Karen Kerschmann, LCSW

Cognitive Behavioral Therapy and Clinical Supervision

 

Kerschmann & Associates

Cognitive Behavioral Therapy and  Clinical Supervision

Kerschmann & Associates

Cognitive Behavioral Therapy and  Clinical Supervision

Why CBT for Anxiety and Depression?

by | Jan 24, 2014 | Anxiety, Cognitive Behavioral Therapy, Depression

CBT for Anxiety and Depression

CBT for anxiety and depression has become one of the most effective, evidence-based approaches to improving mental health. Research shows that it can be as effective as, and sometimes even more effective than, antidepressants in treating mild to moderate depression. By addressing the relationship between thoughts, feelings, and behaviors, CBT provides individuals with practical tools to overcome challenges and build resilience.

This is an article about CBT for Anxiety and Depression CBT for anxiety and depression has become one of the most effective, evidence-based approaches to improving mental health. Research shows that it can be as effective as, and sometimes even more effective than, antidepressants in treating mild to moderate depression. By addressing the relationship between thoughts, feelings, and behaviors, CBT provides individuals with practical tools to overcome challenges and build resilience. The foundation of CBT for anxiety and depression lies in identifying and challenging negative automatic thoughts and core beliefs. These thought patterns often operate unconsciously, shaping how we perceive ourselves and the world around us. Through CBT, individuals learn to recognize these unhelpful cognitive patterns, replace them with healthier alternatives, and ultimately shift their emotional and behavioral responses. One of the strengths of CBT for anxiety and depression is its structured approach. It is based on the idea that our thoughts, feelings, and actions are interconnected, and a change in one area can positively influence the others. For example, altering a self-critical thought can reduce feelings of hopelessness and encourage proactive, confidence-boosting behaviors. Over time, this process fosters sustainable mental and emotional well-being. An Experiment to Try CBT for anxiety and depression isn’t just about exploring thoughts—it’s also about testing how small changes can create meaningful shifts. A simple example is the "Power Pose," a technique popularized by Harvard professor Amy Cuddy. Stand tall like Wonder Woman or Superman for two minutes, and you may notice a boost in your confidence and mood. This exercise demonstrates how behaviors can influence emotions, making it a perfect example of the principles behind CBT for anxiety and depression in action.

 

The foundation of CBT for anxiety and depression lies in identifying and challenging negative automatic thoughts and core beliefs. It’s been noted that these thought patterns often operate unconsciously, shaping how we perceive ourselves and the world around us. Through CBT, individuals learn to recognize these unhelpful cognitive patterns, replace them with healthier alternatives, and ultimately shift their emotional and behavioral responses.

 

One key strength of CBT for anxiety and depression is its structured approach. Specifically, it focuses on the connection between thoughts, feelings, and actions. By changing one area, others can improve as well. For instance, shifting a self-critical thought may reduce hopelessness. This, in turn, can inspire proactive and confidence-building behaviors. Gradually, these changes promote lasting mental and emotional well-being.

An Experiment to Try

CBT for anxiety and depression isn’t just about exploring thoughts—it’s also about testing how small changes can create meaningful shifts. A simple example is the “Power Pose,” a technique popularized by Harvard professor Amy Cuddy. Stand tall like Wonder Woman or Superman for two minutes, and you may notice a boost in your confidence and mood. This exercise demonstrates how behaviors can influence emotions, making it a perfect example of the principles behind CBT in action.

 

All ASW and AMFT Associates should ask themselves these three questions:

by | Nov 20, 2013 | Intern Supervision

All ASWs and MFT Interns should ask themselves these three questionsFor ASWs and MFT associates, choosing a clinical supervisor is an important choice. This is the person you will be depending on to help hone your skills, enhance your potential, and help you best prepare for the board exams and your next career step. Before you even begin your search, you want to take time and reflect:

What are my career goals?

By now, you likely have a general idea what your ideal career trajectory looks like. You’ll want to find an LCSW Supervisor who is where you want to be is a great way to access a mentor to show you the skills to be successful in achieving your goals.  When interviewing a prospective LCSW supervisor, you will want to ask if they are open to sharing their experiences with you during your sessions.

What would you like supervision to look like?

Will you prefer to have individual or a multidisciplinary group to consult on cases with? Would you like in-person or video conferencing? Which aspects of practice would be of benefit to focus on, such as clinical interventions and theory, risk assessment, countertransference? How would you prioritize each goal?

How do you define your personal ‘best practice’?

Of course, you don’t want a ‘yes’ person, but knowing you have someone that aligns with your larger values and beliefs can make you the clinician you want to be.

It can be a challenge for ASWs and MFT associates to navigate the waters of finding your MFT or LCSW supervisor, choose carefully so that you can reap the rewards and invest in yourself!

Combat the Holiday Blues by Helping Others

by | Nov 18, 2013 | Cognitive Behavioral Therapy, Depression

Combat the Holiday Blues by Helping OthersManaging the Holiday Blues

Volunteering is a great way to show you care about the world around you. It boosts morale in your community and provides opportunities to enrich the lives of others. While all of this sounds very selfless, there are valuable, selfish reasons to volunteer too. Sounds a little strange, right? Well, it is true! Volunteering benefits more than just the people or organization that you are helping. It also benefits you by addressing the common ‘Holiday Blues’.

Recent studies conducted at The University of North Carolina Chapel Hill show a direct correlation between giving of yourself and finding happiness and improved personal relationships in life. Those who volunteer have increased lifespan, less instances of depression and a greater ability to remain healthy throughout crisis situations. Basically, volunteers remain incredibly resilient regardless of what curve balls life throws their way.

Perhaps you have considered volunteering, but you are not sure how to get started. The process is rather simple. The key to finding a great volunteer opportunity is to look for something you are passionate about and contact organizations who work with that cause. Regardless of how many hours you choose to volunteer, you will reap the benefits of your actions, and the Holiday Blues may feel a but lighter this year.

Don’t know where to start? Try the links below:

www.volunteermatch.org

www.allforgood.org

Positive Contagion- Making a Constructive Change With Our Behaviors

by | Jul 28, 2013 | Cognitive Behavioral Therapy, Depression

This is a photo of positivity contagion

Positive Contagion: The Power of Positive People and Emotions

In my previous post, I discussed how the company you keep directly influences your mood and may even contribute to feelings of depression. You might now be wondering: “Does this happen when you’re around positive people too?” The answer lies in the science-backed phenomenon known as Positive Contagion.

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Have you ever noticed how watching a movie with a smiling, joking comedian lifts your spirits and fills you with joy? Or how spending an afternoon playing with a happy child brings you laughter and playfulness? This isn’t a coincidence. You’re experiencing positive contagion, a psychological and neurological phenomenon where you mirror the emotions and behaviors of others. Research shows that your brain is wired to respond to the emotions of people around you, thanks to mirror neurons—specialized brain cells that help you mimic the actions and feelings of others.

When you surround yourself with positive, upbeat individuals, you find it easier to feel cheerful, motivated, and optimistic. This is why spending time with positive people—whether at work, home, or in social settings—can profoundly impact your mood and well-being. Positivity isn’t just a state of mind; it’s a contagious energy that spreads quickly, influencing those around you in ways you may not even realize.

Why Should I Try to Create Positive Contagion?

But here’s an important point: it’s not just about seeking the company of positive people—it’s about cultivating positivity within yourself. Your emotions are just as contagious as those of others. Keep this in mind, especially when you’re trying to uplift someone feeling down. While your words are important, your actions hold more power. A simple smile, a kind gesture, or a moment of laughter can create ripples of positivity that affect those around you.

Consider this: when you exude positive energy, everyone you interact with can feel it. Whether you engage with a colleague at work, spend time with your family at home, or chat with friends in social settings, your positive contagion encourages others to embrace the same outlook. Research has shown that positivity spreads from one person to another like an invisible chain, creating a culture of happiness, well-being, and support. So, the next time you’re in a situation where someone seems down, remember that your positivity could be just the thing they need to shift their mindset.

There’s always value in a hearty laugh, a friendly smile, or a kind word. By living this way, you can set off a chain reaction of positive energy that spreads far beyond your expectations. Positive contagion can transform environments and relationships, helping create a supportive and uplifting atmosphere wherever you go.

In conclusion, the company you keep and the positivity you bring into any environment plays a crucial role in your mental health and happiness. By being mindful of the impact your emotions have on others, you can contribute to a culture of positivity that spreads far and wide, improving both your own well-being and that of those around you.

Try This Behavioral Experiment

So, the next time you’re with friends, colleagues, or even strangers, remember that your energy can inspire and uplift. You have the power to create positive contagion, influencing those around you in ways that can make a lasting difference!

Understanding How The 1:5 Ratio Can Benefit Your Relationships

by | Jun 4, 2013 | CBT Tools

Understanding How The 1:5 Ratio Can Benefit Your RelationshipsHave you ever heard that accentuating the positive can benefit a relationship? Have you ever tried to remain completely positive in a personal or business relationship, only to find that it is impossible to always avoid saying anything negative? What if I told you the key to happiness comes in the form of a balance between positive and negative. This approach is known as the 1:5 ratio, and it is more powerful than you might believe possible.

What is the 1:5 ratio in Relationships?

The 1:5 ratio basically states for every one negative comment there should also be five positive comments. A negative comment grabs someone’s attention, makes them rethink actions and helps to change their attitude, while positive comments boost morale and offset any feelings of resentment. Using these guidelines, a couple can continue to argue when necessary, but they also need to remain compassionate and show empathy toward each other. Research shows this approach leads to healthier, more productive and longer lasting relationships.

The 1:5 ratio extends beyond love relationships too. This approach will work with business associates, friends, roommates, in academic circles and even when dealing with siblings or children.

In summary, let someone know you do not agree with him or her. Just be sure to bank a few positive comments along the way by saying I love you, expressing verbal appreciation for a strength or offering praise for a job well done. Taking this approach will go a long way toward building the important personal and business relationships in your life.