The revolution of CBT in your pocket? Hi Woebot!

I haven't written in so long, that it feels really weird to write about anything: so much happened, so many things caught my attention, so many things I've thought of sharing... why would I share this one and not the others?

So it feels random, but I have to choose something. Here it is. It's about Cognitive Behavioral Therapy, a.k.a. CBT.

I heard not long ago the incredible story of "Dr. Davison and the Gay Cure" and I really recommend the podcast. To think that probably the most instrumental person in the development of CBT, the evidence-based therapy which helps people around the world, was originally working on conversion therapy - and had a kind of epiphany which made him turn his research and gifts towards the good of humanity is really, quite incredible.

Meanwhile, everyone can benefit from CBT with (a) countless apps which use principles derived from CBT research and (b) a very special companion, a chatbot called Woebot, which does its best to deliver what you need when you need it, using AI for the textual interface and CBT for the contents.

Following Tristan Harris, I think we ought to spend more time with our fellow humans and less on our screens - to simplify greatly his crusade - but there is no doubt that having on your smartphone for free what would in the past require expensive sessions with a psychotherapist is a revolution.

Why am I posting this today? I was heartened to hear this piece on NPR today: https://www.npr.org/sections/health-shots/2019/05/05/719780061/from-gloom-to-gratitude-8-skills-to-cultivate-joy - and was inspired to share it.

Namely, here are the 8 techniques or skills which, when used regularly can improve one's outlook on life:

Here's a quick summary of the eight techniques used in Moskowitz' study:

1. Take a moment to identify one positive event each day.
2. Tell someone about the positive event or share it on social media. This can help you savor the moment a little longer.
3. Start a daily gratitude journal. Aim to find little things you're grateful for, such as a good cup of coffee, a pretty sunrise or nice weather.
4. Identify a personal strength and reflect on how you've used this strength today or in recent weeks.
5. Set a daily goal and track your progress. "This is based on research that shows when we feel progress towards a goal, we have more positive emotions," Moskowitz says. The goal should not be too lofty. You want to be able to perceive progress.
6. Try to practice "positive reappraisal": Identify an event or daily activity that is a hassle. Then, try to reframe the event in a more positive light. Example: If you're stuck in traffic, try to savor the quiet time. If you practice this enough, it can start to become a habit.
7. Do something nice for someone else each day. These daily acts of kindness can be as simple as giving someone a smile or giving up your seat on a crowded train. Research shows we feel better when we're kind to others.
8. Practice mindfulness by paying attention to the present moment. You can also try a 10-minute breathing exercise that uses a focus on breathing to help calm the mind.

Although it could be that, applied regularly, for many people, less than a dozen good techniques applied deliberately could combat the gloomy tendencies of our stressed souls, it's very rare that people stick to something they've just heard briefly about - which is why a chatbot like Woebot is such a significant advance.