Podcast Title: Raising Good Humans
Host/Author: Dear Media, Aliza Pressman
Episode: Cognitive Behavioral Therapy At Home: Practical Tools for Families with Dr. David Anderson
Release Date: July 25, 2025
Introduction
In this insightful episode of Raising Good Humans, Dr. Aliza Pressman welcomes Dr. David Anderson of the Child Mind Institute to discuss the practical application of Cognitive Behavioral Therapy (CBT) within the home environment. The conversation delves into demystifying CBT, offering concrete tools for families, and addressing common misconceptions about this therapeutic approach.
Understanding Cognitive Behavioral Therapy (CBT)
Dr. Anderson begins by defining CBT, emphasizing its focus on the interplay between thoughts, emotions, and behaviors.
Dr. David Anderson [04:12]: "Cognitive means thoughts. Behavioral means behaviors... the interplay between thoughts, emotions, and behaviors."
He highlights the historical context of CBT, referencing Aaron Beck's foundational work and the evolution of therapeutic techniques that build upon earlier psychological theories.
Dr. David Anderson [03:50]: "If someone comes into the office and says, look, this would work for me... we're flexible like that as therapists. We want to match what the patient needs."
Practical Tools and Exercises for Families
Dr. Anderson outlines several practical CBT exercises that families can implement at home to support their children's mental health:
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Emotion Monitoring and Logging:
- Emotion Logs: Encouraging children to track their emotions throughout the week helps them become more attuned to their feelings and the intensity of these emotions.
Dr. David Anderson [15:59]: "Classic CBT is like, you give the patient a printout... write down the emotion they're feeling at a certain time."
- Emotion Logs: Encouraging children to track their emotions throughout the week helps them become more attuned to their feelings and the intensity of these emotions.
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Relaxation and Mindfulness Techniques:
- Teaching relaxation skills and mindfulness to help children manage intense emotions.
Dr. David Anderson [07:02]: "I want to teach you some relaxation skills... the concept of mindfulness and how it's different from what relaxation skills."
- Teaching relaxation skills and mindfulness to help children manage intense emotions.
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Behavioral Activation:
- Encouraging activities that provide mood boosts, such as taking walks or engaging in hobbies.
Dr. David Anderson [32:29]: "Because I'm getting outside in nature and seeing, like, how tiny we are."
- Encouraging activities that provide mood boosts, such as taking walks or engaging in hobbies.
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Cognitive Restructuring:
- Helping children challenge and reframe negative thoughts to promote a healthier mindset.
Dr. David Anderson [19:58]: "What evidence do I have for this?"
- Helping children challenge and reframe negative thoughts to promote a healthier mindset.
Personal Anecdotes and Examples
Dr. Anderson shares personal stories to illustrate the application of CBT techniques:
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Managing Plane Phobia:
- Dr. Anderson discusses his own struggles with flying and how he employs CBT strategies to manage his anxiety.
Dr. David Anderson [20:11]: "I'm more safe in plane than I am in the car on the way to the airport."
- Dr. Anderson discusses his own struggles with flying and how he employs CBT strategies to manage his anxiety.
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Adolescent Challenges:
- He recounts working with a child who initially dismissed the need for therapy but later embraced CBT tools for emotional regulation.
Dr. David Anderson [07:08]: "Give me the emotion log... and then I was like, give me some relaxation skills."
- He recounts working with a child who initially dismissed the need for therapy but later embraced CBT tools for emotional regulation.
Application for Parents with Children
The episode provides valuable insights for parents aiming to integrate CBT practices into their parenting:
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Emotion Awareness:
- Parents are encouraged to help children identify and understand their emotions without judgment.
Dr. David Anderson [17:06]: "It gives us the opportunity to then take a look at what their emotions look like... just the ability to be in touch with your emotional experience."
- Parents are encouraged to help children identify and understand their emotions without judgment.
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Creating a Supportive Environment:
- Establishing routines and safe spaces where children can express their feelings freely.
Dr. David Anderson [28:02]: "What unites almost all of evidence based practice is this notion that our experience is constantly changing."
- Establishing routines and safe spaces where children can express their feelings freely.
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Modeling CBT Techniques:
- Parents can model cognitive restructuring and distress tolerance, demonstrating how to pause and reassess negative thoughts.
Dr. David Anderson [49:58]: "What evidence do I have for this?"
- Parents can model cognitive restructuring and distress tolerance, demonstrating how to pause and reassess negative thoughts.
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Access to Resources:
- Dr. Anderson mentions free tools like the Thriving Kids video series available on the Child Mind Institute website, designed to help parents teach CBT skills to their children.
Dr. David Anderson [58:32]: "These are free tools. All on our website, chamind.org."
- Dr. Anderson mentions free tools like the Thriving Kids video series available on the Child Mind Institute website, designed to help parents teach CBT skills to their children.
Addressing Common Misconceptions
The conversation also tackles prevalent misunderstandings about CBT:
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Perceived Rigidity:
- Dr. Anderson explains that CBT is flexible and can be tailored to individual needs rather than being a one-size-fits-all approach.
Dr. David Anderson [03:06]: "We can be flexible like that as therapists. We want to match what the patient needs."
- Dr. Anderson explains that CBT is flexible and can be tailored to individual needs rather than being a one-size-fits-all approach.
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Emotion Suppression vs. Awareness:
- Emphasizing that CBT encourages emotional awareness rather than suppression or avoidance.
Dr. David Anderson [27:08]: "We're telling people... if there's a moment where like, you can't fix this... these are the moments where we can say to a person like, you might have done all that behavioral activation..."
- Emphasizing that CBT encourages emotional awareness rather than suppression or avoidance.
Conclusion and Future Resources
As the episode wraps up, Dr. Anderson and Lisa highlight additional resources and upcoming projects:
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Masterclass Release:
- A forthcoming masterclass in August 2025 promises to delve deeper into CBT techniques and their applications.
Dr. David Anderson [53:38]: "We're going to either give people a practical step or a rabbit hole, and they can then choose their own adventure."
- A forthcoming masterclass in August 2025 promises to delve deeper into CBT techniques and their applications.
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New Podcasts and Series:
- Dr. Anderson introduces the Thriving Kids podcast by the Child Mind Institute, aimed at providing parents with practical mental health content.
Dr. David Anderson [56:26]: "The Child Mind Institute has started a new podcast called Thriving Kids."
- Dr. Anderson introduces the Thriving Kids podcast by the Child Mind Institute, aimed at providing parents with practical mental health content.
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Encouragement to Parents:
- Parents are encouraged to utilize the discussed CBT tools to foster emotional intelligence and resilience in their children.
Dr. David Anderson [60:06]: "We're just trying to help people realize that even the smallest nooks and crannies of life, we can apply these types of things."
- Parents are encouraged to utilize the discussed CBT tools to foster emotional intelligence and resilience in their children.
Notable Quotes with Timestamps
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On Emotion Logs:
Dr. David Anderson [15:59]: "Classic CBT is like, you give the patient a printout... write down the emotion they're feeling at a certain time."
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On Flexibility of CBT:
Dr. David Anderson [03:50]: "If someone comes into the office and says, look, this would work for me... we're flexible like that as therapists."
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On Personal Application of CBT:
Dr. David Anderson [20:11]: "I'm more safe in plane than I am in the car on the way to the airport."
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On Distancing Thoughts:
Dr. David Anderson [49:58]: "What evidence do I have for this?"
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On Parental Support:
Dr. David Anderson [56:22]: "These are free tools. All on our website, chamind.org."
Takeaways for Listeners
- CBT is Accessible at Home: Families can integrate CBT techniques into daily routines to support emotional well-being.
- Emphasis on Flexibility: CBT can be tailored to fit individual needs, making it a versatile tool for various emotional challenges.
- Practical Implementation: Simple tools like emotion logs and behavioral activation can significantly impact a child's ability to manage their emotions.
- Resources Available: Access to free resources like the Thriving Kids video series provides parents with the necessary support to implement CBT effectively.
By demystifying Cognitive Behavioral Therapy and providing actionable tools, Dr. David Anderson equips parents with the knowledge to foster emotional intelligence and resilience in their children, aligning perfectly with the mission of Raising Good Humans to make parenting less overwhelming and more joyful.