An Introduction to Psychotherapy
For some people, therapy is a big scary word. For some it is new age nonsense. For others, it is a sign of weakness. Many of our grandparents and parent went years not talking about what they felt and thought, they did not process their feelings and emotions, and as they say ‘they turned out just fine.’ But despite this thought process, there has been a rise in people who attend psychotherapy, particularly among more recent generations- millennials and Gen Z as the stigma regarding therapy in North America has significantly reduced.
An Introduction to Mindfulness
We all feel overwhelmed sometimes, when our thoughts spiral out of control, threatening to drown us in them. When we can’t see outside of the negative thoughts and emotions for hours, days, or even weeks on end. Maybe you are anxious and stressed about the future promotion, or maybe you can’t let go of that thing someone said to you years ago. You ruminate on the past and worry about the future to the point you feel stressed and anxious; you feel like you are drowning in your thoughts and feeling more stressed than before your thought spiraled.
Borderline Personality Disorder
Do you have a person in your life who seems to go from zero to a hundred? Someone who, you could be talking to one moment and in the next it’s like a flip as switched, and they are in a rage, screaming at you to leave their life, to crying, begging you not to leave them. Their emotions control them, they are hypersensitive, easily hurt, or worried over things you might see as small mundane things. Maybe you brought flowers home for your spouse, just because you were thinking about them, but to them it meant you had done something to earn suspicion.
Maybe you are this person?
Beginners Guide to Depression
Depression has become one of the most commonly used words in the past few years. It is a word that gets used whenever something is inconvenient or sad, rather than being used solely in a mental health capacity. We have changed the perception of the word, taking away some of the stigma and fear that surrounded the word. Today, people are more aware than ever about what depression is, what it can look like and that it is not something to be ashamed of. This does not mean that all the stigma and fear of depression is gone, or that there is not a profound sense of guilt and shame that follows for many people, but it has become a lot more common as people speak up.
What is adhd?
Have you ever known this child?
They might struggle to sit still; they might be disruptive in class or struggle to organize their own thoughts. They might be the one in the back of class who gets lower grades because they can’t seem to grasp the details of the assignment, or whose answer on a math test is only wrong because they missed the 1 in 117. Who will easily forget that there is a sticker on their chest and who will stray from conversation because something else caught their eye. This child might have ADHD.
If you’re thinking about giving therapy a try or looking for a therapist for your child, you might be understandably feeling a bit uncertain or nervous about getting started. You may have questions about what it might look like, whether you or your child are ready, how to find the right therapist, and more. Here is some information about therapy that can help you figure out if therapy is right for you or your child and how it might help.
Beginner's Guide to Mindfulness
Today, Monday October 10, marks this year's Canadian Thanksgiving. While Thanksgiving is known for its bountiful feast celebrating the harvest, the holiday is also a lovely time for families to gather together and share in grateful moments. Gratitude involves recognizing and appreciating one's blessings to create balance from life's difficulties (Lebow, 2021). Mindfulness is a helpful tool for practicing gratitude because it helps one handles life's difficulties with grace and acceptance (Lebow, 2021).
What is CBT?
Tina Donvito (CreakyJoints Mental Health)
CBT stands for Cognitive Behavioural Therapy which is a form of psychotherapy. Psychotherapy, also known as talk therapy, is the practice of using psychological methods to help treat mental disorders [as opposed to using medical means].
Who Does CBT Help?
Cognitive Behavioural Therapy helps people develop important skills and strategies to improve their mental health. Accordingly, this form of psychotherapy can help several people diagnosed with numerous different mental disorders.
Some disorders for which CBT is commonly recommended include:
· Bipolar Disorder
· Eating Disorders [eg. anorexia nervosa]
· Generalized Anxiety Disorder (GAD)
· Obsessive-Compulsive Disorder (OCD)
· Substance Use Disorders
· Panic Disorders
· Specific Phobias
· And many more …
How Does CBT Work?
Like many other forms of therapy, the main goal for CBT is to improve a person’s health and to equip them with the proper techniques & strategies for them to maintain a healthy lifestyle. In particular, CBT treatment involves efforts to change one’s thinking and behavioural patterns (American Psychological Association). To do so, a therapist begins by discussing client problems with the client to determine underlying motivations. Then, a strategy is formed collaboratively to help re-shape the client’s thoughts, attitudes, and beliefs related to the client’s emotions & behaviours (CAMH).
Benefits of CBT
CBT offers numerous benefits including:
Developmental of Healthier Thought Patterns
By discussing problems with a trained mental health professional, CBT helps clients become aware of their negative [typically unrealistic] thoughts. This awareness helps reduce future negative thoughts and feelings because the client can recognize when such thoughts are unfounded in reality.
Effective Alternative to Medication
However, it can also be combined with medication for a more holistic approach to treatment.
Problem-Focused & Goal-Oriented
CBT is individualized to a client to ensure their needs are best met by the therapist.
CBT is very structured to teach appropriate skills & strategies. As such, it is also time-limited to ensure results are aligning with the client’s current problems.
CBT is a widely recognized, evidence-based form of treatment for mental disorders. As such, there are numerous centres that offer CBT as treatment thus increasing access to this form of therapy.
CBT is often significantly more affordable than other forms of therapy.
CBT can be performed both virtually and in-person thus providing access to more individuals, including those in remote or underserviced areas.
Three CBT TechniquesCognitive Behavioural Therapy involves a wide array of techniques. Here are 3 common ones you can try at home:
In CBT, this skill is often broken down into 5 simpler steps to help ensure success.
i. Step 1 – Identify the Problem
ii. Step 2 – Create a List of Possible Solutions
iii. Step 3 – Assess Pros & Cons of Each Solution
iv. Step 4 – Select One Solution to Implement
v. Step 5 – Apply the Chosen Solution to the Problem
Self-monitoring is an important CBT technique because it involves tracking one’s behaviours over time and then sharing them with one’s therapist.
By keeping a record of one’s behaviours, thoughts, and symptoms, one can better provide relevant information to inform the treatment program. Thus, self-monitoring helps ensure the best possible treatment for one’s disorder.
EG. For individuals with eating disorders, self-monitoring can include keeping track of eating habits [ie. what they eat & when] and one’s attitude during eating habits [ie. positive versus negative thoughts/feelings when eating]
3. Goal Setting
Goal setting is a key step in recovery for mental illness because it provides a concrete desired result. CBT also commonly employs setting SMART goals, with SMART standing for specific, measurable, attainable, relevant, and time-based. Such goals are important in CBT because they can demonstrate client progress. Try creating SMART goals for yourself!
For more, check out Very Well Mind: https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747
If you are suffering from a mental health disorder and are considering CBT for treatment, consider booking a consultation with Inner Oak Therapy as the first step in your journey to better health!
Written by Gabrielle Bulman Thomas
Ways to Manage School Anxiety
High Focus Centers
With the start of October next week, several students may be experiencing increased levels of stress due to impending midterms, class assignments, and a heavy workload. However, for some students, intense stress about school is their baseline. If that is the case, their feelings about school may be indicative of a more serious condition: school anxiety.
What Is ASD?
What is ASD?ASD stands for Autism Spectrum Disorder which is a neurodevelopmental disability. The term neurodevelopmental is defined as “relating to or involving the developmental of the nervous system.” (Oxford Languages)
Neurodevelopmental disabilities, like autism, affect the development of one’s nervous system; and this results in abnormal brain function. This can include speech & language difficulties, motor skill challenges, behavioural differences, and cognitive impairments.