression, and trauma. Others are stressors in that occur in everyone’s life, from everyday challenges like conflicts at work to potentially life-changing events like the loss of a loved one. Even with medical issues, such as insomnia, weight management, and chronic pain, CBT can be a powerful part of better understanding the problem and enhancing the healing process. Unlike other forms of psychotherapy, CBT places the power in the hands of the patient, who learns and practices an explicit skillset that lasts long after therapy might end.

Self-Help for Critical Thinkers

Cognitive Behavioral Therapy is a thoroughly enjoyable course for the critical thinker who would like to improve their quality of life. Professor Satterfield’s presentation is warm and engaging as he deftly blends history, science, inspirational stories, and case studies in each lecture.

As you progress through the course, you will:

  • gain a comprehensive understanding of the complex relationship between cognitions, emotions, and behavior;
  • see how a very empirical process can be applied to very emotional situations;
  • find success through analyzing situations in which you failed to achieve your goals;
  • ramp up your positive emotions and moderate the negative ones; and
  • understand the full scope of treatment options available.

With the tools in Cognitive Behavioral Therapy and the desire to improve your situation, you can create lasting change in your life simply with the power of your own mind.

Hide Full Description
24 lectures
 |  31 minutes each
  • 1
    Cognitive Behavioral Foundations
    Begin by meeting Dr. Satterfield's patients - Carol, Michael, and Maria - each with something in their lives that could be helped with cognitive behavioral therapy (CBT). You will follow these patients throughout the course as you learn the basics of CBT, including how you can train your brain to improve motivation, management of emotions, and interpersonal skills. x
  • 2
    Quantified Self-Assessment for Therapy
    Trace the roots of CBT and see how it upends the typical psychoanalysis process, focusing on daily events and emotions instead of past history. Watch as Dr. Satterfield performs an initial assessment of three new patients, helps them set SMART goals, and begins to collect data about their thoughts, emotions, and actions. x
  • 3
    Setting Therapeutic Goals
    A fascinating aspect of CBT is the collaborative journey the therapist and patient take to create the patient's case formulation, a living document that serves as a basis for an individual treatment plan and guides the therapy process. Watch as the doctor helps Michael unpack his anger to understand why certain situations make him furious. x
  • 4
    Third-Wave Cognitive Behavioral Therapy
    Now that you are familiar with the basics of CBT, explore the third wave, which focuses on the process of cognition rather than its content. It's been described as Buddhist meditation meets CBT, and the research shows some surprising results! x
  • 5
    Stress and Coping
    Alleviate stress by learning how to quiet the two primary physiological stress pathways: one secretes the stress hormone called cortisol, and the other secretes epinephrine or adrenaline (often called the fight or flight response). See how CBT helps you examine your preferred coping styles to determine whether or not you're selecting the best adaptive strategies for you. x
  • 6
    Anxiety and Fear
    Contrast the emotions of anxiety and fear, and consider how each can feed the other. Use the SUDS hierarchy to perform a thorough analysis of situations that induce these feelings, then see how behavioral experiments can systematically desensitize you to the things you once feared or avoided. x
  • 7
    Treating Depression
    Identify the nine hallmark symptoms of depression, then use the CBT triangle to describe the three downward spirals that contribute to a depressive episode. Observe as Dr. Satterfield walks Maria through tools to help her alleviate her depression, and learn how you can apply these same techniques to lift your mood. x
  • 8
    Anger and Rage
    Delve into the surprising root of many anger issues and see how CBT works to decrease hostile fantasies," or the thoughts you have when a person or situation triggers your anger. Add simple exercises to your life that will help you recognize triggers and defuse them before they become full-blown rage." x
  • 9
    Advanced Cognitive Behavioral Therapy
    Progress from basic cognitive restructuring to an in-depth look at a tool that helps build awareness of the thoughts and emotions you have in a particular situation. See how the collaborative problem solving in CBT creates flexibility and the creativity to find something that works for each individual person, given his or her life circumstances. x
  • 10
    Positive Psychology
    Although CBT was developed for the treatment of psychopathology and negative mood states, it has more recently been used as a way to encourage or induce positive emotion. Explore recent scientific studies about happiness, and learn which exercises are most effective for cultivating improved mood. x
  • 11
    Healing Traumatic Injuries
    Define the various types of trauma that can affect people - from combat veterans suffering from PTSD to victims of random violence - and learn how CBT can be used to treat these patients with great success. See how the tools used in CBT sessions help to unstick the brain and begin the process of repairing damage. x
  • 12
    Forgiveness and Letting Go
    Forgiveness - and its associated health benefits - begins with a cognitive decision and can be promoted with both cognitive and behavioral strategies. Delve into the fascinating scientific research on forgiveness, identify maladaptive strategies that are holding you back, and create an A.C.T.I.O.N. plan. x
  • 13
    Digging Deep and Finding Meaning
    Move beyond searching for explanations for why painful events happened, instead turning your thoughts to what those events mean in your broader perspective and how your reactions can be intentionally shaped using CBT. See how CBT can provide tools to support positive shifts in perspective and help you see the bigger picture. x
  • 14
    Cognitive Behavioral Therapy and Medicine
    Recently, there has been growing acceptance of CBT as part of the treatment for medical illnesses, from diabetes to cardiovascular disease to cancer. Discover the pivotal role that cognitions and emotions can play in empowering patients and helping them manage their physical maladies. x
  • 15
    Staying on the Wagon
    Whether you want to lose weight, quit smoking, or exercise more, learn the secrets to creating habits that stick. Identify and define core concepts, such as self-control, self-discipline, motivation, and willpower, and see how each of these can be affected by the CBT skills you've learned in previous lectures. x
  • 16
    Thinking Healthy: Weight and Nutrition
    Yo-yo no more: Patients who used CBT to manage their relationship with food and exercise showed decreased weight, decreased body mass index, decreased waist circumference, and improved eating habits. Use the core behavior change principles from previous lectures and apply them to healthy eating and exercise habits. x
  • 17
    Behavioral Therapy for Chemical Addictions
    Review the basics of substance use disorders - alcohol, prescription drugs, and illegal drugs - and what second- or third-wave CBT therapies can offer people who suffer with addiction. Add community reinforcement approach (CRA) to your CBT toolkit and see how it can be more successful than 12-step recovery programs. x
  • 18
    Getting a Good Night's Sleep
    Fewer than half of Americans say they get a good night's sleep on most nights. Observe as Dr. Satterfield works with Maria to assess her quality and quantity of sleep. Apply the techniques of CBTI (the "I" is for insomnia) to fall asleep faster and wake more rested. x
  • 19
    Mastering Chronic Pain
    Both cognitive and behavioral factors influence the experience of pain and the intensity of suffering. Learn how psychological factors can alter the experience of pain, look at mind-body factors that can alleviate or exacerbate chronic pain, and take out the CBT toolbox to see how it can be applied to physical, rather than emotional, hurt. x
  • 20
    Building and Deepening Relationships
    Relationships are vital to our health and happiness. Explore the intricate world of human relationships, study the unwritten rules of social interactions, and discover how CBT can help you think through difficult situations without letting your emotions get the best of you. x
  • 21
    Constructive Conflict and Fighting Fair
    Go beyond the one-on-one therapist-patient scenario and look at CBT's approach to couples' therapy, focusing on communication, conflict, empathy, respect, and intimacy. Meet Michael's wife as she joins her husband in Dr. Satterfield's office to talk about Michael's anger and their relationship. x
  • 22
    Thriving at Work through Behavioral Health
    Problems at work are more strongly associated with health complaints than any other life stressors. Examine best-selling books like The 7 Habits of Highly Effective People and How to Win Friends and Influence People and see where they line up neatly with CBT - and where CBT offers a better way to achieve success and happiness in the workplace. x
  • 23
    Developing Emotional Flexibility
    Peer into the lives of people who have thrived in the face of adversity - why do some people flower while others wilt? The keys to flourishing are flexibility and resilience. Complete your CBT toolkit with a list of ten ways that you can develop and sustain personal resilience. x
  • 24
    Finding the Best Help
    Round out the course with a look at Carol, Maria, and Michael's progress. Then, Dr. Satterfield gives you his personal recommendations for finding a quality therapist, making the most of your sessions, evaluating your progress, and knowing when to end your therapy sessions. x

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  • Downloadable PDF of the course guidebook
  • FREE audio streaming of the course from our website and mobile apps
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DVD Includes:
  • 24 lectures on 4 DVDs
  • 224-page printed course guidebook
  • Downloadable PDF of the course guidebook
  • FREE video streaming of the course from our website and mobile apps
  • Closed captioning available
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CD Includes:
  • Audio tracks are taken directly from the video. Your 12 CDs include all 24 lectures of this course.
  • 224-page printed course guidebook
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  • FREE audio streaming of the course from our website and mobile apps

What Does The Course Guidebook Include?

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  • Suggested readings
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Your professor

Jason M. Satterfield

About Your Professor

Jason M. Satterfield, Ph.D.
University of California, San Francisco
Professor Jason M. Satterfield is Professor of Clinical Medicine, Director of Social and Behavioral Sciences, and Director of Behavioral Medicine in the Division of General Internal Medicine at the University of California, San Francisco (UCSF). He earned his B.S. in Brain Sciences from the Massachusetts Institute of Technology and his Ph.D. in Clinical Psychology from the University of Pennsylvania. He currently directs the...
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Reviews

Cognitive Behavioral Therapy: Techniques for Retraining Your Brain is rated 4.2 out of 5 by 108.
Rated 5 out of 5 by from Allows me to undrstand what the lectures will be It is structured so that anyone can understand just what CBT is
Date published: 2017-07-16
Rated 3 out of 5 by from Meaningful but scattered Dr. Satterfield obviously know his content and shares it well. He covers the topics in a very personalized format, including case presentations, and it is hard to keep the principles he teaches in context. I would recommend this cours as narrative and introduction to the topic, but one would probably be better served learning the cognitive bases of CBT from a textbook.
Date published: 2017-07-15
Rated 5 out of 5 by from Practical techniques I bought the CD (audio) version. It was easy to follow along, backup when I needed to review, & the manual with synopsis & resources for further study was very helpful. The format, with various scenarios, brought the reality of CBT use into my daily life.
Date published: 2017-07-06
Rated 5 out of 5 by from Cognitive Behavioral Therapy I believe totally in Cognitive Behavioral Therapy, especially for PTSD victims. It does not cure the problem but it does help you understand methods to reach the portion of your brain that might be stopping you from living a more normal life. This course was very well laid out to understand the approach of Cognitive Behavioral Therapy.
Date published: 2017-06-21
Rated 5 out of 5 by from Excellent introduction to CBT Love it! Life changing, great content and practical cases to complement theory. Amazing and inspiring lecturer. A truly great course!!
Date published: 2017-06-08
Rated 2 out of 5 by from Preliminary Comments I just started this course -- the audio version. The course has very good content, but I am uncomfortable. The lessons include "vignettes" where the "therapist" is with a patient. This feels very strange with just audio but I think that it would feel strange with video. I have only done a few lessons, but a pattern is developing in which the professor recommends going to some website and downloading some resource. This is becoming annoying as I usually spend a bit of time trying to find the resource, and have found myself in sites selling stuff. I am mildly interested in this subject and know people who have gone through CBT. If I were desperately in need of this course, I would be very frustrated. If there are all these free resources out there, just add them to the Study Guide or make them downloadable from the Great Courses site in one grand right click! I AM NOT READY TO PASS judgement on this course, but I will say that it could be a lot better without to much effort on the part of the Great Courses. I have to select ratings in order to make this post. You should disregard.
Date published: 2017-06-06
Rated 3 out of 5 by from Basic. That's ok. Purchased about a month ago. The pseudo-therapy session format (vignettes) leads to predictable outcomes and boredom quickly unless you plan on trying some of the techniques outlined, which I have no intention to do anytime soon. This could be used as a training video at the very earliest level of cbt treatment. No complaints about the content, but very introductory.
Date published: 2017-05-27
Rated 5 out of 5 by from Excellent course The course content is very approachable, without being simplified. The instructor is very very good. I am learning a lot.
Date published: 2017-05-21
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