MyCBT

Identifying Your Core Beliefs & CBT

01 May 2026

Contributed by Lukas

All of our core beliefs stem from life events, assumptions, or how we were raised, among other reasons.How do we learn our core beliefs?How can you id...

Dr David Burns' Relationship Journal & CBT

17 Apr 2026

Contributed by Lukas

Many of us don’t learn how to communicate effectively when we’re growing up. It can be very easy for a conversation to go sideways if you don’t ...

Finding Your Life Purpose & CBT

03 Apr 2026

Contributed by Lukas

Cognitive-Behavioral Therapy tools can help you clear the noise that blocks your purpose.How can you use CBT tools to clear away the ‘noise’?How c...

Enabling & CBT

20 Mar 2026

Contributed by Lukas

Increasing numbers of adult children live at home with their parents, which can lead to frustration for both.What are appropriate boundaries and how c...

Life & CBT

06 Mar 2026

Contributed by Lukas

Sometimes, just when you think you have everything figured out, life throws you another curveball.In this episode, I share some personal experiences t...

Love, My 18 Month Rule & CBT

20 Feb 2026

Contributed by Lukas

When you start a new romantic relationship with someone, everything can feel pretty amazing.How can you know if someone is truly your Person?How much ...

Teenagers & CBT

06 Feb 2026

Contributed by Lukas

Teens need specific support from their parents, but for various reasons many parents struggle to understand and provide this support.What specific sup...

Perspective & CBT

23 Jan 2026

Contributed by Lukas

We tend to label events and situations as ‘Good’ or ‘Bad.’ But what does that really mean?When we get caught up in labels, it can affect our f...

Bipolar II 2 Disorder & CBT

09 Jan 2026

Contributed by Lukas

The symptoms of Bipolar I/1 Disorder are typically better known and more commonly diagnosed than Bipolar II/2 Disorder.What are the symptoms of Bipola...

10 CBT Tools for Getting Along Better With People

26 Dec 2025

Contributed by Lukas

Sometimes it’s good to get back to the basics. Many of the issues and challenges we face with people could be lessened or improved by applying simp...

How To Have A Mental Health Tuneup

12 Dec 2025

Contributed by Lukas

It’s good to pause from time to time and think about where your mental health may need a bit of a tuneup.Join me, Dr Julie, as we talk about how to ...

Family Estrangement & CBT

28 Nov 2025

Contributed by Lukas

Any time people are getting together with family and friends can bring up thoughts, feelings, and memories for those who might be estranged from a mem...

Fear & CBT

14 Nov 2025

Contributed by Lukas

Anything important in life is generally hard to get through or hard to deal with. How can you understand and control your fear so you can accomplish ...

Motives & CBT

31 Oct 2025

Contributed by Lukas

Our motives directly impact how we react to and process various situations. Learning to assess your own motives is a powerful tool in your CBT journey...

Self-Criticism & CBT

17 Oct 2025

Contributed by Lukas

The words you say to yourself matter and they can affect your sense of identity. Why is self-criticism and harsh self-talk so damaging?How do I know ...

The Power of Female Friendship

03 Oct 2025

Contributed by Lukas

I recently had an incredibly powerful experience with some female friends who I haven’t seen for years.What is it about girlfriends that is so speci...

The 5 Secrets of Communication & CBT

19 Sep 2025

Contributed by Lukas

Learning how to communicate effectively is an ongoing process.One of my favorite tools from Dr David Burns (author of Feeling Great) is the 5 Secrets ...

Taking A Compliment & CBT

05 Sep 2025

Contributed by Lukas

Depression often results from an accumulation of seemingly-small hot thoughts. And these hot thoughts, combined with our core beliefs, can make it rea...

How To Calm Your Child Using CBT

22 Aug 2025

Contributed by Lukas

Whether you’re a parent or not, we’ve all either had or seen a child throwing a tantrum or unable to calm themselves down.What CBT tools can you u...

Caregivers & CBT

08 Aug 2025

Contributed by Lukas

Caregiving can be very rewarding but also draining physically, mentally & emotionally.If you’re a caregiver, how can you use CBT tools to suppor...

Feeling Great & TEAM CBT ft Dr David Burns

25 Jul 2025

Contributed by Lukas

I can’t wait to share this episode with you, where I got to interview an absolute icon of Cognitive-Behavioral Therapy, Dr David Burns.Dr. David Bur...

Worrying & CBT

11 Jul 2025

Contributed by Lukas

Everyone worries. Sometimes we might worry too much.Why can worrying be good?How can you know when you’re worrying too much?How can you use CBT tool...

Shame, Trauma & CBT

27 Jun 2025

Contributed by Lukas

A while back I attended a workshop from Dr Claudia Black on shame and trauma associated with addictions within a family.Today I want to share with you...

The Endless Break-Up & CBT

13 Jun 2025

Contributed by Lukas

A lot of relationships don’t last and the breakup can make you feel bad in many ways.What is an ‘endless break-up’?What is the situation with re...

Love Addiction & CBT

30 May 2025

Contributed by Lukas

Robert Palmer said it best when he sang about being addicted to love!However, addiction of any kind can rob you of good judgement.An addiction to love...

Exposure Therapy & CBT

09 May 2025

Contributed by Lukas

Exposure therapy is often used to help anxiety sufferers. The concept can sound scary, because it involves exposing you to the thing you fear.Why can...

Hank Green, Cancer, Anxiety & CBT

22 Apr 2025

Contributed by Lukas

In the popular YouTube channel Vlog Brothers, host Hank Green recently shared the nebulous anxiety that came up from him from a checkup with his oncol...

Self Doubt & CBT

18 Apr 2025

Contributed by Lukas

Self-doubt can be a cruel and crippling spiral of thoughts that can deeply affect your daily life.How can CBT help with the plague of self-doubt?What ...

Serious Laughs & My CBT

04 Apr 2025

Contributed by Lukas

Today, I want to share you with you a podcast I was interviewed on recently. The Serious Laughs podcast dives into all kinds of relationships with a ...

Being Too Nice & CBT

21 Mar 2025

Contributed by Lukas

Isn’t it a good thing to be nice? Is there a point where ‘being too nice’ can become toxic or problematic?How can you use CBT tools to find and...

Dating & CBT

07 Mar 2025

Contributed by Lukas

Many people are very lonely and would love to connect more with others, especially with a romantic partner. But dating can be challenging and stressfu...

Core Fears & CBT

21 Feb 2025

Contributed by Lukas

Our core fears and beliefs shape how we think and feel about ourselves and our place in the world. When our core beliefs are not accurate it can cause...

Crippling Social Anxiety & CBT

07 Feb 2025

Contributed by Lukas

Many people struggle with anxiety. But what do you do when your anxiety levels in social situations become crippling?You deserve to be able to enjoy y...

Toxic Positivity & CBT

24 Jan 2025

Contributed by Lukas

Just being positive does not make things work out. The belief that negative feelings are bad has led to the term ‘toxic positivity.’What does toxi...

The Power of Cognitive Behavioral Therapy

10 Jan 2025

Contributed by Lukas

If you’re new to Cognitive Behavioral Therapy or even if you’ve used CBT tools before, CBT is an incredibly powerful therapy modality that can emp...

How To Improve Your Emotional Intelligence

27 Dec 2024

Contributed by Lukas

Emotional intelligence can be a powerful tool in improving your mental health, your life goals, and your relationships.What is emotional intelligence?...

Why I'm Feeling Full & Grateful Right Now

13 Dec 2024

Contributed by Lukas

Is there something that fills you with gratitude & joy?I got to have that experience recently and I wanted to share with you some of the wonderful...

Conflict Avoidant Behavior & CBT

29 Nov 2024

Contributed by Lukas

Avoiding conflict is a common behavior. Why can conflict avoidance be so damaging?And how can you use CBT tools to set appropriate boundaries and sti...

Enmeshment & CBT

15 Nov 2024

Contributed by Lukas

Enmeshment can happen in a relationship when boundaries become blurred.How can you avoid becoming unhealthily enmeshed in a relationship?And how can y...

How To Be Authentic In Your Relationships

01 Nov 2024

Contributed by Lukas

Why is it important to be truly authentic in your relationships?How can you truly know yourself so you can be authentic?Join me, Dr Julie Osborn, as I...

Is Your Love Tank Full?

18 Oct 2024

Contributed by Lukas

We all experience life in unique ways.Do you know and understand your love language?How can you build stronger, more loving relationships in your life...

Personality Disorders & Parental Relationships

04 Oct 2024

Contributed by Lukas

As a child, whatever your reality is what you believe to be normal. But as we get older we start to see our parents in the context of the wider world....

How To Be Calm Using CBT

20 Sep 2024

Contributed by Lukas

Calm is a seemingly elusive state that many people would love to achieve.What does it mean to truly be calm?How can you achieve that state?And how can...

Are You Happy?

06 Sep 2024

Contributed by Lukas

Happiness comes and goes; no one is happy all the time.Do you feel generally happy and content?Are you living the life you want to live?What can you d...

People Pleasing & CBT

23 Aug 2024

Contributed by Lukas

Are you a people pleaser? If you are, WHY are you a people pleaser?How can understanding the reasons for your people pleasing empower you?How can you ...

Don't Take It Personally!

09 Aug 2024

Contributed by Lukas

People can sometimes hurt your feelings.But how can you know if it was you taking something personally that wasn’t meant that way at all?How can you...

Jealousy & CBT

26 Jul 2024

Contributed by Lukas

Jealousy can be a strong emotional response - there’s a reason they call it the Green-Eyed Monster!How can you figure out if what you’re feeling i...

No Matter What Part 2 ft. Anthony Osborn

12 Jul 2024

Contributed by Lukas

What does it take to really mean ‘No matter what’ in your relationship?Join me, Dr Julie Osborn, and my special guest, my husband, Anthony Osborn,...

No Matter What & CBT

28 Jun 2024

Contributed by Lukas

Relationships are difficult.Dealing with addiction and addictive behavior is difficult.Dealing with both together can feel insurmountable.Is there a k...

A Tough Week & CBT

14 Jun 2024

Contributed by Lukas

Some weeks are just tougher than others.Some situations can feel like too much for one human being to bear.How can you show self-compassion when you&a...

Intelligence & CBT

31 May 2024

Contributed by Lukas

Many people feel that their intelligence is set and there’s nothing they can do to change it.What are the repercussions of this belief? Do you have...

Self-Gaslighting & CBT

17 May 2024

Contributed by Lukas

Self-Gaslighting & CBTMany people have heard of or experienced gaslighting from others. But did you know it’s possible gaslight or manipulate yo...

Borderline Personality Disorder (BPD) & CBT

03 May 2024

Contributed by Lukas

The highs and lows of Borderline Personality Disorder (BPD) can be challenging to deal with, whether you have BPD or a loved one lives with BPD.What a...

Vacations, Holidays & CBT

19 Apr 2024

Contributed by Lukas

Vacations (or holidays!) are amazing! But sometimes we can put so much pressure on ourselves to ‘relax, relax, relax’ that we end up needing a vac...

Behavior & CBT

05 Apr 2024

Contributed by Lukas

Cognitive-Behavioral Therapy (CBT) is equal parts thoughts and behaviors.How can you identify behaviors that you might want to adjust?How can you use ...

Attachment Styles & CBT

22 Mar 2024

Contributed by Lukas

Our ability to relate to each other as human beings forms the basis of healthy relationships.What is your attachment style?How can your attachment sty...

Are CBT Tools Worth The Effort?

08 Mar 2024

Contributed by Lukas

The stigma of mental health has improved over time, but we all know it still exists. This reality, combined with the effort involved with therapy, may...

Truth, Lies & CBT

23 Feb 2024

Contributed by Lukas

Figuring out who you truly are and who you want to be can be challenging.But the faster we can get to the truth, the faster we can make the changes we...

Conflicting Values & CBT

09 Feb 2024

Contributed by Lukas

What if your child chooses different values to yours or the values you raised them with?How can you love and support your child even when you’re str...

Narcissistic Personality Disorder (NPD) & CBT

26 Jan 2024

Contributed by Lukas

Narcissistic Personality Disorder (NPD) is one more and more people are encountering in their daily lives, whether it’s someone you work with, a fri...

Seasonal Affective Disorder (SAD) & CBT

12 Jan 2024

Contributed by Lukas

Seasonal Affective Disorder (SAD) impacts many people, particularly during the shorter, darker days of winter.How can you use CBT tools to cope with t...

Labeling Yourself & CBT

29 Dec 2023

Contributed by Lukas

Many people identify themselves as being their mental health disorder or challenge.This can create problems because it can make you feel painted into ...

The Holidays & CBT

15 Dec 2023

Contributed by Lukas

The holiday season can be challenging for many reasons. Past traumas and memories can make it hard to be around certain people.How can you successfull...

Betrayal & CBT

01 Dec 2023

Contributed by Lukas

Personal or professional betrayal usually catches us off-guard, and can be extremely shocking.How should you react to a perceived betrayal?How can you...

The Inner Child & CBT

17 Nov 2023

Contributed by Lukas

Pioneered by Dr John Bradshaw, the concept of the inner child is a therapy modality that has helped many.When is this therapy modality helpful?How can...

Intrusive Thoughts & CBT

03 Nov 2023

Contributed by Lukas

Intrusive thoughts are unwanted, unpleasant thoughts, often associated with OCD.Why do intrusive thoughts happen?How can you cope with intrusive thoug...

Childhood Abandonment & CBT

20 Oct 2023

Contributed by Lukas

Childhood abandonment by a parent, caregiver or loved one can have lifelong repercussions.How can you cope with your fear of abandonment?What can you ...

Family Enmeshment, Boundaries & CBT

06 Oct 2023

Contributed by Lukas

Are you involved in your own life, or are you involved in other peoples' lives?Your answer to this question could say a lot about the boundaries ...

Triggering & CBT

22 Sep 2023

Contributed by Lukas

The word ‘trigger’ has become synonymous with moments of fear, anxiety, or trauma being relived.What is ‘triggering’?How can you use CBT tools...

Blame & CBT

08 Sep 2023

Contributed by Lukas

Blame gets you nowhere. It keeps you stuck in a negative place.What are the benefits of blame?How can using a cost-benefit analysis help?What tools ca...

Existential Dread & CBT

25 Aug 2023

Contributed by Lukas

Many people feel anxiety over aging and death, searching for the meaning of life, and their own personal purpose. What is the difference between exis...

Barbie & CBT

11 Aug 2023

Contributed by Lukas

The Barbie movie has shone a spotlight on vital issues that women everywhere face.Women face unique pressures to look, sound, and be perfect, to fit i...

How CBT Can Affect Physical Symptoms

28 Jul 2023

Contributed by Lukas

The brain is a very powerful organ, and it can affect us in unexpected ways. This can include physical symptoms stemming from mental health challenges...

CBT for Dog Groomers ft. Carla Keen

14 Jul 2023

Contributed by Lukas

The interviewer becomes the interviewee!In this special episode, I am interviewed by Carla Keen, a charming and entrepreneurial dog groomer from the U...

How Do Psychiatry & Medication Fit In Therapy? ft. Dr Gail Fernandez MD

30 Jun 2023

Contributed by Lukas

Psychiatry and medication can be powerful tools in helping you reach your mental health goals.How do you know when you should see a psychiatrist?How d...

Accepting Yourself Using CBT

16 Jun 2023

Contributed by Lukas

Seeing the truth of who you are and identifying areas you want to change can be very challenging.It takes courage and self-awareness to make these cha...

Growing Up LGBTQ ft. Charlie Becker

02 Jun 2023

Contributed by Lukas

Growing up LGBTQ can bring unique challenges.What are some of these and how can you navigate them successfully?How can you find supportive friends and...

Bullying In The LGBTQ Community & CBT ft. Charlie Becker

19 May 2023

Contributed by Lukas

Members of the LGBTQ community are often subjected to bullying. This isn’t always just an issue for kids - LGBTQ adults can also be bullied.How can ...

Why Marriages Succeed & CBT

05 May 2023

Contributed by Lukas

Researchers believe it is often possible to predict which marriages will succeed and which will fail.Dr John Gottman and his wife were two of the fore...

Shame & CBT

21 Apr 2023

Contributed by Lukas

Shame is the feeling of something being fundamentally wrong with you. It can be painful and paralyzing to live with.How is shame different from guilt?...

How Your Environment Affects Your Thoughts

07 Apr 2023

Contributed by Lukas

Your environment is one of five powerful influencers on your thoughts and feelings.What control do you have over how your environment affects you?How ...

Agoraphobia & CBT

24 Mar 2023

Contributed by Lukas

Agoraphobia is a form of anxiety or anxiety disorder that can be crippling to individuals suffering from it.Is it possible to feel safe again?How can ...

Perception Psychology & CBT

10 Mar 2023

Contributed by Lukas

Perception is relative to each individual. But the way you perceive a situation can have a profound impact on your thoughts, feelings, and resulting a...

Mind Over Mood ft. Dr Dennis Greenberger Ph.D

24 Feb 2023

Contributed by Lukas

As a special treat to celebrate the 100th episode of My CBT Podcast, I’m delighted to be interviewing Dr Dennis Greenberger.Dr Greenberger is the co...

Spirituality & CBT ft. Rabbi Rick Steinberg, MFT

03 Feb 2023

Contributed by Lukas

Spirituality and/or religion can form an integral part of our mental and emotional health. How can CBT work alongside spirituality to improve your me...

How CBT Can Help With Fear

20 Jan 2023

Contributed by Lukas

Fear is something we all battle with at times. But sometimes fear can build up because of childhood experiences.How can you regain control of your fea...

New Year's Resolutions & CBT

06 Jan 2023

Contributed by Lukas

Every new year, millions of people make resolutions to be better. But often, these resolutions don't last, resulting in feelings of failure and g...

Living With POTS ft. Sam Bregman

23 Dec 2022

Contributed by Lukas

POTS - Postural Orthostatic Tachycardia Syndrome - can be a challenging and life-changing diagnosis.If you or a loved one has been diagnosed with POTS...

Surviving The Holidays With CBT

09 Dec 2022

Contributed by Lukas

The holidays can be a special time of year.They can also bring up a lot of feelings, including sadness, grief, overwhelm, and anxiety.How can you use ...

Hoarding Behavior & CBT

25 Nov 2022

Contributed by Lukas

What is hoarding disorder?Why does a person develop hoarding behavior?What does it look like?How can you identify and manage it?Join me, Dr Julie Osbo...

Manipulation In Relationships

11 Nov 2022

Contributed by Lukas

If you feel like you’re in a situation where you’re being manipulated, what can you do?How can you identify a manipulator?How is manipulation diff...

Control Issues & CBT

28 Oct 2022

Contributed by Lukas

Control issues can form part of anxiety, marriage issues, relationship or work issues.What are the signs of a control imbalance?How can you have a bal...

Health Anxiety & CBT

07 Oct 2022

Contributed by Lukas

Health anxiety can be especially challenging to deal with because, to some extent, it is rooted in reality because we all get sick at some point!Over ...

Grief & CBT

30 Sep 2022

Contributed by Lukas

Grief is not just about the death of a loved one, it’s any loss. And everyone experiences grief differently.How do you know when you’re processing...

Denial & CBT

16 Sep 2022

Contributed by Lukas

Denial is something we all experience at times, especially in highly stressful or traumatic situations.What is denial?Can denial as a defense mechanis...

Relapse Prevention & CBT

02 Sep 2022

Contributed by Lukas

Relapsing after reaching an important goal can feel crushing.How can you respond constructively to a relapse?How can you know what ‘normal’ is for...

How CBT & Neuropsychology Work Together

19 Aug 2022

Contributed by Lukas

Why does my brain think so much?Why can’t I control my thoughts?What is neuroplasticity?How can neuroplasticity help my anxiety?Join me, Dr Julie Os...

Phobias, Aviophobia, Fear Of Flying & CBT ft. Antoinette Gupta

05 Aug 2022

Contributed by Lukas

Phobias, including aviophobia (fear of flying), can affect your daily life and relationships.How should you view fear?What help is available for phobi...

How CBT Can Help ADHD - Part 2 ft. Molly Osborn

22 Jul 2022

Contributed by Lukas

ADHD (Attention Deficit Hyperactivity Disorder) is a frequently-used term for a disorder that often goes undiagnosed.How does ADHD affect a person wit...

Bipolar Disorder & CBT - Part 2 ft. Michael Mikulski

08 Jul 2022

Contributed by Lukas

Bipolar Disorder is an often misunderstood mental illness.What is Bipolar Disorder? And what isn’t it?How is it diagnosed?And how can you use CBT to...