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Chronic anxiety is like having an alarm sound in your mind and body that won’t turn off. It just keeps ringing and warning you of danger. Everyone has a hardwired alarm system designed for survival. It helps you survive by mobilizing you to deal with threats. To understand how this valuable alarm response gets stuck in the “On” position, we first have to see how the mechanism works.… Read More The Alarm Response & Anxiety Treatement Plan – ACT Therapy
Reinforcement means rewarding a behavior so that it happens more often. There are two types of reinforcement, positive and negative. Related to reinforcement, positive does not mean “good” and negative “bad.” Instead, positive means that something desirable is added following a behavior, and negative means that something aversive is removed following a behavior. Another way to think about it is that there are reinforcements that reward (positive) and reinforcements that relieve (negative).… Read More Behavior Reinforcement
Dialectical Behavioral Therapy or DBT therapy tells us that routines and structures contribute to our satisfaction in life. If you are very unsatisfied with your life, if you think that life is dull, there is no juice in your life, then you need to consider this concept of DBT therapy. Simply implying routines and structure to your day can make you lot more satisfied with your life. When we are talking about routines there is a lot of information available on the net and it does a fantastic job to complicate simple things. Your daily routines, it can be morning/afternoon/evening or bedtime routines, they need not be very complicated. Below are some tips to help you develop go routines.… Read More Building Better Routines – DBT Therapy
We falsely rationalize that an event (A) is responsible for how we feel or consequences (C). We aren’t even aware that we have a rational belief (RB) or irrational belief (IRB) in between. In our ignorant minds the model is simpler, it is AC model. Let me give you a few examples which will hopefully help you understand this model.… Read More ABC model of Cognitive Behavioral Therapy (CBT) changed my life
It’s important to point out to clients that it’s okay to change mindfulness practices to better suit their needs. In the counting breaths exercise, for example, some people like to include both the inhalation and exhalation in each count. Some people have trouble seeing their thoughts in clouds and find that they hear their thoughts rather than see them. For these clients, I direct them to simply let themselves hear the thought, and then label it: There’s a thought about work… There’s anxiety… There’s a thought about the weather… and so on. As long as clients are getting the main point of the exercise—counting breaths, observing thoughts, and so on—it doesn’t matter if they change it a bit to suit their needs. Plus, giving them this flexibility makes it more likely that they’ll practice.… Read More Types of Mindfulness practices is Dialectical behavior therapy (DBT)
This is using a set routine for questioning maladaptive thoughts. It’s named after the Greek Philosopher, Socrates. He argued that through systematic questioning we can understand and deconstruct ideas. In turn, this will either verify those ideas or dismiss them. With Socratic questioning, it is necessary to first identify the Cognitive Distortions. With logical questioning, it will either lend clarification to the your theory or challenge it.… Read More Types of Socratic Questions – CBT
Exposure therapy is a CBT technique used for helping people who suffer various anxiety disorders and phobias. Research of this technique has shown that when provided by a skilled practitioner it is both effective and safe.
This type of therapy has variations of methods. They are tailored by the therapist to suit the individual’s needs.
If an instant mood swing does happen, it means that you have experienced an “automatic thought.” Most automatic thoughts are instant negative responses. Again, be aware and ask yourself: –
- Am I now thinking negative remarks detrimental to my self-confidence, such as “I’m useless at this,” or “that person never liked me?”
- Look for evidence in your mind that might support why you had such an automatic negative response.
peers and culture) level that is associated with a lower likelihood of problem outcomes or that reduces the negative impact of a risk factor on problem outcomes.” Conversely, a risk factor can be defined as “a characteristic at the biological, psychological, family, community, or cultural level that precedes and is associated with a higher likelihood of problem outcomes.”… Read More 8 coping skills to overcome PTSD (Posttraumatic Stress Disorder)