Is ERP or ACT or DBT better than CBT?
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- čas přidán 26. 01. 2020
- All of the mental health therapy acronyms out there can be confusing when we're looking for help. So let's dive into how CBT, ERP, ACT, and DBT all fit together in one big happy donut family.
If you'd like to bake donuts together, you can learn more about what I do here: www.markfreeman.ca/coaching/
And for my book on baking mental health donuts at home, YOU ARE NOT A ROCK, go here: bit.ly/youarenotarock (In the UK it's called THE MIND WORKOUT) There are also Spanish, Portuguese, Turkish, Mandarin, Korean, and German versions, too!
Connect on Instagram here: / markwfreeman
Thank you for including this last part about therapy (and donuts!) not being magic. It's so important to know this beforehand and also to prepare yourself for actual work. Thank you for the video, it was greatly informative and now I'm on to learning more!
Thanks for this light hearted, simple and interesting video :)
Glad you enjoyed it!
Really great video, it provided me with all the information I was looking for, and then some.
Thank you for sharing it with us. I subscribed!
Thanks for subscribing!
Hi Mark!
First of all, you helped me a lot with my OCD. A couple of weeks ago, I couldn't do anything anymore. I couldn't leave the house, drive my car or just enjoy doing things, and now, after watching all of your helpful videos, I've been practicing and using your methods. The first weeks have been extremely rough. I had panic attacks that lasted for almost 2 hours, and I experienced this up to 3 times a day. I was exhausted. Then, after facing my worst fears, I've become to a point were the fears were not making me anxious anymore. I still have a lot of ruminating thoughts, and that's what I'm working on right now. The thoughts are not gone yet, and it can still be hard sometimes, but I know that eventually, I will overcome these thoughts. I feel proud for facing my fears and it feels like I've been trough hell, but the progress that I've made is fantastic!
You've helped me more than my own therapist, because you understand the things we go trough. I can't thank you enough for what you do for all of us here! I feel way better and more optimistic than I've been in months. You learned me how to live again. So, thanks for all of your good work and sharing this with us!
I just have one question: most of my compulsions are completely gone by now, but the ruminating thoughts still are a problem. Most of these are actually automatic thoughts. Some of them are songs that constantly repeat in my head, with certain words that I'm afraid of. Is there something I can do to stop these thoughts? I know that should just ignore these and watch them like they are clouds, but because they are popping so randomly in my head I was wondering if I could do anything else to stop this.
Oh, and it's still quite hard work for not doing compulsions, I mean mentally, because at the end of the day I feel like I've been working all day long. Comes with a lot of headaches. :) Still, I feel so proud that I've came this far already in just 3 months. Next month, I think I even might be ready to start working again and make my life worth living! I can't thank you enough!
PS: I couldn't even write comments. So, replying to this video is another victory for me! :)
Congratulations on the work you've put in tackling these challenges! It's great to be doing more of the things we want to do, like posting comments. Keep on pushing that. Enjoy getting back into working.
On your question: I'd approach ruminating as a compulsion. Yeah, we don't control the stuff that automatically pops up, but we are in charge of what we do with that stuff. Here's a video on Intrusive Thoughts vs Thinking that might be useful: czcams.com/video/VnDsZSIWUDU/video.html I also found it really helpful to cut out the judgments I was making about the stuff in my head. Why can't they be there? Why not welcome them? Often we need to look at some judgments and unhelpful beliefs we're holding onto. We can make some changes around what we do in our heads.
I really really really really like this video and your personality, you explain like magic!
Thank you!
Simply brilliant! Thank you for explaining the differences in this way, it was easy to grasp and remember.
Fantastic visual and description.
Great stuff Mark! You've helped me the most out of anyone!! btw, those look like some tasty Tim Horton's donuts!
Happy to be part of the adventure!
Thank you for this! In all my programs therapists use this language but forget how new it is to us as we decide our therapy goals and options. Really helps empower the patient c:
Everything is clearer with donuts!
Thank you so much! I love how you explained this concisely, clearly, & with donuts 🍩! im also glad you added the 2 important things at the end :D very helpful. This video is funny too-which is really refreshing :’)
Mark...great video...thank you so much. I love your book "you are not a rock" and would love to get it signed by you!
Dave
Thank you for reading! Hopefully at an event someday, I'll have a chance to sign it :)
@@everybodyhasabrain that would be amazing. Thank you
Hi Mark, thanks a million for your advice, I am so happy to have found your channel after having struggled with intrusive thoughts for so long. I've just now started metacognitive therapy with a therapist specialised in OCD and in combination with your advice and mindfulness, I am slowly starting to feel like there might be light at the end of the tunnel. I have one question for you: Recently I have been dealing with existential OCD, having intrusive thoughts about whether or not I am real, if reality is real, if I am going crazy etc. It feels far worse than any other obsession I've had and it's been my main reason for starting therapy -it's as if there is nowhere to hide now, so to speak. One of the reasons is that usually with intrusive thoughts, we might bring the attention back to reality (mindfulness) and recognize that they are thoughts, but 1) that's difficult when reality is the thing that I'm doubting - I'll bring my attention back to, say, my breath, but then think "wait, what if my breath isn't real?". 2) I can go as far as to doubt the whole method ie. "If reality is just created in my mind ,then I also just came up with this method, so why should it work? And I say bring my attention back to reality and away from thoughts, but what if it isn't just thoughts?". It is like a crazy loop. How would you deal with that? Just treat it like taking a leap of faith when working with the method?
Also I am not sure if this comment is just me seeking more assurance
I wouldn't describe mindfulness as coming back to reality. It's about being present without judgment. If things feel unreal they feel unreal. Quite often we're being present with things like anxiety or physical sensations that are just there. Somebody could argue that anxiety we often feel isn't real--it's about imagined things that won't even happen. But the feeling we're having is the feeling we're having.
Mindfulness would involve not getting caught up in judging whether your breath is real or not.
And the practice of mindfulness isn't about a method for getting something or expecting it to "work". Mindfulness is something we can choose to do instead of doing all of those judging and checking and controlling compulsions. It's not about trying to control some thoughts or feelings. It works in that it is the opposite of compulsions. It's like watering plants vs burning them with a blowtorch. But if you're actively burning them with a blowtorch while trying to water them, then of course you might say that watering plants doesn't work :D
Super tasty. I had the plain donut years ago but safely upgraded in recent times.
Keep upgrading those delicious donuts!
Thank you Mark for your videos and your book they are really helpful tools! When I read your book I thought it could be of use for many people around me as well... but they could not read it in English so I would have asked you to translate it for you but in a previous video, you talked about a French version so I wanted to know when the release is planned to be ?
Thank you! I'm glad you've found these tools useful! I'm not sure of the timeline for the French version. I know there's a translation deal with the publisher but beyond that I don't have any other details at the moment unfortunately. I hope it is soon. I look forward to sharing it with more people :)
Great video Mark. It's was very self explanatory.
Thanks, Arjun!
@@everybodyhasabrain Most welcome Mark. Your videos are very helpful in my Pure OCD journey. I am doing everything to recover but need guidance from someone like you who's suffered like me.
Great video as usual 😁
Thank you!
Loved this!
dude, great vid! thank you
😁🙌
Another brilliant video Mark!! Thank you !! And hey, what about a Videos with alpacas 🦙? 😉😁
Thank you! I hope to do some alpaca videos. I am searching for a stock video subscription to get and the deciding factor will be which stock video site has the most alpaca videos 😁
That therapist - patient part tho.
Thank you so much, what a fantastic explanation using metaphors and examples. I found it so helpful 🙏
Great episode
Thanks!
hahaha absolutely loved this!
Thanks, Jodie!
Without the ingredient of chocolate successful treatment of OCD is not possible. ERP is the gold standard as evidence based research shows. Alternative donuts might taste nice but they're simply not up to scratch with efficacy. You're very right to point out how imperative it is in finding a baker that has mastered baking donuts. Love your passion Mark and I really enjoyed your discussion with Stuart Ralph on The OCD stories podcast. Keep up the great work!
Thank you! Enjoy those donuts!
Great metaphors!
Thank you!
Excellent
Hi Mark,
I have a question on meditation: I started the Tuza practice you recommended two weeks ago and at first it was really challenging but now I can get my brain to sit with me for these 3minutes most of the time. Should I extend the time I meditate already and if so by how much? (switch to 10min meditation?) Also, do you recommend switching to unguided meditation after a while?
Thank you for helping so many people!
That's great you're pushing things along! Meditation is really like any exercise--there's not a "should". It's about practicing skills we want to build. Running is a useful analogy with fitness. You can run for three minutes now with somebody telling you exactly what to do. How do you want to build your skills? If you want to run further, see how far you can run. Then you'll find a limit to push. It'll probably be useful to learn how to run on your own. How can you do that? Maybe there will be some ways of running where it's useful to have somebody telling you what to do. And then there'll be some where it's more useful to go on your own. Same with meditation. Discover what those are! I've got some audio guides in my channel on loving kindness meditation skills. Maybe try those out and see what's difficult. Can you build on that on your own or is it more useful to have a guide for loving kindness meditation right now? Enjoy the exploration!
Thank you for the advice! Cant wait to keep pushing further :)!
Is fear of using the telephone or skpe or anything similar a mental health issue? I mean I have social anxiety and ocd so I guess it's part of that but I've tried exposure therapy and it didn't work. I don't know how to deal with it other than avoiding wherever possible but I don't think that's a very good solution..! thanks mark
It's a very common compulsion. I find it useful to see that practices like that are what fuel mental health struggles. It's very useful to cut out compulsions. Avoiding the phone or video chat will only create more problems, not less.
I love the DBT/ACT doughnut.
A delicious doughnut!
hi mark i just have a question i hope you can answer this. since then i had ocd eps i tried to become more religious by reading verses or doing devotions bcs it keeps me sane. is it a compulsion? should i stop it? but will i do those things again without it being a compulsion? thanks!
It can help to build religious practice in a healthy way proactively. It doesn't have to be about reacting to brain stuff or controlling thoughts and feelings. Instead of trying to get things, it can help to grow faith practices around giving.
Hi Mark, does Compassion Focused Therapy fit into the third wave I wondered?
It is considered part of the third wave.
Just wondering what are all the things on the wall?
post it-jes! eigenlijk kan je ze zien als bakrecepten voor je eigen donuts:-)
@@danielvonk1217 Ik bedoelde de inhoud van de post its :p
Hi Mark!
Here in Canada, we can't talk to our specialists before being reffered.
I'm stuck with one who doesn't even understand the way I speak.
That is an area where public systems need to improve. They also don't track effectiveness, so there's no way to know if you're getting somebody that's actually a specialist and has a track record of helping people recover.
why do people say doing any of these exercises on your own can be detrimental?
That just makes the ocd worse about trying them..
What is your opinion on that?
It's the same as physical fitness: lots of people can do it on their own and lots of people will also go to the gym and do lots of things that just get them injured or actually aren't helping them reach the goals they say they have. Same happens with mental health. I get stories from people that just picked up my book or watched some videos and now they've completely turned their lives around. I also get stories from people that tell me they've been doing therapy exercises on their own for years and they "don't work" but when they describe what they're doing, they're just doing lots of compulsions and labeling them as "therapy". So I just encourage people to keep a focus on results, with physical fitness or mental fitness. If you believe you're doing the right stuff but you're not seeing results, then it's useful to get an outside opinion from somebody that's already reached the goals you're pursuing.
Hi, can you make a video about anhedonia, emotional numbness and stuff? I never see any videos about that stuff, feels like there is no help and makes me feel hopeless. I feel there is a different way to deal with these things, since sticking to your values works for anxiety and depression, but if you have no values due to anhedonia, it is kinda hard idk....
Anhedonia wouldn't affect values or interfere with picking values. We don't need to feel values. Especially when we've been struggling, the values that help us get out of that could seem very strange to us. Anhedonia really isn't different from any of the skills covered in any of these videos. I find it helpful to see that the searching for the "right" tips is actually part of the checking and chasing certainty compulsions that naturally lead to symptoms like anhedonia. The more we to to chase some right feeling and check for feelings and try to control them, it's only natural we judge those as wrong and lacking the feelings we want. This is how any compulsion loop works. So it helped me to see that mental health isn't about the presence or absence of a feeling and, instead of trying to get feelings, it was much more useful to stick to actions and giving feelings. If you can access an experienced therapist, that could be a great way to explore some new skills around this stuff.
@@everybodyhasabrain I actually have a good therapist at the moment which mentions a lot of what you just said, and it has been working very well for my OCD and obsessing over the anhedonia and numbness.. but the anhedonia and numbness seems to still be there...
@@billyharriton7130 But absolutely it is still there. You're still doing compulsions around it. Is your therapist working with you on cutting out compulsions? It could be helpful to learn about cutting out these compulsions to check and judge the presence or absence of feelings
@@everybodyhasabrain yea im still working on it but just feels pointless.
@@billyharriton7130 But of course it does. That's a natural result of these compulsions you're doing. It's just like how somebody that avoids exercise is going to feel that exercise is very difficult and they won't be motivated to exercise. Or if somebody eats lots of junk food all of the time, eating healthy isn't going to feel good. If somebody constantly practices distracting themselves, they're not going to be happy about meditating. I can't think of anything in the world where people feel good BEFORE cutting out compulsions and doing healthy things. And there's no scenario where somebody gets to keep the compulsions but also get the benefits of not practicing them. Nobody gets the benefits of exercise while also keeping all of their compulsions to avoid and control the physical sensations that come with exercising. So I found it really useful to recognize that mental health and fitness works the same as everything else.
I start CBT on Monday
Enjoy learning new skills!
Then one day....we can hopefully make our own doughnuts ourselves 🍩
Make those doughnuts!
For example: Video gaming (behaviour) due to boredom (thoughts) that is making me feel guilty (emotions) bout my productivity can by cured by MMO therapy (donut) bcuz in an mmo you get to save your progress and you can built characters up..
@@everybodyhasabrain which is better for RoCd.?..ERP...or DBt ?
@@syria5796 You've got other compulsions than just relationship ones so I wouldn't get stuck trying to find something for ROCD
@@everybodyhasabrain thanks, what do you suggest I do?
I have pocd and it´s torturing me and i had this 2 years ago and other types then but right now i only have pocd. I dont get any intrusive sexual or weird thoughts i just get scared of ``what if i feel something down there`` The groinal is scary andi have been scared sitting besides my littl brother because of the groinal response thing. This feels so scary but i am fighting everyday. Should i do erp when it comes to groinal thing to? I will kill this ocd monster forever.
It could help to work with a therapist on this or get a good workbook. ERP is about cutting out compulsions so the way you used "ERP" here doesn't make sense to me.
Mark Freeman Ok thanks. So should i work more on the compulsion? Instead of just ”expose” as i did
I love and hate the way you said “bakes your donuts.” 😂
Mmmm... donuts
Mark what is your thoughts on doing dbt for ocd? Does dbt work well for those with ocd, aswell as social anxiety? Thanks
DBT skills can be very useful for developing mental health practices. It's the same stuff we've already talked about: learning how to have experiences and changing actions.
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hahahahah! good shit mate
Thanks, Daniel!
Love the metaphors, though there always a little off.
You have great eyebrows.
Therapy wasn’t working for me she wanted
Me to label my
Thoughts irrational and rational. I don’t think she understood OCD. I been doing better I started watching this channel and Ali GREYMOND as well in one week I started to see change plus meditation as well.
They are just all fancy ways of wasting more time and taking peoples money 😂.... buy a book it’s cheaper and faster
I have a book you can buy! 😂
@@everybodyhasabrain what’s the link ?
@@wheres_bears1378 www.amazon.com/gp/aw/d/0143132601/ref=tmm_pap_title_0?ie=UTF8&qid=&sr= 😁🙌
@@everybodyhasabrain thanks 🙏
Very telling comment. I'm guessing DBT works on this type of mindset.