Freedom from Anxiety Series | OBA Method vs. Cognitive Behavioral (Talk) Therapy

timshurr • April 30, 2024

When it comes to personal growth or improving mental health, the standard and most recognized form of professional treatment is Cognitive Behavioral Therapy (CBT), otherwise known as “talk therapy.”

The Conscious Solution: CBT Method
​ At the frontline of traditional psychotherapy, CBT provides a structured approach to identifying and challenging negative thought patterns.

This widely acclaimed method empowers individuals to consciously reshape their thoughts and actions by increasing self-awareness, challenging current perceptions, and changing the way they talk to themselves.

Although developing a “positive mental attitude” is an essential ingredient for improving happiness, fulfillment, and inner peace, it relies heavily on analytical reasoning and one’s willpower to continually reframe (give an optimistic spin) to worrisome or pessimistic ideas.

Even though I studied CBT theory and techniques for years in college and graduate school, I quickly discovered that no matter how much effort people put into “being positive,” they reported battling their minds or feeling like they were lying to themselves when making supportive or encouraging statements.

I keep using this metaphor because it’s so easy to understand. If you have weeds in a garden and cut the top off or throw dirt over them, they keep growing back and multiplying.

CBT is like cutting the top off of weeds. If you don’t treat the source of the negative thoughts, the unconscious fear-based beliefs, the weeds keep growing and multiplying.

CBT tools are very effective, but only  after  you upgrade the core negative beliefs. For example, if you have a foundational paradigm that “I’m not safe” formed after experiencing a traumatic event, no amount of positive thinking will calm that fear. That solves the mystery of why someone can attend therapy for ten years and not feel much better.

Here’s a breakdown of standard tools taught in  Cognitive Behavioral Therapy.

  1. Identify and Challenge Negative Thought Patterns:  In CBT, you’ll learn to identify and challenge negative thought patterns that contribute to feelings of hopelessness or helplessness. When faced with a setback or obstacle, pay attention to the thoughts that arise. Are they overly negative or catastrophic? Challenge these thoughts by asking yourself if there’s any evidence to support them, and consider alternative, more balanced interpretations of the situation.
  2. Thought Records:  Keep a thought record to track your thoughts and emotions in response to challenging situations. Write down the triggering event, your automatic thoughts, the feelings you experienced, and any associated behaviors. Use the thought record to identify patterns and distortions in your thinking and develop more adaptive ways of thinking.
  3. Behavioral Activation:  Behavioral activation involves engaging in activities that bring you joy, satisfaction, and a sense of accomplishment, even when you don’t feel like it. Identify activities you enjoy or find fulfilling, and make a concerted effort to engage in them regularly, even when feeling down or discouraged. Behavioral activation can help boost your mood and resilience by increasing feelings of competence and mastery.
  4. Graded Exposure:  Graded exposure is a technique for gradually confronting and overcoming fears or anxieties. Break down challenging tasks or situations into smaller, more manageable steps and progressively expose yourself to them over time. As you successfully confront and overcome each step, your confidence and resilience will grow, enabling you to tackle larger challenges more easily.
  5. Problem-Solving Skills:  Develop problem-solving skills to address and overcome challenges effectively. Break down larger problems into smaller, more manageable components, and brainstorm potential solutions for each component. Evaluate the pros and cons of each solution and select the one that is most likely to be effective. Implement your chosen solution and evaluate its effectiveness over time. Becoming more adept at problem-solving will build confidence in navigating life’s challenges.
  6. Cognitive Restructuring:  Cognitive restructuring involves identifying and replacing unhelpful or irrational thoughts with more adaptive ones. When you notice yourself engaging in self-defeating thinking patterns, challenge those thoughts and replace them with more realistic and balanced alternatives. Over time, you’ll rewire your brain to default to more constructive ways of thinking, increasing your resilience and emotional well-being.

By incorporating these CBT techniques into your daily life, either with the guidance of a therapist or through self-help resources, you can build resilience and develop the skills you need to cope effectively with life’s challenges. Remember that resilience is a skill that can be learned and strengthened with practice, so be patient with yourself as you work towards your goals.

The Pros of CBT:

  • Structured, scientifically validated therapeutic approach
  • Teaches tools to identify and reframe unhelpful thoughts
  • Attempts to foster conscious control over beliefs and behaviors
  • Can be self-administered via books, apps, online resources​

The Cons:

  • Requires sustained conscious effort and commitment
  • Progress can feel mentally and emotionally taxing
  • Heavily reliant on willpower and motivation
  • Often does not address deeper subconscious patterns
  • Conscious defenses can hinder therapeutic progress

​By examining the evidence surrounding a self-sabotaging belief and actively redirecting one’s thought process, individuals can learn to adopt a more constructive way of thinking.

However, this journey often demands significant conscious effort, as individuals must continuously challenge ingrained patterns through sheer willpower and commitment.

The Subconscious Solution: The OBA Method
​ In contrast, my One Belief Away™Method takes a more direct approach, targeting the root causes of limiting beliefs at the subconscious level. By accessing the subconscious mind through hypnosis, this approach aims to uproot mental “weeds” — the deeply ingrained beliefs that shape our reality from the inside out.

After upgrading the “soil” of one’s unconscious mind and building a stronger foundation, we incorporate mental toughness strategies for being resilient and courageous in the face of adversity.

The Pros of the OBA™Method:

  • Addresses root issues at the subconscious level
  • Bypasses conscious resistance for effortless change
  • Allows deep reprogramming of limiting beliefs
  • Changes integrate naturally as new beliefs take hold
  • Doesn’t rely on conscious willpower

The Cons:

  • Requires working with a trained hypnotist
  • Deeply rooted beliefs may need multiple sessions

Through the OBA™process, we can reprogram the subconscious mind by empowering new beliefs and paving the way for profound and holistic change. This means many areas of your life can be “upgraded” simultaneously.

For example, when people adopt the belief that “I am worthy of love,” they begin taking proactive action to improve the quality of their lives because they are worthy of being happy and healthy. That new behavior can improve one’s life in all sorts of delightful ways.

The Road to Transformation ​
Ultimately, CBT and the OBA™offer powerful avenues for personal growth, each with unique strengths and considerations. CBT equips individuals with conscious tools to reshape thought patterns through reason and commitment.

The OBA™Method, on the other hand, takes a subconscious approach, uprooting limitations at their source for deep-rooted change while also incorporating positive thinking techniques.

Whichever resonates most, I’m here to support you on your journey of self-discovery and empowerment. For those called to the subconscious path, I invite you to explore the profound transformation possible through the OBA method.

Together, we can unlock your highest potential — one belief at a time.

Tim Shurr

* If you need help attaining a goal, breaking a bad habit, or overcoming a past hurt,  schedule a Free Hypnosis Screening and determine if OBA™Hypnosis is right for you.

Athletes Reveal How Hypnosis Improves Sports Performance

By Tim Shurr • September 23, 2025
The difference between winning and losing in sports often comes down to more than physical strength or skill. At the highest levels, athletes know that the real edge lies in the mind. Confidence, focus, and the ability to stay calm under pressure are what separate champions from the rest of the field. At Indy Hypnosis, athletes are finding that hypnosis provides the mental boost they need to reach new levels of performance. Sports psychologists have long said that competition is as much a mental game as a physical one. Even the best training can fall apart when nerves take over or self-doubt creeps in. Hypnosis addresses these mental blocks directly by reprogramming the subconscious mind to respond with confidence, clarity, and determination. One young athlete came to Indy Hypnosis struggling with performance anxiety. On practice days, he excelled. But when it was time to compete, his nerves took control and his results fell short. After a series of hypnosis sessions, he broke through the mental barrier and went on to set five new personal records. “I didn’t feel nervous anymore,” he explained. “I felt like I could just do what I had trained to do.” Professional and recreational athletes alike report similar stories. Golfers find their swing more consistent. Runners feel a newfound endurance. Weightlifters hit personal bests without the voice of doubt holding them back. What all these athletes share is the realization that once the mind stops working against them, their natural ability shines. Hypnosis also helps with recovery. Injuries often leave behind not only physical scars but also mental ones. An athlete recovering from a torn ligament may hesitate, afraid of pushing too hard and risking another injury. Through hypnosis, those fears can be reframed, allowing the athlete to return with full confidence and a stronger focus on healing. Science backs up what these athletes describe. Studies show that hypnosis can improve concentration, reduce stress hormones, and increase motivation. By visualizing success under hypnosis, athletes create mental “rehearsals” that make the real event feel familiar, boosting confidence and performance on game day. For many, the biggest surprise is how natural the shift feels. They do not have to force positivity or pretend to be confident. Instead, confidence emerges as the default setting. “It wasn’t about tricking my brain,” one athlete shared. “It was about finally trusting myself.” Sports are built on fine margins, and those margins are often mental. With hypnosis, athletes are discovering that the edge they have been searching for has been inside them all along—waiting to be unlocked. If you are ready to take your performance to the next level, schedule a free consultation with Indy Hypnosis today and discover how hypnosis can help you win from the inside out.

Conquer Stress and Lower Anxiety With a Proven Hypnosis Method

By Tim Shurr • September 19, 2025
Stress has become the background noise of modern life. From deadlines at work to family responsibilities and the constant buzz of technology, it is no wonder that anxiety levels are at an all-time high. For many people, the pressure feels relentless, and traditional coping strategies like deep breathing or exercise often provide only temporary relief. At Indy Hypnosis, clients are discovering that hypnosis offers a deeper, more lasting solution. Unlike quick fixes, hypnosis works by calming the mind at its source. Stress is not just a reaction to circumstances; it is also the product of thought patterns that magnify worry and fear. The subconscious mind, which governs much of our emotional response, often gets stuck in loops of “what if” thinking. Hypnosis gently interrupts those loops, replacing them with calmer, more empowering messages. Clients frequently describe their sessions as surprisingly peaceful. One woman said it felt like “an hour-long vacation for my brain.” By the end, her racing thoughts had slowed, and she carried that calm with her long after the session was over. Another client, who had battled panic attacks for years, reported that the intensity and frequency of her episodes decreased dramatically after beginning hypnosis. Instead of feeling overwhelmed, she now feels in control. Science supports these experiences. Studies show that hypnosis can lower heart rate, ease tension, and reduce cortisol, the stress hormone that wreaks havoc on the body. This makes it more than just a mental shift; it is a full-body reset. Clients often notice they sleep better, concentrate more easily, and approach daily challenges with a clearer head. Perhaps the most striking difference is how natural it feels. Instead of forcing relaxation, hypnosis allows the mind to release its grip on anxious thoughts. As one client explained, “It wasn’t about pushing stress away. It was like my brain finally remembered how to relax.” Stress and anxiety do not have to rule life. With the One Belief Away Method, people are finding that the heavy burden of worry can be lifted, replaced with a steady confidence that carries them through each day. If you are ready to quiet the noise of stress and experience lasting calm, schedule your free consultation with Indy Hypnosis today. Relief is closer than you think.

Stop Smoking for Good With Hypnosis That Works

By Tim Shurr • September 19, 2025
For decades, quitting smoking has been one of the hardest challenges people face. Nicotine patches, chewing gum, prescription medications, and countless “quit plans” have promised results, yet relapse rates remain high. Many smokers desperately want to stop, but the grip of addiction seems stronger than sheer willpower. At Indy Hypnosis, however, clients are finding a path to freedom that feels both possible and permanent. The secret lies in addressing the mind, not just the habit. Smoking is not only a physical addiction but also a deeply ingrained behavioral pattern. For many, lighting up is tied to stress relief, social rituals, or even simple routines like a morning coffee. Trying to stop without addressing these subconscious connections often leads to frustration and relapse. Through hypnosis, those patterns begin to shift. The subconscious mind, which controls much of our automatic behavior, can be reprogrammed to disconnect cigarettes from their old triggers. Instead of fighting the urge every time stress arises, clients find the desire to smoke naturally fading. One client who smoked for thirty years described the experience as “like flipping a switch.” After her session, she no longer craved cigarettes, and the thought of smoking felt out of place rather than tempting. Another powerful story came from Yovanna, who struggled with smoking for three decades. She had tried everything else and felt convinced she would never break free. After working with Indy Hypnosis, she walked away from cigarettes with a sense of calm rather than struggle. What surprised her most was how natural it felt. “I wasn’t forcing myself to quit,” she explained. “I just didn’t want to smoke anymore.” Beyond individual accounts, science has also shown hypnosis to be effective in smoking cessation. By directly addressing the subconscious, it bypasses the endless battle of willpower and offers a smoother path forward. Hospitals and clinics around the world now include hypnosis as part of smoking cessation programs, validating what clients at Indy Hypnosis have been experiencing for years. What makes this method stand out is not just the success of quitting but the permanence of the change. Instead of feeling deprived, clients feel free. Instead of counting days since their last cigarette, they begin building new routines filled with energy, confidence, and health. Breaking free from smoking is not about giving something up. It is about reclaiming life. Clients report breathing easier, feeling more energetic, and rediscovering a sense of control they thought they had lost forever. If you are ready to stop smoking for good and experience true freedom, schedule your free consultation with Indy Hypnosis today. The next chapter of your life can begin smoke-free.