Life Psychotherapy Solutions

 

Background

Cognitive behavioral therapy or CBT studies the relationships between an individual’s thought process, his behaviors, and his feelings. Though it seems simple, this type of therapy is a little more complicated than it sounds. First and foremost, it must take a competent therapist and a committed client for CBT to produce the best results in achieving mental wellness. CBT is a regulated and structured type of treatment that has been proven to be very effective in curing mental health disorders, such as anxiety, depression, addiction, personality and eating disorders, and schizophrenia among others.

 

Source: anxietymedications.net

The goal of CBT is for the patient to create an awareness about his unhealthy and negative thoughts, and for him to build realistic and more positive ways of thinking. Once this is achieved, the patient’s life will tremendously change for the better.

 

Making CBT Work For You

How can you get the most out of your cognitive therapy session? Here’s a list.

 

Choose Your Therapist Wisely

Before you decide to go into cognitive therapy, you need to choose a therapist that suits your needs. Check for qualifications, educational background, and license. It should be noted that not all therapists are a good fit for all clients. If you think you have chosen the wrong therapist on day 1, it is better to refuse to go into the second session and choose another therapist.

Establish an open and honest working relationship

You are the best person who knows about your strengths and weaknesses. So if there are some techniques that you think are not helping you, then be honest with your therapist. Tell him what works and what doesn’t. If the therapist is committed to helping you, he will modify his techniques to your preference, or whichever will produce the best outcomes. You must also participate by following instructions and giving your effort and time to the therapy.

Once you’ve achieved these steps, then you will successfully see a few wins within one week, and then a few more in the next few weeks.

Let’s check out this example to get a clearer perspective of how CBT works.

 

Identifying A Goal

Patty (sample client), a 30-year-old female, is on her first day of therapy to alleviate depression and improve her well-being. She is also seeking professional help because she is often pessimistic and thinks that she is not worthy to live a good life.

Here, the therapist and client can set a specific goal, which could be that Patty hopes to become more positive about herself and her life.

Formulating Solutions Through Strategies

With this in mind, Patty’s therapist will find ways to explore behaviors, thoughts, and feelings that relate to this aspect.

Self-talk. The therapist can ask the client how she feels when she thinks about these negativities in her life, and what she wants to do about her self-esteem. She is also encouraged to speak what is in her mind at that moment. Some of the things she might say include: “I am so useless. I am unlovable.”

Challenging negative thought patterns. Patty’s therapist urges her to challenge her thoughts and to ask herself, “Am I really unlovable? Am I useless? Don’t I have abilities?”

 

Source: pixabay.com

 

Forming new and positive thoughts. Through the process, the therapist guides Patty into exploring her thoughts, allowing her to realize that nobody is not worth anything. “I am lovable and worthy. In this difficult time, I will survive.”

 

Conclusion

This process continues for a few weeks, regularly, until Patty feels that she is improving and finally ready to face her problems with her new and stronger self.

 

Getting the most out of cognitive behavioral therapy entails a commitment from the therapist and the client to do what is needed to achieve the goal, to be honest, and to be positive that there is always a solution to life’s difficult circumstances.

 

It is incredible to know that there is a growing number of psychotherapy clinics in every state. That entails that more and more mental health professionals and volunteers want to be of service to people living with depression, stress, and other psychological issues. If you worry about any of them, you won’t have to drive for miles to reach the closest facility.

The thing is, it may be needless even to visit a psychotherapist when you can control a mental-related problem. Especially with stress, it is quite effortless to prevent it now from consuming you.

1. Follow Your Schedule

When you have multiple tasks in a day, it pays off to create a timetable and following everything you wrote there. That will keep stress at bay because you still have full control over the happenings in your life. You won’t catch yourself staring at the wall at times or panicking in your room because you disremembered to go to an important assembly or complete a project.

2. Be Physically Active

Stress tends to creep into your system whenever you stay in one place and do one thing for too long. It is common for folks who have been handling a desk job for decades or stay-at-home parents who mostly see the four walls of their house daily.

What may stop the flow of stressful ideas in your head is becoming active physically. Go to the gym before or after office hours, for instance, and sample every equipment there. Considering you are a parent, you may also run in the park with your kids. The more activities you try, the lower your stress level may be.

3. Say ‘No’ When Necessary

It is not entirely wrong to want to give favors from time to time. Someone may have treated you well, and you wish to return the kindness you receive. Alternatively, you may be a helpful person in general.

Nevertheless, you should know when to say ‘no’ to others’ requests on occasion. We get that you are the epitome of a good Samaritan, but you cannot spoil people and allow yourself to be at their beck and call often. You have a life too, and you might fail to recall that when you always give in to other folks’ whims.

4. Solve Your Problems

Your personal and work issues affect your stress levels. When you have control over every single aspect of your life, you may be able to chill and live freely. In case your problems are piling up, though, that is when your fuse might short-circuit, thus enabling you to shout at anyone and care for no one.

The solution for the latter is to fix your issues immediately. Make amends with your enemies, finish your projects on time, et cetera. By doing so, you can prevent stress from being the death of you.

5. Connect With People

Last but not the least, your issues won’t seem too taxing to deal with when you know that there are individuals around you to offer support and advice. Stressful thoughts can undoubtedly enter your system if you choose to keep problems to yourself.

Remember the saying that ‘no man is an island.’ The creator of all things made more human beings to ensure that one will not run out of family members or friends to talk to in good and bad times. You should not forget it so that you won’t eat stress for breakfast, lunch, and dinner.

As you can tell by now, there are ways to prevent social, physical, mental, and emotional pressure from consuming you. You no longer have to accept it without a fight. Try the tips mentioned above to live a stress-free life.

Cheers!

Group therapies can provide insights and realizations regarding your psychological condition that you might not have seen before; for this reason, medical professionals greatly advise group therapy sessions.

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