Archives for April 2016

“Mind over matter” is a simplistic adage, suggesting that any problem can be overcome with sheer willpower. Anyone who has struggled with depression, anxiety, eating disorders, addiction, or any other mental health condition will attest that the concept sets you up for frustration. Willpower is rarely enough when the negative thoughts, feelings, and behavior emerge from the mind itself.

Yet there is a psychotherapy method that embraces the potential of mindful self-regulation, if given ample time, coping tools, and thoughtful techniques. It’s called cognitive behavioral therapy (CBT), and thousands of clinical trials have proven its effectiveness.

The Power Of Thought
CBT is a relatively young method of psychotherapy, developed in the 1960s by Dr. Aaron Beck. During psychoanalysis sessions he realized that patients had an internal dialogue far more extensive than their dialogue with him. Identifying those unspoken thoughts and the feelings that arise because of them became the key to drilling down to the patient’s true difficulties.

Since negative thoughts can birth negative emotions, and bad feelings can lead to bad behavior, learning to identify, understand, and modify those negative thoughts can have a powerful effect on how you act and feel.

More Than Talk Therapy
CBT sessions can be one-on-one or in groups, and they are quite structured. The first few sessions focus around tackling a particular problem, whether it be anxiety in the workplace, anger management, mood swings, etc. In consultation with the patient, the therapist will design sessions around these goals and assign homework such as keeping a diary to identify when the trouble arises. Each session will discuss results and move forward in the hopes of drilling deeper to the root issues.

In CBT, a therapist is more of a partner than a professor. By putting the potential in your hands, CBT can help with coping skills, problem-solving skills, and shed light on persistent negative thoughts, behaviors, and beliefs that have prevented you from embracing your humanity.

There Are No Miracle Cures
Cognitive behavioral therapy is only one method of addressing a wide variety of conditions. It is often used in conjunction with medication as part of a holistic, overall approach to mental health treatment. If you have any questions as to whether this form of psychotherapy can help you manage the challenges you are facing, don’t hesitate to get in touch with a trusted mental health professional.

Everyone experiences stress. Between work and family, budgets and bills, no one is immune to the daily pressure to get things done, get them done right, and get them done fast. It’s a scientific fact that stress takes a toll both mentally and physically, but you have more control over it than you think. Developing healthy lifestyle habits, modifying your emotions, and improving your problem-solving skills go a long way to help manage your stress levels.

Another way to relieve the daily pressure is to practice mindful meditation.

Buddhist Mind Control
There may be times when your thoughts, anxieties, and fears are spinning so crazily through your mind that you can’t even sleep. Buddhists call this terrible dance the “Monkey Mind.” It’s like an out-of-control nightclub in your head. You’re unintentionally winding yourself into ever-tighter knots of stress and anxiety.

As you already know, trying to ignore the thoughts, feelings, and problems won’t make them go away. Resistance, according to Buddhists, only makes the bad thoughts and feelings stronger. Consciously acknowledging the troubles, then shuttling them gently aside, is the Buddhist mind-trick of mindful meditation.

Meditation Vs. Medication
The Journal of the American Medical Association published a study in 2015 that showed that six weeks of practicing meditation equaled the effect of sleep medication on older adults suffering from insomnia and fatigue. Doctors noted that meditation triggered the relaxation response, which brings a sense of calmness and inner peace.

There are many different ways to meditate, but most follow these basic steps:
• Dedicate 15-20 minutes a day, twice a day
• Wear something comfortable and sit in a quiet place
• Breathe slowly, and if you like, repeat a mantra like “om” or “breathe” to focus your attention
• Acknowledge the feelings or thoughts that come to you, then return your focus to your breathing or your mantra

When Meditation Isn’t Enough
There’s nothing unusual about being nervous about a big decision, a new job, a burgeoning relationship, or a sudden relocation. But if you’re feeling constant anxiety that interferes with your daily life, or are experiencing physical affects like panic attacks, know that you’re not supposed to white-knuckle your way through life. Anxiety is a treatable condition. Contact a mental health professional and get back to living your days with joy.