Category: Anxiety Therapy

Starting a new job is one of the most exciting yet stressful experiences in life! The pressure to perform well, fit in with new co-workers, and learn the ropes of a new place can cause intense feelings of anxiety. You may be worrying about making a good impression, adjusting to a new routine, or managing new tasks and responsibilities. Whatever you are fearing, this transition into a new role can be overwhelming.

Good news, anxiety about a new job is normal, and also temporary! With the right strategies, you can manage these feelings and set yourself up for success.

Acknowledge Your Anxiety

First step is simple; acknowledge how you’re feeling. It’s perfectly normal to feel nervous in a new environment. Pretending that you’re not may only make things worse. Instead, give yourself permission to feel anxious and work through worrisome thoughts.

Tips:

• Recognizing that anxiety is common can help you normalize your feelings.
• Talk through any thoughts and feelings about the new job with trusted people.
• Journal any anxieties to relieve stress.

Take Time to Prepare

Preparation is one of the best ways to combat anxiety. While you can’t control everything in your new job, you can take steps to feel more ready and confident. Research the company, its culture, and your role in advance so you have a clear understanding of what’s expected of you. If possible, review any onboarding materials or job-related information before your first day.

Tips: 

• The night before the first day, give yourself time for prep. Feeling prepared gives you a sense of control which can ease nerves and boost confidence.
• Before starting, make a list of questions you might have about your role, the company, or your daily responsibilities.
• Asking these questions on the first day can provide clarity while also showing your curiosity and dedication to the role.

Set Realistic Expectations

Many people place a lot of pressure on themselves when starting a new job. But it’s important to remember that no one expects you to know everything right away. Give yourself time to adjust, learn, and grow into your new role. It’s okay to make mistakes and ask questions during your starting days. Understand that it takes time to get comfortable in a new job, and there will be a learning curve.

Tips: 

• Break down your tasks into small, manageable steps.
• Celebrate small victories, even if it’s just learning a new system and being able to complete tasks without asking questions.
• Focus on what you’re achieving, rather than what you still need to learn.

Talk to a Mentor

Don’t be afraid to reach out for support. A mentor or a seasoned co-worker can help answer any questions you may have, offer advice, and provide guidance as you transition into your new role. Building a relationship with someone who understands the company culture and dynamics can help you feel more grounded.

Tips: 

• Set up a one-on-one meeting with your supervisor or team leader early on.
• Ask questions, clarify expectations, and express your desire to learn and contribute.
• Establish open communication with your manager from the start to help with progress and growth.

Build Relationships

Building relationships with your colleagues can help ease anxiety about fitting in. When you connect with others, you’ll feel more supported and less isolated. Developing friendships at work can help you feel more comfortable and create a sense of belonging.

Tips: 

• Make an effort to connect with others right at the start.
• Start by introducing yourself, engaging in casual conversations, or participating in team activities.
• Be proactive in joining team lunches, coffee breaks, or group activities.

Seek Professional Help

While anxiety around a new job is normal, sometimes it just feels too overwhelming. We are here to help. Reach out today for a free 15 minute phone consultation.

 

Tips:

• Many workplaces offer programs that provide access to counseling services.
• Reach out to a licensed therapist in your community, or look for online therapy options.
• Be prepared and schedule your first session before starting your new role.

Social anxiety can feel overwhelming, especially when you find yourself in a crowded room or facing a group of people. If you are looking for ways to manage those anxious moments effectively, you’re not alone. Here are some strategies that can help you navigate social situations with greater ease.

First You Must Understanding Social Anxiety

Before diving into coping strategies, it’s important to understand social anxiety. It’s more than just shyness; it’s a persistent fear of social interactions that can lead to avoidance behaviors. Many men and women experience physical symptoms like rapid heartbeat, sweating, or a sense of impending doom when faced with social situations. It is not a fun experience and can feel like an impossible thing to overcome, but the good news is there are great strategies to help you manage these feelings in the moment.

1. Grounding Techniques: Stay Present

One of the most effective methods for managing anxiety is grounding yourself with mindfulness. What is mindfulness- It is being in the here and now. Staying present.  Here is a mindfulness activity you can use.

When you feel your anxiety escalating, focus on your immediate surroundings. Try the “5-4-3-2-1” technique:

– 5 things you can see: Look around and identify five objects in the room.

– 4 things you can touch: Notice the texture of what you’re sitting on or the feeling of your clothes.

– 3 things you can hear: Pay attention to sounds around you, whether it’s laughter, music, or the hum of conversation.

– 2 things you can smell: Take a moment to notice any scents in the air.

– 1 thing you can taste: Focus on a taste in your mouth or take a sip of a drink.

Anxiety is often living in the past or the future rather than the here and now. For example- worrying about the party you are going to tonight, or feeling nervous about that comment you made and wondering if people think it was weird. This mindfulness exercise anchors you in the present, helping to reduce feelings of anxiety.

2. Breathe Deeply: The Power of Breath

When anxiety hits, your body often goes into fight-or-flight mode, leading to shallow breathing. Combat this with deep breathing exercises. Try the following:

– Inhale slowly through your nose for a count of four.

– Hold your breath for three counts.

– Exhale through your mouth for a count of seven.

– Pause for another four counts before inhaling again.

Repeat this cycle a few times. Deep breathing helps calm your nervous system, making it easier to face social situations.

People often dismiss breathing exercises because they dont know how to breathe intentionally. You can adjust the amount of time you breath for each but the most important part is breathing out slower than you breathed in. Think about when you are suddenly startled, what do you do?- You gasp air in quickly. Now think about when you realize you are safe and everything is okay, you release your breath “Ahhh”. This is your body saying, I am safe, I am okay. We want to live with our breathing in that space longer than the other. So by breathing out slower, we are sending signals to our body and brain that we are safe to relax. Pretty cool right?

3. Prepare and Practice

Preparation can significantly reduce anxiety. Before attending a social event, think about potential conversation topics or questions you can ask others. Practice these scenarios with a trusted friend or even in front of a mirror. The more comfortable you become with the material, the more confident you’ll feel when it’s time to engage with others.

4. Focus on Others

Instead of concentrating on your own anxiety, shift your focus to the people around you. Active listening can be a powerful tool. When you’re genuinely interested in what others are saying, it takes the spotlight off you. Ask open-ended questions and engage with their stories. This not only helps you connect but also distracts you from your anxiety.

Another thing that we often forget about, is that maybe someone else is at that party that is just as nervous as you are about meeting people. You might make their night by talking to them. When we look to how we can engage with others to help THEM feel connected, we take the attention away from our fears.

5. Use Positive Affirmations

Challenge negative thoughts by incorporating positive affirmations. When you notice anxiety creeping in, remind yourself of your strengths. Phrases like “I am capable of handling this” or “I am worthy of connection” can shift your mindset. Consider writing down a few affirmations on a card to carry with you, so you can refer to them during social situations.

6. Embrace Imperfection

It’s crucial to accept that not every interaction will go perfectly. Allow yourself the grace to be imperfect. Everyone makes mistakes, and often, others are more forgiving than we anticipate. Focus on enjoying the moment rather than striving for perfection. Remember, your worth is not defined by a single conversation or event.

I have asked many clients over the years, “what do you value in your friends?” I hear things like “They are there for me, I can be myself, they are genuine and real.” You no what I have never once heard and would bet a million dollars I will never hear in my entire career- “They are perfect and never make mistakes”. The right people for you won’t care if you are goofy, make mistakes, or are even awkward at times, because it’s called being human.

7. Seek Professional Support

If social anxiety continues to impact your daily life, consider reaching out for professional support. Child, Adolescent, and Adult Counseling of Denver can offer tailored strategies to help you manage your anxiety effectively. A therapist can work with you to identify triggers and develop personalized coping mechanisms, guiding you toward a more fulfilling social life.

We understand handling social anxiety in the moment is a skill that takes practice and patience. By using grounding techniques, practicing deep breathing, preparing for interactions, and shifting your focus to others, you can create a more positive experience in social situations. Remember, seeking support is also a sign of strength. If you need guidance, don’t hesitate to reach out. You deserve to navigate social interactions with confidence and ease.

 

Social anxiety can feel like an inescapable barrier, trapping you within your own insecurities and fears. It can prevent you from engaging in social activities, making new friends, and enjoying life experiences. However, overcoming social anxiety is possible with patience, practice, and the right strategies. Let’s discuss some tips on how to come out of your shell and overcome this fear.

1. Understand and Acknowledge Your Anxiety

The first step is simple: understand and acknowledge the anxiety. Recognize that your anxiety is a legitimate experience and not something to be ashamed of. Reflect on what triggers your anxiety and how it can manifest. It is fear of judgement? Rejection? Embarrassment? By identifying these triggers, you can start to address them more effectively.

Action Steps: 

• Keep a journal to track situations where you feel anxious.
• Reflect on your thoughts and feelings in the moment.
• Acknowledge your anxiety without self-criticism.

2. Practice Gradual Exposure

Gradual exposure involves slowly exposing yourself to anxiety-provoking situations. Begin with less intimidating situations and gradually move to more challenging ones. This method helps desensitize you to social situations and builds your confidence overtime.

Action Steps: 

• Create a list of social situations that cause you anxiety and rank them.
• Begin with the situation that causes the least anxiety and engage in it repeatedly until the anxiety diminishes.
• Move to more challenging scenarios as you become more comfortable.

3. Develop Effective Coping Strategies

Having resources in your back pocket can help you manage anxiety in social situations. These strategies may include deep breathing exercises, mindfulness techniques, and positive self-talk. Learning how to calm your mind and body when anxiety strikes is crucial for maintaining composure and confidence.

Action Steps:

• Practice deep breathing exercises to ease immediate anxiety symptoms.
• Use mindfulness techniques, such as focusing on the present moment by grounding yourself, to prevent overthinking.
• Develop a set of positive affirmations to counter negative thoughts and beliefs.

4. Build a Support System

Having a supportive network of friends, family, or even a therapist can provide you with encouragement and practical advice. Sharing your struggles with trusted individuals can alleviate some burdens and help you feel less isolated. They can also offer valuable feedback and companionship as you work through your anxiety.

Action Steps: 

• Reach out to friends or family members who are understanding and supportive.
• Consider joining a support group for people with social anxiety.
• Seek professional help from a therapist who specializes in anxiety disorders.

5. Challenge Negative Thoughts

Social anxiety is often a cycle of negative thoughts and feelings that reinforces fear or inadequacy. Challenging these thoughts is essential for overcoming social anxiety. When you catch yourself in a downward spiral of negativity, question the validity of these thoughts. Ask yourself, “Where is the evidence that proves this point?” Replace them with more realistic, positive thoughts.

Action Steps: 

• Identify common negative thoughts you find yourself having in social situations (e.g., “Everyone is judging me.”)
• Ask yourself if these thoughts are based on facts or assumptions.
• Replace the negative thoughts with positive affirmations (e.g., “I am capable and worthy of being here.”)

6. Seek Professional Help

Sometimes, overcoming social anxiety requires the guidance of a professional. Therapists can provide tailored strategies to support and help you manage your anxiety. Cognitive Behavioral Therapy (CBT), in particular, has been shown to be highly successful in treating social anxiety. Medication may also be an option for some people, providing relief from some of the more severe psychiatric symptoms of anxiety. Reach out to your primary care physician for more information.

Action Steps: 

• Find a licensed therapist who specialized in anxiety disorders.
• Explore different types of therapy, such as CBT or exposure therapy, to find what works best for you.
• Collaborate with your healthcare provider to create an effective treatment plan.

You are not alone. It’s time to break free from your shell and overcome your social anxiety once and for all!

Transitioning into adulthood, otherwise known as “adulting,” is a phase of life that comes with a mix of excitement and anxiety. The responsibilities, expectations, and new experiences can feel overwhelming, leading to anxiety that can feel challenging to manage. However, with the proper strategies and mindset, you can handle the adult life effectively and make the journey smoother. Let’s discuss some practical tips on how to handle anxiety that comes with “adulting”.

Mindfulness and Meditation

Grounding yourself to reality is an excellent way to manage anxiety. Our anxious minds tend to have us focusing on the future, fearing what comes next in our lives. Mindfulness helps you become more aware of your thoughts and feelings, allowing yourself to respond more effectively. On the other hand, meditation is a tool to help calm the mind and reduce stress. Incorporating these practices into your daily life can significantly decrease feelings of overwhelm.

Start just a few minutes a day. Use meditation apps, explore videos online, or research resources that offer guided meditation practices. As you become more comfortable, you can gradually increase the duration.

Self-Care

As adults, we tend to neglect our personal needs due to the large amounts of responsibilities on our plate. Self-care, such as getting enough sleep, eating balanced meals, and taking time to relax, is essential for managing anxiety. When you’re well-rested and healthy, you may feel better to handle the stresses of adulthood.

Make self-care a non-negotiable part of your daily routine. Set a regular sleep schedule, prepare nutritious meals, and find time for enjoyable activities. Remember, taking care of your body and mind is not a luxury—it’s a necessity.

Create a Support System

Having strong supports in our lives can make all the difference. Surround yourself with friends, family, and mentors who understand you and can offer guidance and encouragement. Ensure that these people are ones you feel comfortable to reach out to when feeling overwhelmed.

Joining clubs, groups, or online communities can also provide support. Sharing experiences and learning through others who are also struggling with “adulting” can feel incredibly reassuring.

Develop Financial Literacy

One common aspect of adulting we may not think about is learning to handle our finances. Money can cause a lot of anxiety and stress, so developing a basic understanding of finances can help tremendously. Start by creating a budget that outlines income, living expenses, and savings. In our world of technology, there are even apps out there to help track your spending and effectively manage finances.

Financial literacy can be difficult to learn on your own. It may be beneficial to seek help from a financial advisor or counselor to learn budgeting and saving techniques.

Learn to Say “No”

Saying “no” is an important part when navigating the adult world. Overcommitting can lead to burnout and additional stress. Understand your limits and boundaries, and try to save your energy by not overexerting yourself. It’s okay to decline invitations or requests that you know will overwhelm you.

Practice assertiveness in your communication. Focus on prioritizing your well-being and set boundaries that protect your mental health.

Practice Gratitude

Gratitude is a powerful tool in managing anxiety. Take time to appreciate who you are, your joinery into adulthood, the hard work you put in to get here, and the positive aspects of your life. Even though it wasn’t easy, you made it, and it’s something to celebrate. Keep a gratitude journal where you write down things you’re thankful for each day to foster a more positive mindset.

Seek Professional Help

If your anxiety feels unmanageable, seeking help can be a responsible choice. Therapists and counselors are trained to help navigate emotions and develop healthy coping strategies. Many workplaces and educational institutions offer counseling services. There are also numerous online platforms there when you need them. Take some time and get the help you deserve with your journey through adulthood. Contact us to schedule an appointment.

 

Success often comes hand in hand with stress. Whether you’re an entrepreneur, a high-ranking executive, or a top-performing professional in your field, the pressures of success can take a toll on your well-being if left unchecked. However, with the right strategies and mindset, you can navigate the challenges of success while maintaining your health and happiness.

Mindfulness and Meditation

Incorporating mindfulness practices into your daily routine can be great for managing stress. Taking just a moment out of your day to sit in quiet, reflect, or engage in guided meditation can help you reduce your anxiety, calm your mind, and increase your resilience in the face of challenges. By beginning a habit of mindfulness, you can learn to respond to stressors with greater clarity and composure.

Effective Time Management

Success often means juggling multiple responsibilities and commitments. Learning to prioritize tasks, delegate when necessary, and set boundaries around your time is important to prevent burnout. Utilize productivity tools and techniques, such as blocking off time for personal work or rest, to maximize efficiency and minimize overwhelming situations. Remember that saying “no” to certain opportunities or requests is not a sign of weakness, but rather a strategic decision to protect your well-being.

Healthy Lifestyle Habits

Taking care of your physical health is essential for effectively managing stress. Regular exercise, balanced nutrition, and adequate sleep are the foundational blocks for stress management. They provide energy and resilience needed to thrive in a demanding environment. Make self-care a non-negotiable priority, scheduling time for activities that restore and nourish your mind and body.

Seeking Support and Connection

Success can feel isolating, but it’s important not to go at it alone. Surround yourself with a strong support network of friends, family, and colleagues who understand the unique challenges you face. Having trusted confidants to lean on during difficult times can provide perspective, encouragement, and practical assistance when needed. Additionally, consider joining professional networks or peer groups where you can connect with like-minded individuals who share similar experiences and can offer valuable insights and advice.

Continuous Learning and Growth

Embrace a growth mindset and view challenges as opportunities for learning and development. Invest in your personal and professional growth through ongoing education, skill-building, and self-improvement initiatives. By continuously expanding your knowledge and expertise, you not only enhance your effectiveness in your career field, but also build resilience in the face of adversity.

Balancing Work and Life

Striking a balance between work and personal life is important for maintaining an overall sense of well-being. Set boundaries around work hours and make time for activities that bring you joy and fulfillment outside of professional pursuits. Engage in hobbies, spend quality time with loved ones, and prioritize personal health and growth. Remember that true success encompasses all aspects of life, not just professional achievements.

Gratitude and Perspective

In the midst of success and stress, it’s easy to lose sight of what truly matters. Cultivate an attitude of gratitude and regularly reflect on the blessings in your life, both big and small. Keep things in perspective by acknowledging your accomplishments while also recognizing the imperfections and uncertainties of life. By fostering a sense of gratitude and perspective, you can become resilient and handle the stresses with grace and humility.

Seek Professional Guidance

Managing the stress as a successful person requires a holistic approach that addresses the biological, emotional, and psychological aspects of well-being. In order to manage stress effectively, it may be beneficial to seek help from a mental health professional. Therapists and counselors can help teach stress management techniques while also help with processing the unique challenges that come with success. If you feel therapy can help you with personal and professional growth, reach out and schedule a session today.

Graduation! It’s a time filled with excitement, anticipation, relief, and let’s be honest…a bit of anxiety about what the future holds. You are now facing the “real world” full of high expectations and uncertainty about life and career paths.

Some may even experience post-graduate depression. These emotions can feel extremely isolating, but remember you are not alone. Let’s talk about how to move forward once you receive that diploma.

Set Realistic Expectations

You have been dreaming of graduation since the first semester of college. However, it may not be exactly how you pictured it. College does not necessarily prepare you for the challenges of applying for and finding jobs, losing close friends, finding housing, and changing your entire routine.

This transition can cause some panic, but remember that this is a normal part of entering the work force. Start setting small, manageable goals and celebrate every achievement along the way!

Stay Connected

In college, you are constantly surrounded by your close friends. After graduation, you may start to realize that many of your friends are moving away to follow their own personal career path, or perhaps they become busy and cannot spend as much time with you.

It can feel lonely not having your friends around all the time, which is why it is important to stay in contact with them. Set some time during the week to go grab dinner or have a movie night. Make plans with them for the weekend.

Don’t forget about your distant friends either! Set aside time to call or FaceTime them or make a plan to go visit. Having a support network can provide comfort and reassurance for the challenging adjustment into the work force.

Set Goals and Take Action

While it’s natural to feel uneasy about your career path at first, setting goals can help provide a sense of direction and purpose. Start with overall dream goals, such as where you want to end up working, living, and what you want to do with your life. Once you have the large picture, start breaking down steps to get there. Setting small goals helps with maintaining motivation and gives you a sense of pride for completing them.

The follow-through is just as important as identifying your goals. Take action and try to work on something productive each week.

Celebrate

Take time to reflect and appreciate all of the hard work and effort you put in to reach this point in your life. Graduating college was not an easy task, and life will only present more challenges along the way. Make sure to celebrate every milestone like getting your first job, receiving your first paycheck, renting or buying your first place, and just being out on your own.

Acknowledge Your Feelings

When it comes to post-graduate depression, the first step towards healing is simply to acknowledge that these feelings are present. Feeling sad, lonely, and uncertain are all normal and valid emotions of graduation. It’s okay to miss having lots of close friends, going to classes, socializing, and having fun.

Work through these emotions and be grateful for the experiences. You are allowed to grieve the ending of this phase of life. Reach out to support systems and reminisce about the memories together.

Focus on Self-Care

Maintaining a healthy lifestyle after college is going to help with feelings of depression and anxiety. Explore cooking meals, developing an exercise routine, engaging in pleasurable activities after work, and building social networks. Work does not need to consume every hour of every day. Be sure to carve out time to care for yourself daily.

Seek Professional Help

The transition out of college can be quite the challenge. It may be beneficial to seek help from a mental health professional. Counselors can help support you through this adjustment period and help you manage and work towards personal and professional goals. Reach out and schedule a session today!

Eye Movement Desensitization and Reprocessing Therapy (EMDR) is a psychotherapy method shown to help people recover from trauma symptoms. When we think of therapy, the image that probably comes to mind is sitting in a counselor’s office and talking about how you feel. EMDR is framed a bit differently. Mental health professionals who are efficient with EMDR help heal the brain naturally from trauma.

How Does EMDR Work?

EMDR’s goal is to help the individual understand and heal from distressing experiences. The method involves moving the eyes in a specific pattern while processing traumatic thoughts. Depending on the severity of the trauma, an individual will participate in 6-12 sessions. There are 8 phases in total that occur during these sessions.

1. History and Gathering Information: This phase consists of your mental health provider gathering information about you and your past to see if you are a right fit for the EMDR process. As the client, you will identify what events impact your life, as well as goals you would like to achieve in therapy.
2. Preparation: Understanding expectations and education about EMDR will be important before you begin. Your health care provider will want to explain the process to you before you agree to participate.
3. Assessment: In order to complete the process, you will want to identify a specific memory or event that you wish to overcome. You will analyze your personal thought processes and emotions.
4. Desensitization and Reprocessing: During this phase, therapists will have you describe specific feelings when remembering the traumatic experience. You will identify how this situation affects daily functioning and other new thoughts you begin to experience.
5. Installation: This is the implementation of a positive belief. The negative thoughts and emotions will be reframed and the therapist will encourage that you focus on this newfound belief.
6. Body Scan: This stage will focus on physical symptoms of the body when processing trauma. Professionals will focus on tension, eye movements, and involuntary agitation. They will teach skills to help you relax.
7. Stabilization: Coping skills will be taught during this phase and the counselor will encourage the use of them in between sessions in order to reach stability.
8. Reevaluation: Once you have achieved your treatment goals, progress will be evaluated by the mental health professional. They will explain what to expect with your future, and how to seek additional treatment if need be.

Why EMDR?

Our minds are collections of thoughts, memories, beliefs, and experiences that make us who we are. The cells connect to one another in order to store memories. When a disturbing event takes place, these networks do not work properly. Trauma is difficult for your brain to heal, so instead of processing in a healthy way, it will try to push away and repress the memory. EMDR focuses on reprocessing, which is teaching your brain a healthy way to understand the event. When remembering the trauma, symptoms will not feel as severe and will be more manageable.

What Does EMDR Treat?

The most common use for EMDR is to treat Post-Traumatic Stress Disorder, but other disorders it treats may include:

• Anxiety Disorders (generalized anxiety disorders, social anxiety, and phobias)
• Depression Disorders (persistent depressive and major depressive disorder)
• Dissociative Disorders (amnesia and derealization disorder)
• Eating Disorders (anorexia and bulimia)
• Gender Dysphoria
• Obsessive-Compulsive Disorder
• Personality Disorders (borderline and antisocial personality disorder).

It is important to conduct research before engaging with EMDR treatment. You’ll want to understand the process of EMDR and even research professionally trained therapists in your area. Do some self-reflection and decide if you are ready to process and heal from past trauma. If you feel EMDR is right for you, reach out and schedule a consultation today with one of out EMDR trained Therapists!

Cognitive Behavioral Therapy, or CBT, is a therapeutic intervention used by mental health professionals that is proved to be effective with the treatment of depression, anxiety disorders, substance abuse, and eating disorders. CBT places an emphasis on clients helping themselves through analyzing thinking processes and identifying patterns in behavior. The focus of the technique is moving forward from the past and finding ways to cope with the challenges of life.

Core Principles

The development of CBT is based on 3 core principles:

1. Core Beliefs: individuals are a direct result of their childhood experiences. They shape the way people view themselves, their environment, their beliefs, and their thoughts of the future.
2. Assumptions: people tend to make assumptions based on their ways of thinking. These are usually negative perceptions of reality due to irrational thought patterns.
3. Automatic Negative Thoughts: these are thoughts that automatically turn negative in our minds because of the way we perceive information. Thoughts will trigger unpleasant or negative emotions in which we may act on.

CBT is also the understanding of the relationship between thoughts, feelings, and behaviors. When a situation happens, our brains automatically have thoughts about the event. These thoughts will then trigger either a positive or negative emotion. Emotions are then what causes our behaviors and how we act.

CBT Strategies

When engaging with cognitive behavioral therapy techniques, you will notice certain areas of focus. These may include:

• Recognizing irrational thinking and learning to reframe thought processes
• Understanding the motivation to your behaviors
• Learning problem-solving skills
• Gaining confidence in personal skills and abilities
• Facing your fears
• Talking through problematic situations
• Learning effective coping skills to calm and relax the mind

While these are some common examples of CBT, the focus of CBT practices depends on the client’s needs. A collaboration with a mental health professional can help develop an effective treatment plan based around personal goals.

Why Use CBT?

Cognitive behavioral therapy is a useful tool because it can quickly help people identify and cope with life stresses and challenges. It follows a specific structure, and generally only needs a few sessions to complete. The focus is on identifying and expressing emotions, communication, learning coping skills, and managing physical and mental symptoms of different disorders. In some cases, CBT is most effective when it is paired with other treatments such as prescription medications.

Therapists and psychologists use CBT to treat a wide variety of issues, such as:

• Depression
• Anxiety
• Obsessive-Compulsive Disorder (OCD)
• Post-Traumatic Stress Disorder (PTSD)
• Attention-Deficit/Hyperactivity Disorder (ADHD)
• Personality Disorders
• Phobias
• Eating Disorders
• Substance Use Disorders

This technique is also used to treat non-psychological conditions:

• Migraines
• Insomnia
• Chronic Pain
• Irritable Bowel Syndrome (IBS)

Lastly, CBT can be useful for many different life changes as well:

• Relationship issues
• Divorce
• Struggles at work
• Grief and loss
• Stress management

How to Know If CBT Is Right for You?

First and foremost, it’s important to know that cognitive behavioral therapy is centered around skill-based dialogue, or talking. It involves help from a professional who provides a nonjudgmental, safe, and welcoming environment that encourages vulnerability. Together, you will create and work towards a treatment goal.

At the start of therapy, build trust with your therapist by disclosing the challenges, symptoms, and stresses you’ve been experiencing. Depending on the situation, your therapist will then ask questions about your past, potential fears or phobias, troubling behaviors, and irrational thoughts. You will then identify patterns connecting your thoughts, emotions, and behaviors, and discover what you need in order to overcome these issues.

CBT may cause some emotional distress and uncomfortable feelings; but remember that this is all part of the healing process. If you notice yourself struggling with your mental health, and you feel that CBT and talk therapy may benefit you, reach out to a local therapist today!