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.
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.
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).
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
Like many parents and caregivers this week you may be experiencing the excitement, and sometimes chaos, of the back to school season. Mainstream media, social media, and stores do a great job of hyping up the start of the new school year, and making us feel like there are so many things we must buy and do to prepare our children for that first day. There’s no doubt it’s an exciting time and there are things that students will need, but if you are thinking that you haven’t done enough or your stress level is high, here are some tips to get you through the next week.
Do You Need a Digital Detox? The Connection Between Social Media and Your Mental Health
Do you reach for your phone in the morning before you get out of bed? Have you ever fallen asleep with a phone or tablet beside your head? Do you wonder about the impact of your screen time on your mental state and well-being? With a few high-profile celebrities recently announcing that they are taking a break from social media to protect their mental health, it has renewed conversation about how social media makes us feel and the role that it plays in our lives. From FOMO (fear of missing out) to doom-scrolling to chasing likes to oversharing, many of us have developed some unhealthy habits when it comes to using social media.
Social anxiety disorder is one of the most common forms of anxiety. The Anxiety Canada website suggests that between 7-13% of people are affected. It tends to emerge during interactions with others or during performance situations. Some common examples of anxiety-producing situations include public speaking or giving presentations, participating in a class or group discussion, eating in front of others, meeting new people, communicating with others, or attending social events.
4 Tips for Self-Care: How to Improve Wellness and Mental Health During challenging Times.