by therapyinsdcom | Nov 13, 2024 | Anxiety and Stress, Anxious Feelings, CBT Tools, Cognitive Behavioral Therapy, Depression
Holiday Stress can be challenging. Look around any store, and you’ll find early reminders of what’s ahead of us- spending quality time with people we love, great food, fabulous parties, and more. Of course, we all hope our holiday season will be made of these, but that’s not always the case. Even in the best of situations, people struggle with excessive commitments, social anxiety, fallouts with loved ones, unrealistic expectations, and financial pressures. If any of those sound familiar, you may be wondering how to get on top of your mental health this year. In this 4-part series, you will find a way to manage the top holiday mental health concerns and start your 2025 fresh instead of frazzled.
Start Now, Not Later to Manage Holiday Stress
November can feel too soon to consider digging into holiday preparation, but if you want to enjoy some bliss this December, start the ball rolling now. Planning helps you take back control, and the time to plan your upcoming season is here! Managing the extra demands on your time early in the game is much easier. Why? You are more objective when you are not in a time crunch.
Tip #1: Give Yourself Time
One of the most effective ways to kick the holiday stress is to use planning to your advantage. A helpful rule during this time of the year is to assume everything will take 2 times as long as you think. When you plan upcoming errands, it can be hard to remember how time-consuming many of the demands are. This can lead to overbooking and excessive commitments, which leads to unnecessary anxiety.
Tip #2: Don’t Forget Yourself
It is easy to get so caught up in the swirl of holiday activities you forget to spend time with yourself. Reserving some personal time will help you keep what is important in perspective and help you manage stress during the holidays. We are vulnerable to poor moods when we neglect to care for ourselves. Need ideas? Check out some clever ways to enjoy the moment in front of you.
Tip #3: Prioritize
This holiday season, ask yourself honestly: what and who is truly important? What can go to the side if I begin to feel overwhelmed or rushed? Although it can be hard, learn to say no to things you do not want or need to do. If you need help figuring out how to prioritize, look to your values. Values, not external expectations, will guide you during this time. Need to know what your core values are? Don’t know what your core values are? Here is a great exercise to figure out what is truly important to you so you can put your priorities in order.
Tip #4: Practice Mindful Gifting
We all know this state of awareness is the best way to go about our day. You may not have known is you can also practice mindful gifting. When we have time to be leisurely about purchasing gifts, we tend to think more deeply about the person we are gifting for. If you take this time now, your gifts will mean much more to the recipient and yourself. Set aside time for reflection, list each receiver, and write down what they genuinely like and enjoy. Watch for clues if you still need to learn more about the recipient.
Holiday Stress, Anxiety and Depression
Holiday stress and depression can extend into your new year if not dealt with sooner than later. The tips and tricks above help answer the question of establishing holiday stress management tools through planning. However, there may be times when you need more help to deal with your anxiety. Finding the best cognitive behavioral therapist for you can be another tool when dealing with the holiday blues.
by therapyinsdcom | Mar 27, 2017 | Anxiety, Cognitive Behavioral Therapy, Depression
Positive psychologists and cognitive behavioral therapists promote certain behaviors that prime the brain for happiness.
Shawn Achor is one of my personal heroes- you may have heard of him as the author of ‘The Happiness Advantage’ or through his infamous TED Talk which you can find here. After almost a half a century in the making, positive psychology is sweeping the mental health landscape and I couldn’t be more thrilled. Cognitive behavioral therapists, educators and behavioral scientists are adopting techniques, such as the ‘happiness advantage’ to help people shift their mindset towards the good.
A Cognitive Therapist’s Answer to “Why Can’t I Find Happiness?”
‘Happiness’ makes many think of smiles, the sunshine, material acquisitions, and absolute bliss. People often perceive ‘happy’ as being beyond our control, that it has to do with external factors or some level of intangible success. However, when you depend on external factors to reach this mysterious state, you set yourself up for fleeting joy but also long-term disappointment, which can lead to depression and anxiety.
Contentment does not have to be controlled by external factors, what you have achieved, or what you or someone else consider the ultimate success. Rather than telling yourself that happiness is something to wait for, or believing that a partner, weight loss, or more money will lead you there, you can train your brain to be positive in the here and now. According to Shawn, if your brain is focused on positivity, it performs 31% more productively than when it is negative, neutral, or stressed. With the happiness advantage, your intelligence, creativity, and energy levels rise. That said, it makes much more sense to focus on how happiness leads to success, instead of the other way around.
It makes sense that managing depression and anxiety can be approached in a different and more effective way- by creating a new internal reality. As you learn how to become more positive in the present, the solution may not seem as hard to achieve. Training your brain to be more positive is something you’ve already taught it to do other tasks until it becomes automatic. Have you ever catch your fingers hitting the ‘F’ for Facebook without even noticing? Reaching for the snooze button? These are both common examples of automatic thoughts.
Let’s Get Happy!
Over time, reversing your formula for happiness in the now and leading your brain to focus on the present and the positive aspects is a mighty force. The trick is to act differently right now, and your brain will begin to become primed for success, which means that you will be able to work harder, faster, and more intelligently in the moment as well as long-term. One of the ways that your brain can be trained is to encourage the release of dopamine, which is a vital ‘feel good’ hormone. Dopamine has two functions: first, to make you happier and second, to trigger all of your learning centers in your brain- of course, you’ve already watched Shawn Achor’s TED Talk and know this, right?
When I work with clients who are looking for solutions to anxiety or depression, I make sure I focus on behaviors instead of feelings. There are several actions that can train your brain to produce more of that precious dopamine. Shawn asserts that if you practice a positive habit daily for 21 days in a row, you can build a habit and train your brain to be more positive. Three ways to achieve this are to:
- Journaling- Write down one positive experience in the past 24-hours, so that your brain can relive that experience and start focusing on it. This habit teaches your brain that what you do and what actions you take each day matter.
- Meditation- Take the time to slow down and meditate, giving your brain a chance to stop multitasking and to focus more on one task, such as the matter at hand. Opportunites to meditate are everywhere and are easier that you may think, as this article by Temma Ehrenfeld discusses.
- Random act of kindness- Completing a conscious act of kindness can increase the dopamine levels in your brain, such as writing a positive email to a friend, praising a friend for something they accomplished, thanking someone for their support, or simply complimenting someone on their clothes or hair. Personally, this is one of my favorites. A few years ago I published an article on how volunteering can battle a sour mood. Do you live in my town of San Diego? Volunteer Match is a super way to get on it!
As the exercises above reflect, CBT helps you learn skills needed to be happier and more content. Behavioral interventions can be simple and if practiced every day, these types of activities help improve depressed moods and how to be happier in the present!
Happiness is within your control and is attainable with daily practice. Building some simple habits into your daily life will help you create that positivity and happiness that you desire. If you’ve already been influenced by Shawn Achor’s work, please comment below- I’d love to hear from you!
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 | 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.
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.
by therapyinsdcom | Nov 18, 2013 | Cognitive Behavioral Therapy, Depression
Managing 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