by therapyinsdcom | Aug 26, 2015 | Anxiety, Cognitive Behavioral Therapy
Can Cognitive Behavioral Therapy (CBT) Treat Anxiety?
Anxiety is a feeling of worry, restlessness or uneasiness that typically occurs when we are faced with an imminent situation or one that we have little control over. While it is normal, and even helpful, to experience some level of anxiety from time to time, problems occur when anxiety is out of control, causes phobias or makes it difficult for you to live a productive and healthy life, hold a job or maintain important relationships.
Anxiety causes emotional strain on the individual, and it can also manifest physically in a variety of ways including causing shortness of breath, an irregular heartbeat, gastric and intestinal distress, insomnia, sweating, trembling and dizziness. In some cases, these physical conditions can only be controlled with medication, but in most cases, they can be effectively treated by managing your anxiety by enlisting a cognitive therapist.
When a cognitive behavioral therapist addresses anxiety we approach the problem from many different angles and target three areas in particular:
- Our emotions
- Our behaviors
- Our thoughts
In addition to addressing the biological and environmental components of one’s life, Cognitive behavioral therapy (CBT) is an effective intervention that addresses all three of these areas. It helps individuals to become aware of their negative thought patterns and self-doubt, learn how to behave proactively when faced with anxiety-inducing situations and feel empowered to utilize their most effective coping strategies as well as develop new ones.
Cognitive Components that Impact Anxiety
Cognitive behavioral therapy provides clients with opportunities to openly examine their own thoughts and uncover beliefs that may be unhelpful. Examples of this include realizing that you think you will fail at a job interview before it begins (catastrophization) or believing that a car crash is imminent anytime you get behind the wheel (fortune telling). This discovery process provides opportunities for change which through confronting one’s faulty logic. Cognitive recognition also provides clients with a clearer understanding of how beliefs influence their mental and physical state when certain situations present themselves. It can also alter ‘self-talk’ and replace it with kinder, more loving and forgiving dialogue that decreases anxiety and increases opportunities for success.
Behaviors and Anxiety
Cognitive behavioral therapy examines how individuals act when faced with a specific situation. The goal is to identify and shift maladaptive habits that people with social anxiety or other anxiety disorders tend to repeat and sabotage potential. Clients are then provided with behavioral experiments to change behavioral patterns and adopt effective coping mechanisms to use in a variety of anxiety-inducing situations.
Changing Emotions
Cognitive behavioral therapy offers opportunities for clients to consider how their thoughts and actions make them feel. By changing how you think about an anxiety-provoking situation and how you act when faced with it, you can change the way that you feel about that situation and sometimes, turn it into a situation that you can turn down the volume of your anxious feelings. This can be a powerful discovery and one that teaches clients how to actively participate in choosing how they will react and what their path will be.
Reach Goals Sooner with Cognitive Behavioral Therapy
With cognitive behavioral therapy, clients often see results in as little as a few sessions. This is a major advantage because it has the potential to increase their confidence level and cause them to believe that they can overcome unhealthy anxiety. With their newfound hopefulness, many move forward in a more positive direction and achieve a sense of calm when faced with situations that previously triggered intense anxiety.
Trust and a Strong Client / Therapist Relationship
For cognitive behavioral therapy to be the most effective, it is important that the client is comfortable with the psychotherapist. This is especially true for clients who are prone to extreme anxiety when situations leave them feeling uncomfortable. The highest level of comfort often develops naturally when the therapist treats the client as an equal and an integral part of the healing process. Effective therapists include clients in developing their treatment plan and ask for feedback after every therapy session. Therapists must also realize that each client is an individual, and no one treatment plan will work for every person. This type of attitude fosters mutual respect and cooperation between the therapist and the client. It also increases feelings of hopefulness and curiosity about the potential for therapy that can reduce the number of sessions it takes to reach the client’s goals of reducing or eliminating anxiety and increase opportunities for success.
Anxiety disorders can take over your life and have a crippling effect on your ability to realize happiness but are also one of the most treatable conditions in the mental health spectrum. You can take positive steps to change how you react to stressful situations. As a licensed psychotherapist in San Diego, cognitive behavioral therapy is one solution that I most often recommend to help clients with anxiety walk the path toward happier, more productive lives. If the time is right to realize positive change in your life, contact me to schedule a consultation.
by therapyinsdcom | Sep 15, 2014 | Cognitive Behavioral Therapy, Depression
Think about the last encounter you had with a friend or co-worker where you discussed sleep. You probably said something like, “You wouldn’t believe how tired I am! I only slept for five hours last night.” Your friendly likely responded with, “That’s nothing! I only got three hours of sleep.”
Examining this interaction, one would be led to believe that getting just a couple hours of sleep is worthy of a badge of honor. On the other hand, I’ll tell you something quite different.
Sleep and Mental Health: What are the consequences of sleep deprivation?
When a client comes into my office, one of the first questions I ask them is, “How much sleep are you getting?” Have you ever thought about how your sleep can affect your mental health? Sleep deprivation is linked to increased anxiety, depression, and even psychosis in patients. In my experience, clients who are suffering from any mental disorders will typically see symptoms improve remarkably with adequate shut-eye.
Arguably, the most dangerous consequence of sleep deprivation in mental health is a slower response time. The adage that a tired driver is more dangerous than a drunk driver is has been established over and over again in studies; cognitive effects of sleep deprivation may lead to mistakes, errors in judgment, and even psychosis. This relates to memory storage and even the decision-making process. If you haven’t been getting enough sleep, you are probably missing details at work or working on projects for school.
How much sleep do I need?
Truth be told, there isn’t a specific amount of sleep that each person should aim for. Some people operate just fine with six hours, but others need more than eight. Generally, you should always wake up feeling refreshed just a few minutes before the alarm rings.
What can I do to avoid sleep deprivation?
Sometimes going to bed earlier seems like an impossible feat, especially when issues like stress, temperature and diet come into play. You can create a bedtime ritual that gets your mind ready for sleep. Shut off the television and keep the electronics out of the bedroom for better sleep, and consider practicing good sleep hygiene.
Sleep deprivation is often related to psychological disorders. If this is the case, a therapist may be able to help. Cognitive behavioral therapy is a useful tool in managing your sleep for mental health and changing your sleeping habits.
by therapyinsdcom | Sep 1, 2014 | Anxiety, Cognitive Behavioral Therapy, Depression
Adults Face Challenges and Seek Solutions: Individual Therapy in San Diego
Today, adults encounter numerous challenges in their daily lives. Demanding schedules, the constant effort to maintain work-life balance, and rising mental health concerns drive more individuals to seek individual therapy for support. With the guidance of a skilled mental health professional, adults can tackle their problems, refine coping techniques, and leverage their strengths to lead healthier, happier lives.
A Journey to a Healthier, Happier Life
Many people avoid individual therapy, associating it with weakness or inferiority. In reality, seeking help demonstrates strength and a willingness to take responsibility for life’s challenges while pursuing positive change. An adult therapist offers valuable support and insight, helping clients identify their strengths and overcome barriers to happiness.
Cognitive Behavioral Individual Therapy: A Proven Method
Cognitive Behavioral Therapy (CBT) consistently proves effective in addressing adult mental health concerns. This collaborative approach between therapist and client builds on empathy, warmth, and authenticity. CBT focuses on clearly understanding problems and creating actionable steps to resolve them, breaking negative patterns.
Goal-oriented, directive, and time-limited, CBT encourages individuals to actively work toward solutions. Studies show CBT often yields significant improvements in 16 sessions or fewer, delivering results faster than many other therapeutic methods. Successful CBT fosters positive life changes, helping adults build a more fulfilling lifestyle.
Adults Face Challenges and Seek Solutions
Today, adults encounter numerous challenges in their daily lives. Demanding schedules, the constant effort to maintain work-life balance, and rising mental health concerns drive more individuals to seek therapeutic support. With the guidance of a skilled mental health professional, adults can tackle their problems, refine coping techniques, and leverage their strengths to lead healthier, happier lives.
A Journey to a Healthier, Happier Life
Many people avoid therapy, associating it with weakness or inferiority. In reality, seeking help demonstrates strength and a willingness to take responsibility for life’s challenges while pursuing positive change. An adult therapist offers valuable support and insight, helping clients identify their strengths and overcome barriers to happiness.
Applications of CBT
Initially developed to treat depression and anxiety, CBT now addresses a broader range of issues, including eating disorders, substance abuse, sleep disorders, PTSD, and ADHD. The process begins by identifying harmful thought patterns.
For example, someone with ADHD might believe they are “not good enough” due to academic struggles. A person with anxiety may assume constant danger. CBT challenges these thoughts, helping clients adopt realistic perspectives and develop healthier self-images. Through this process, clients reshape thoughts, feelings, and behaviors, creating lasting positive change.
Empowering Change Through CBT
As a professional psychotherapist in San Diego, I have seen firsthand the transformative impact of CBT on adults. My goal is to empower clients to recognize and overcome barriers using their inner strengths. If you are ready to address life’s challenges and embrace a happier future, contact my office today to schedule a free CBT consultation. Together, we can build a brighter tomorrow.
Goal-oriented, directive, and time-limited, CBT encourages individuals to actively work toward solutions. Studies show CBT often yields significant improvements in 16 sessions or fewer, delivering results faster than many other therapeutic methods. Successful CBT fosters positive life changes, helping adults build a more fulfilling lifestyle.
The Role of a Skilled Individual Therapist
To maximize CBT’s effectiveness, clients should work with an experienced therapist. A qualified professional conducts an initial consultation to identify barriers and then tailors sessions to address those challenges. This personalized approach empowers clients to feel confident and successful throughout therapy.
Integrating CBT with Other Treatments
CBT may be used alone or alongside medications, depending on individual needs. Consulting a qualified mental health professional ensures clients receive the right therapies to achieve the best results.
Empowering Change Through CBT
As a professional psychotherapist in San Diego, I have seen firsthand the transformative impact of CBT on adults. I aim to empower clients to recognize and overcome barriers using their inner strengths. If you are ready to address life’s challenges and embrace a happier future, contact my office today to schedule a free CBT consultation. Together, we can build a brighter tomorrow.
by therapyinsdcom | May 15, 2014 | Anxiety, Anxiety and Stress, Anxious Feelings, Anxious Thoughts, CBT Tools
When You or Your Children Are Upset by News Reports- The Role of Vicarious Trauma
Media coverage of a crime, natural disaster, war, act of terrorism, or other disturbing event provides vital and helpful information. News reports inform us about what is happening and guide us on what actions we may need to take. However, excessive exposure to such media can lead to vicarious trauma.
Too much exposure to media coverage of distressing events can amplify our stress and make us and our children feel anxious. Continual reports on burglaries in our community, for example, may be as unsettling as accounts of far-off disasters because local news hits closer to home. Below are strategies to help manage the impact of media coverage on stress for you and your family.
Stress Reactions to Media Coverage that can impact Vicarious Trauma
Today’s technology enables live TV and radio broadcasts from around the world, as well as instant online news updates. The increasing prevalence of Internet-connected cell phones makes it even more challenging to avoid media coverage.
Graphic and disturbing images, combined with nonstop reporting, can make us feel as if we are experiencing the trauma firsthand. This phenomenon, known as “vicarious trauma” or “secondary trauma,” can be distressing.
Signs of vicarious trauma include:
- Prolonged sadness and crying
- Difficulty concentrating
- Physical symptoms like nausea, headaches, and muscle aches
- Increased fear and anxiety
- Sleep disturbances and distressing dreams
- A general sense of unease
- Isolation and withdrawal from others
- Outbursts of anger
- Depression
Coping Strategies to Protect from Vicarious Trauma
Taking a Break from Media Coverage
If media coverage is causing stress or anxiety, consider these steps:
- Limit media consumption: Avoid watching or reading news stories about stressful events and refrain from going online to follow coverage.
- Fill the time with alternative activities: Develop new habits, such as walking, planning meals, listening to music, or reading books.
- Avoid discussing stressful events: Reduce conversations about upsetting news with friends and family.
- Seek professional help if needed: If symptoms persist, consult your employee assistance program (EAP) or a counselor.
Resurfacing Feelings of Grief and Anxiety that May Lead to Vicarious Trauma
For some, media coverage can evoke memories of past losses or traumas. This can happen even if the events occurred many years ago, leading to feelings of grief, fear, or sadness.
Tips for managing resurfaced feelings:
- Recognize the impact of graphic images and stories on your emotions. Limit exposure if you feel overwhelmed or irritable.
- Talk with someone you trust about recent events and past experiences that are affecting you.
- Maintain regular eating and sleeping patterns to strengthen your resilience.
- Engage in exercise, which can help alleviate painful emotions.
- Seek solace in your faith community if it provides comfort.
Supporting Children’s Emotional Well-being
Children are particularly vulnerable to the effects of repeated exposure to violent or traumatic news. This can lead to fears about their safety and that of their family. Children who have recently experienced a loss or separation may be especially affected.
To protect your child from vicarious trauma:
Limit exposure: Monitor what your child watches on TV or online and what they read in newspapers and magazines.
- Be present: Watch news coverage with your child and discuss their questions and concerns. This is crucial even for teenagers.
- Clarify misinformation: Ensure your child has accurate information if the news involves local crimes or frightening events.
- Spend extra time together: Stick to family routines and plan enjoyable activities to provide reassurance.
Professional Resources
If you believe that media coverage or related stress is resulting in vicarious trauma you or your family, reach out to professional resources for assistance. Employee assistance programs, faith communities, and counselors can provide valuable support during challenging times.
This publication was prepared with the assistance of Alexandra Mezey, LICSW, who has expertise in family therapy and employee assistance counseling. For more resources on coping with stress and disturbing events, contact your EAP or community support services.
© 2001, 2011 Ceridian Corporation. All rights reserved.
by therapyinsdcom | Feb 21, 2014 | Parenting
Parenting Teens With Solid Railings
As children approach those dreaded teenage years, their parents are forced to confront new challenges. Some parents liken themselves to the hand that guides a toy car across a bridge or even a bystander watching the car go by, but in reality, the ideal place for the parent is the railing of the bridge. Parents can provide guidance for children without smothering them. Can you imagine driving a car across a bridge with no railings? One simple movement could send you soaring through the air, ready to crash into the unknown. A simple guiding force can change all of this.
Adolescents need some semblance of independence. Identity is important, especially in these vulnerable years. Adolescents who do not understand their own identities struggle more than those who do. If your child needs some support, sometimes talking to a therapist can help them figure out his or her place in life while still maintaining a good relationship with their parents.
Tips for Parenting Your Teen
- Pick your battles. If your teenager has a messy bedroom but is otherwise a great student, nit-picking can do more harm than good.
- Get involved when it matters, offering yourself as a source of support.
- Getting caught stealing, failing courses and refusing to communicate are matters that require more intervention.
- Be flexible. Sometimes you have to adjust rules and consequences. Curfew, bedtime and allowances are reasonably changed throughout the years.
In addition, parents must understand which punishments may actually hold water. For instance, sending a teen to her room when she has access to a computer, phone and television is no longer a punishment. Limiting driving privileges and taking away the cell phone are more effective.
Just as punishments can make an impact, positive reinforcement can too. Use praise to show how proud you are of your child for excellent grades and impressive moral fiber. When the only words a child hears are negative, it strains the relationship.
Parenting is no cake walk, but that does not mean you cannot have a healthy relationship with your teen. Remember your role as the railing of the bridge. This helps you focus on providing guidance for your teen.
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