American Psychological Association Archives

What is Cognitive Behavior Therapy (CBT) and How Can it Help Me?

Posted on January 29, 2024January 29, 2024 by Blogger

Cognitive behavioral therapy (CBT) is a form of effective psychological treatment for depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness.

Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications, referenced at ada.org.

According to the American Psychological Association, the core concepts of CBT include:

psychological issues are partly based on unhelpful ways of thinking
psychological issues are partly based on learned patterns of behavior
those living with these issues can improve with better coping mechanisms and management to help relieve their symptoms

Healthline provides some of the most popular techniques used in CBT:

SMART goals. SMART goals are specific, measurable, achievable, realistic, and time-limited.
Guided discovery and questioning. By questioning the assumptions you have about yourself or your current situation, your therapist can help you learn to challenge these thoughts and consider different viewpoints.
Journaling. You might be asked to jot down negative beliefs that come up during the week and the positive ones you can replace them with.
Self-talk. Your therapist may ask what you tell yourself about a certain situation or experience and challenge you to replace negative or critical self-talk with compassionate, constructive self-talk.
Cognitive restructuring. This involves looking at any cognitive distortions affecting your thoughts — such as black-and-white thinking, jumping to conclusions, or catastrophizing — and beginning to unravel them.
Thought recording. In this technique, you’ll record thoughts and feelings experienced during a specific situation, then come up with unbiased evidence supporting your negative belief and evidence against it. You’ll use this evidence to develop a more realistic thought.
Positive activities. Scheduling a rewarding activity each day can help increase overall positivity and improve your mood. Some examples might be buying yourself fresh flowers or fruit, watching your favorite movie, or taking a picnic lunch to the park.
Situation exposure. This involves listing situations or things that cause distress, in order of the level of distress they cause, and slowly exposing yourself to these things until they lead to fewer negative feelings. Systematic desensitization is a similar technique where you’ll learn relaxation techniques to help you cope with your feelings in a difficult situation.

How CBT Can Help

Healthline states that typical CBT treatment often involves the following:

recognizing how inaccurate thinking can worsen problems
learning new problem-solving skills
gaining confidence and a better understanding and appreciation of your self-worth
learning how to face fears and challenges
using role play and calming techniques when faced with potentially challenging situations

The goal of these techniques is to replace unhelpful or self-defeating thoughts with more encouraging and realistic ones.

CBT can help with a range of things, including:

depression
substance misuse
post-traumatic stress disorder (PTSD)
anxiety disorders, including panic disorder and phobia
obsessive-compulsive disorder (OCD)
schizophrenia
bipolar disorder
eating disorders

CBT can also help with:

grief and loss
chronic pain
insomnia
relationship difficulties like a breakup or divorce
a serious health diagnosis, such as cancer

If you are interested in Cognitive Behavioral Therapy, SouthEnd Psychiatry is here for you. Our amazing team of licensed therapists are ready to walk along side you in this journey.

Contact Southend Psych today to inquire about appointment availability and get you on your way to a better place.

Southend Psychiatry

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Staying Abreast of What’s Best for Your Mental Health

Posted on August 3, 2021March 9, 2022 by NM

August is National Breastfeeding Month, and it’s necessary to take a look at how it can affect one’s mental health, both positively and sometimes negatively. As a mother, we want to do what’s best, but does that always mean the breast?

What do the Experts Say?

For babies, breastfeeding is recommended by the American Pregnancy Association as the most nutritionally balanced meal as it helps protect against common infections and increases the survival rate in the first year of life. But, how does it benefit the mother? From increased confidence and self-esteem to lowering the risk of breast and ovarian cancer, there are many benefits to breastfeeding.

Additionally, there are two hormones produced when breastfeeding: oxytocin and prolactin. These two hormones promote stress reduction, positive feelings and lessen the risk of postpartum depression. The American Psychological Association reports that 1 in 7 will be diagnosed with what is otherwise known as the “baby blues,” and breastfeeding is a great way to combat this disease that has affected many new mothers.

The Pressure to Breastfeed.

On the flip side, can the pressure to breastfeed exclusively affect your mental health? Psychologists and real-life moms say YES! When it comes to what is best for the baby, a healthy mother takes precedence.

“Breastmilk does not care for, nurture and bond with the baby. A mother does. I am not arguing the health benefits of breastfeeding. Those are known facts. I am talking about the part that just isn’t talked about enough: a mom’s mental health.”
Carrie Bruno, a lactation specialist, writes in a Today’s Parent article

Viable options are available now more than ever to help supplement and dissolve the feeling of inadequacy, stress, or pure exhaustion. When the pains and strains of exclusively breastfeeding feel overwhelming, it may be time to take a step back and make a new plan. In the end, you have to let go of the societal pressures and do what is best for you.

Moms, this is your decision!

We recommend you surround yourself with supportive people. Discuss options with your doctor and lactation specialist, join a support group online or in-person, and most importantly, trust your instincts!

If you think you may be struggling with postpartum depression, please reach out to someone that can help – schedule an appointment with our team or call or text the Postpartum Support International helpline at 1-800-944-4773.

Debilitating to Rehabilitating: Overcoming COVID Fear and Embracing the Social Scene

Posted on June 4, 2021March 3, 2022 by NM

Dating. Backyard Barbecues. Open mic night at karaoke. Concerts.

Oh how we’ve longed to get back to these events, but in the same breath, we’ve worried and allowed fear to claim authority over our lives. How do we slowly get back to that comfort zone that diminished overnight? What can we envision?

Businesses are opening back up, the CDC has made modifications to the guidelines they suggest we follow, and the amount of vaccines being administered is climbing. However, the American Psychological Association reports that 49% of Americans are still uncomfortable with returning to in person interactions and activities. That number is 48% with those who are vaccinated.

We got ourselves vaccinated. Now, how do we move from a feeling of debilitation to rehabilitating our social life?

“One small step…”

Think about where one small step can take you. There is no reason to jump right back in, full force. Take baby steps and start small. Expose yourself in small increments until that feeling of fear or anxiety subsides. And remember, it’s not a race.

“Sooner rather than later…“

Haven’t we always found it to be true that when we put things off, the anticipation, anxiety and worry builds? Along with the small steps, take a tiny plunge back into the world of people. Venture to the grocery store or instead of the drive-thru, break the threshold and walk in for your coffee. It’s quick, but gives you some exposure and begins to build the confidence you may have been lacking.

“Partner up…”

If we’ve learned anything over the last year, we need companionship and support. Doing things together adds a sense of security. Maybe you’ve conquered walking in to grab your coffee. Now, you can sit and have the coffee with a friend, even if it’s on the patio.

We’ve heard the word essential more times than we count this year: Essential workers. Essential items. Essential services.

We also heard the word isolate.

“Fear is the mind-killer” and can completely debilitate us. It did exactly that this past year. To quell our fears and risk not being about to rehabilitate ourselves, the slow immersion back into the social scene is paramount.

Sources:
Quote- Frank Herbert
American Psychological Association

Tag: American Psychological Association