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In Episode 6 we're thinking about our thinking: noticing the ways that our thoughts and beliefs work for us -- or work against us -- when we face challenges. We explore what cognitive therapy is all about, and learn a 4-step process for examining and maybe changing our thought patterns.Resources and references:1. Cognitive therapy research (selected):https://i-cbt.org.ua/wp-content/uploads/2017/11/Dobson-Depression-1989.pdfhttps://www.sciencedirect.com/science/article/abs/pii/S0272735812001602https://link.springer.com/article/10.1007/s10608-018-9920-yhttps://www.sciencedirect.com/science/article/abs/pii/S00057967183005612. Dr. Aaron Beck's institute:https://beckinstitute.org/3. List of cognitive distortions:https://en.wikipedia.org/wiki/Cognitive_distortion4. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapists National Suicide Prevention Life Line: 1-800-273-8255 National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI SAMHSA Disaster Distress Helpline: 1-800-985-5990 NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 5 continues to explore mindfulness, discusses how mindfulness can help us respond wisely vs. react unhelpfully to challenges, briefly covers neuroplasticity (how the brain rewires itself!), and provides guidance for doing a formal mindfulness practice. (The mindfulness practice begins at about 11:00 minutes.)Resources and references:1. Mindfulness research (selected):https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847https://www.sciencedirect.com/science/article/abs/pii/S02727358150001972. Mindfulness authors to check out:Thich Nhat HanhJon Kabat-Zinn3. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapists National Suicide Prevention Life Line: 1-800-273-8255 National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI SAMHSA Disaster Distress Helpline: 1-800-985-5990 NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 4 explores mindfulness, discusses how mindfulness is being used in therapy to help people deal with difficulties, covers some of its benefits and risks, and describes some informal mindfulness practices. Resources and references:1. Mindfulness research (selected):https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847https://www.sciencedirect.com/science/article/abs/pii/S02727358150001972. Mindfulness authors to check out:Thich Nhat HanhJon Kabat-Zinn3. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapists National Suicide Prevention Life Line: 1-800-273-8255 National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI SAMHSA Disaster Distress Helpline: 1-800-985-5990 NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 3 explores how to stay motivated to accomplish goals that matter to us, unpacks the upsides and downsides of positive thinking, and introduces a tool to boost motivation.Resources and references:1. Motivation research (selected):https://onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12271https://www.tandfonline.com/doi/abs/10.1080/01443410.2010.506003https://psycnet.apa.org/record/2012-21506-0012. WOOP tools:www.woopmylife.orgWOOP appbook: Rethinking Positive Thinking3. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapists National Suicide Prevention Life Line: 1-800-273-8255 National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI SAMHSA Disaster Distress Helpline: 1-800-985-5990 NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 2 explores how we get mired in self-judgment and shame during a crisis, and how to get unstuck through practicing self-compassion. Resources and references:1. Einstein's desk (photo & essay): https://www.life.com/history/the-day-albert-einstein-died-a-photographers-story/2. Self-compassion research:https://www.sciencedirect.com/science/article/abs/pii/S027273581200092Xhttps://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/aphw.12051https://www.sciencedirect.com/science/article/abs/pii/S0005789417300667https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-6494.2008.00537.x3. RAIN practice: https://www.tarabrach.com/wp-content/uploads/pdf/RAIN-of-Self-Compassion2.pdf4. Mental health resources:Directory of therapists: https://www.psychologytoday.com/us/therapists National Suicide Prevention Life Line: 1-800-273-8255 National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI SAMHSA Disaster Distress Helpline: 1-800-985-5990 NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Episode 1, Using Our Compass in the Storm, is about using our values to cope with our anxieties. Resources and references:1. Values card sort activity:  http://www.motivationalinterviewing.org/sites/default/files/valuescardsort_0.pdf 2. More information on Acceptance and Commitment Therapy:  https://contextualscience.org/act https://www.sciencedirect.com/science/article/abs/pii/S0887618514000917 https://www.sciencedirect.com/science/article/abs/pii/S0272735813000901 https://www.sciencedirect.com/science/article/abs/pii/S0165032715303657   3. Mental health resources: Directory of therapists: https://www.psychologytoday.com/us/therapists National Suicide Prevention Life Line: 1-800-273-8255 National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI SAMHSA Disaster Distress Helpline: 1-800-985-5990 NAMI’s guide on coronavirus: https://www.nami.org/covid-19-guide CDC’s coronavirus information page: https://www.cdc.gov/coronavirus/2019-ncov/faq.html