MENTAL HEALTH CONDITIONS TREATED BY CBT

Some factors make people more likely to benefit from CBT. People with clearly defined behavioral and emotional concerns may find CBT helpful. Those with specific problems that affect their quality of life can also benefit from cognitive behavioral therapy. Under these conditions, the therapist and the person in treatment know which issue to target. This makes CBT’s problem-solving and goal-oriented approach a good fit. CBT is used to effectively treat many conditions, including:

·        Depression

·        Anxiety

·        Mood issues

·        Posttraumatic stress

·        Obsessions and compulsions 

·        Chronic fatigue syndrome (CFS)

·        Irritable bowel syndrome (IBS)

·        Substance dependency

·        Phobias

·        Disordered eating

·        Persistent pain

·        Erratic sleep patterns

·        Sexual issues

·        Anger management issues

CBT is used to treat many mental health issues. But as with any type of therapy, benefits are greatest when people commit fully to the process.

Consult your Psychological issues with Dr. D. Dutta, Consultant Psychologist & CBT Practitioner at +91-9748354306 OR mail at always.willpower@gmail.com

How can fighting be good for couple relation?

It doesn’t seem to make sense: You used to be best friends, but now you can’t go a day without fighting. Your partner says something that triggers you — you feel attacked or devalued — and you react: Maybe you yell, slam the door and walk out, or you shut down and refuse to continue the conversation. Looking back, it may be hard to tell how you even got into the argument in the first place.

It might have been something very subtle that made you see red: a smirk, rolled eyes, a certain body posture, or tone of voice. In a split-second you picked up on a message, and you simply reacted. Unfortunately, your own signature response to the threat you perceive coming from your partner is likely to be the exact thing that drives him or her crazy, whether you say something hurtful, or flee the battlefield and leave your partner feeling abandoned. It’s a vicious cycle, a situation or behavioral pattern in which an individual’s or group’s problems become increasingly difficult because of a tendency to address or ignore them repetitively through unhealthy defensive reactions that, in fact, compound them.

What’s going on? While we are social beings and want close relationships, we are also hard-wired for survival. Biologically speaking, when we feel threatened, we usually resort to one of three reflex-like reactions in order to protect ourselves from more hurt: fight, flight, and freeze. Depending on the situation, our brains try to determine the most likely outcome of a conflict and assess if there is enough time to escape, sufficient strength to fight/win, or if “playing dead” is the best strategy in order to survive.

These responses are not rationally chosen. Rather, they are triggered by external stimuli which cause your brain to fire almost instantly. Many of us have had experiences in the past where such a response was necessary for physical or emotional survival, and the brain has been shaped in ways to optimize these self-defense responses. The trouble is, while our reactions were probably shaped by a legitimate threat in the past, it may now be exaggerated in terms of the threat we now perceive from our partner when discussing an uncomfortable subject.

But there is hope: It takes a lot of time, practice, and more often than not professional guidance to teach your brain new ways of responding, but your brain can be rewired. Brain scientists call this process neuro-plasticity. Cognitive Behavioural Therapy (CBT) can teach you to share things that bother you with your partner effectively, as well as how to listen to your partner while staying close, curious, and connected. The goal is getting to know him or her better in light of their history so you can change the vicious cycle of your interactions together. Your natural reactions, such as immediately wanting to fix a problem, withdrawing, or becoming emotionally reactive, can be un-learned.

While it is challenging, a couples therapist can provide you with the tools and practice to learn to speak your minds without escalating the situation. When listening to your partner’s reality, you can learn to tolerate your own anxiety, calm yourself, and not lose sight of what is true from your perspective. If you and your partner practice that kind of sharing and listening, not only will your conflicts likely decrease, your intimacy will increase, too, leading to you both feeling more satisfied in your relationship.

DO you have PTSD?

If your answer is “YES” to three or more of the questions below, you may have PTSD and it’s worthwhile to visit a qualified Psychotherapist, CBT Practitioner, Mental Health Professional.

·Have you witnessed or experienced a traumatic, life- threatening event?

·Did this experience make you feel intensely afraid, horrified, or helpless?

·Do you have trouble getting the event out of your mind?

·Do you startle more easily and feel more irritable or angry than you did before the event?

·Do you go out of your way to avoid activities, people, or thoughts that remind you of the event?

·Do you have more trouble falling asleep or concentrating than you did before the event?

·Have your symptoms lasted for more than a month?

·Is your distress making it hard for you to work or function normally?

PTSD Risk factors

While it’s impossible to predict who will develop PTSD in response to trauma, there are certain risk factors that increase your vulnerability. Many risk factors revolve around the nature of the traumatic event itself. Traumatic events are more likely to cause PTSD when they involve a severe threat to your life or personal safety: the more extreme and prolonged the threat, the greater the risk of developing PTSD in response. Intentional, human-inflicted harm—such as rape, assault, and torture— also tends to be more traumatic than “acts of God,” or more impersonal accidents and disasters. The extent to which the traumatic event was unexpected, uncontrollable, and inescapable also plays a role.

Other risk factors for PTSD include:

·Previous traumatic experiences, especially in early life

·Family history of PTSD or depression

·History of physical or sexual abuse

·History of substance abuse

·History of depression, anxiety, or another mental illness

PTSD causes and types of trauma

Trauma or PTSD symptoms can result from many different types of distressing experiences, including military combat, childhood neglect or abuse, an accident, natural disaster, personal tragedy, or violence. But whatever your personal experiences or symptoms, the following can offer strategies to help you heal and move on:

PTSD in Military Veterans

For all too many veterans, returning from military service means coping with symptoms of PTSD. You may have a hard time readjusting to life out of the military. Or you may constantly feel on edge, emotionally numb and disconnected, or close to panicking or exploding. But it’s important to know that you’re not alone and there are plenty of ways you can deal with nightmares and flashbacks, cope with feelings of depression, anxiety or guilt, and regain your sense of control.

Emotional and Psychological trauma

If you’ve experienced an extremely stressful event—or series of events—that’s left you feeling helpless and emotionally out of control, you may have been traumatized. Psychological trauma often has its roots in childhood, but any event that shatters your sense of safety can leave you feeling traumatized, whether it’s an accident, injury, the sudden death of a loved one, bullying, domestic abuse, or a deeply humiliating experience. Whether the trauma happened years ago or yesterday, you can get over the pain, feel safe again, and move on with your life.

Rape or Sexual trauma

The trauma of being raped or sexually assaulted can be shattering, leaving you feeling scared, ashamed, and alone, or plagued by nightmares, flashbacks, and other unpleasant memories.

But no matter how bad you feel right now, it’s important to remember that you weren’t to blame for what happened, and you can regain your sense of safety, trust, and self-worth.

PTSD Self-help TIP 1: Challenge your sense of helplessness

Recovery from PTSD is a gradual, ongoing process. Healing doesn’t happen overnight, nor do the memories of the trauma ever disappear completely. This can make life seem difficult at times. But there are many steps you can take to cope with the residual symptoms and reduce your anxiety and fear.

Overcoming your sense of helplessness is key to overcoming PTSD. Trauma leaves you feeling powerless and vulnerable. It’s important to remind yourself that you have strengths and coping skills that can get you through tough times.

One of the best ways to reclaim your sense of power is by helping others: volunteer your time, give blood, reach out to a friend in need, or donate to your favourite charity. Taking positive action directly challenges the sense of helplessness that is a common symptom of PTSD.

PTSD Self-help TIP 2: Get moving

When you’re suffering from PTSD, physical exercise can do more than release endorphins and improve your mood and outlook. By really focusing on your body and how it feels as you move, exercise can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response.

Rhythmic exercise that engages both your arms and legs, such as walking, running, swimming, or dancing. Instead of focusing on your thoughts, focus on how your body feels. Notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin.

Rock climbing, boxing, weight training, or martial arts. These activities can make it easier to focus on your body movements—after all, if you don’t, you could get hurt.

Spending time in nature. Pursuing outdoor activities like hiking, camping, mountain biking, rock climbing, white-water rafting, and skiing helps veterans cope with PTSD symptoms and transition back into civilian life. Anyone with PTSD can benefit from the relaxation, seclusion, and peace that come with being out in nature. Seek out local organizations that offer outdoor recreation or team building opportunities.

PTSD Self-help TIP 3: Reach out to others for support

PTSD can make you feel disconnected from others. You may be tempted to withdraw from social activities and your loved ones. But it’s important to stay connected to life and the people who care about you. You don’t have to talk about the trauma if you don’t want to, but the caring support and companionship of others is vital to your recovery. Reach out to someone you can connect with for an uninterrupted period of time, someone who will listen when you want to talk without judging, criticizing, or continually getting distracted. That person may be your significant other, a family member, a friend, or a professional therapist.

Or you could try:

Volunteering your time or reaching out to a friend in need. This is not only a great way to connect to others, but can also help you reclaim your sense of control.

Joining a PTSD support group. This can help you feel less isolated and alone and also provide invaluable information on how to cope with symptoms and work towards recovery.

Exercise or move. Before meeting with a friend, either exercise or move around. Jump up and down, swing your arms and legs, or just flail around. Your head will feel clearer and you’ll find it easier to connect.

Vocal toning. As strange as it sounds, vocal toning is also a great way to open up your nervous system to social engagement—as well as lower stress hormones. Try sneaking off to a quiet place before chatting with friends. Sit up straight and with your lips together and teeth slightly apart, simply make “ahamm” sounds. Change the pitch and volume until you experience a pleasant vibration in your face. Practice for a few minutes and notice if the vibration spreads to your heart and stomach.

PTSD Self helf Tip 4: Support PTSD treatment with a healthy lifestyle

The symptoms of PTSD can be hard on your body so it’s important to take care of yourself and develop some healthy lifestyle habits.

Take time to relax. Relaxation techniques such as meditation, deep breathing, massage, or yoga can activate the body’s relaxation response and ease symptoms of PTSD.

Avoid alcohol and drugs. When you’re struggling with difficult emotions and traumatic memories, you may be tempted to self-medicate with alcohol or drugs. But substance use worsens many symptoms of PTSD, interferes with treatment, and can add to problems in your relationships.

Eat a healthy diet. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Omega-3s play a vital role in emotional health so incorporate foods such as fatty fish, flaxseed, and walnuts into your diet. Limit processed food, fried food, refined starches, and sugars, which can exacerbate mood swings and cause fluctuations in your energy.

Get enough sleep. Sleep deprivation can trigger anger, irritability, and moodiness. Aim for somewhere between 7 to 9 hours of sleep each night. Develop a relaxing bedtime ritual (listen to calming music, watch a funny show, or read something light) and make your bedroom as quiet, dark, and soothing as possible.

 

Why you should seek help for PTSD

Early treatment is better. Symptoms of PTSD may get worse. Dealing with them now might help stop them from getting worse in the future. Finding out more about what treatments work, where to look for help, and what kind of questions to ask can make it easier to get help and lead to better outcomes.

PTSD symptoms can change family life. PTSD symptoms can get in the way of your family life. You may find that you pull away from loved ones, are not able to get along with people, or that you are angry or even violent. Getting help for your PTSD can help improve your family life.

PTSD can be related to other health problems. PTSD symptoms can make physical health problems worse. For example, studies have shown a relationship between PTSD and heart trouble. Getting help for your PTSD could also improve your physical health.

 

PTSD Treatment and Therapy

Treatment for PTSD can relieve symptoms by helping you deal with the trauma you’ve experienced. A doctor or therapist will encourage you to recall and process the emotions you felt during the original event in order to reduce the powerful hold the memory has on your life.

During treatment you’ll also explore your thoughts and feelings about the trauma, work through feelings of guilt and mistrust, learn how to cope with intrusive memories, and address the problems PTSD has caused in your life and relationships.

The types of treatment available for PTSD include:

Trauma-focused Cognitive Behavioural Therapy involves gradually “exposing” yourself to feelings and situations that remind you of the trauma, and replacing distorted and irrational thoughts about the experience with a more balanced picture.

Family therapy can help your loved ones understand what you’re going through and help you work through relationship problems together as a family.

Medication is sometimes prescribed to people with PTSD to relieve secondary symptoms of depression or anxiety, although they do not treat the causes of PTSD.

EMDR (Eye Movement Desensitization and Reprocessing) incorporates elements of cognitive-behavioural therapy with eye movements or other forms of rhythmic, left-right stimulation, such as hand taps or sounds. These techniques work by “unfreezing” the brain’s information processing system, which is interrupted in times of extreme stress.

Getting professional help for PTSD

If you suspect that you or a loved one has post-traumatic stress disorder, it’s important to seek help right away. The sooner PTSD is treated, the easier it is to overcome. If you’re reluctant to seek help, keep in mind that PTSD is not a sign of weakness, and the only way to overcome it is to confront what happened to you and learn to accept it as a part of your past. This process is much easier with the guidance and support of an experienced Psychotherapist or CBT Professional.

Top 10 ways to manage stressful situations

It might surprise you to learn that biological stress is a fairly recent discovery. It wasn't until the late 1950s that endocrinologist Hans Selye first identified and documented stress.

Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions of people to cope with stress.

1.0 Listen to music

If you're feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

2.0 Talk it out with a friend

When you’re feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.

They’re especially important when you're under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.

3.0 Talk yourself through it

Sometimes calling a friend is not an option. If this is the case, talking calmly with you (Self talk) can be the next best thing.

Don’t worry about seeming crazy — just tell yourself why you're stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

4.0 Eat right

Stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up.

Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. A tuna sandwich really is brain food.

5.0 Laugh it off

Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy.

6.0 Drink tea

A large dose of caffeine causes a short-term spike in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to go into overdrive.

Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.

7.0 Be mindful

Most of the tips we’ve suggested provide immediate relief, but there are also many lifestyle changes that can be more effective in the long run. The concept of “mindfulness” is a large part of meditative and somatic approaches to mental health and has become popular recently.

From yoga and tai chi to meditation and Pilates, these systems of mindfulness incorporate physical and mental exercises that prevent stress from becoming a problem. Try joining a class.

8.0 Exercise (even for a minute)

Exercise doesn't necessarily mean power lifting at the gym or training for a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.

Getting your blood moving releases endorphins and can improve your mood almost instantaneously.

9.0 Sleep better

Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time.

Make sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV off earlier, dim the lights, and give yourself time to relax before going to bed. It may be the most effective stress buster on our list.

10.0 Breathe easy

The advice “take a deep breath” may seem like a cliché, but it holds true when it comes to stress. For centuries, Buddhist monks have been conscious of deliberate breathing during meditation.

For an easy three- to five-minute exercise, sit up in your chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest.

While shallow breathing causes stress, deep breathing oxygenates your blood, helps relax your body, and clears your mind.

Learn more about stress relief

Stress is an unavoidable part of life, but that doesn't mean you should ignore it. Too much untreated stress can cause potentially serious physical and mental health problems.

The good news is that in many cases, stress is manageable. With some patience and a few useful strategies, you can reduce your stress, whether it's family stress or stress at the workplace.

HOW COGNITIVE BEHAVIORAL THERAPY WORKS

Cognitive behavioral therapy (CBT) is a short-term form of behavioral treatment. It helps people for problem-solve. CBT also reveals the relationship between beliefs, thoughts, and feelings, and the behaviors that follow. Through CBT, people learn that their perceptions directly influence how they respond to specific situations. In other words, a person’s thought process informs their behaviors and actions.

Cognitive behavioral therapy is not a distinct treatment technique. Instead, it is a general term which refers to a group of therapies. These therapies have certain similarities in therapeutic methodology. The group includes rational emotive behavior therapy, cognitive therapy, and dialectical behavior therapy.

Cognitive behavioral therapy is grounded in the belief that how a person perceives events determines how they will act. It is not the events themselves that determine the person's actions or feelings. For example, a person with anxiety may believe that “everything will turn out badly today.” These negative thoughts may influence their focus. They may then only perceive negative things that happen. Meanwhile, they may block out or avoid thoughts or actions that could disprove the negative belief system. Afterward, when nothing appears to go right in the day, the person may feel even more anxious than before. The negative belief system may get stronger. The person is at risk of being trapped in a vicious, continuous cycle of anxiety. 

Cognitive behavioral therapists believe we can adjust our thoughts. This is thought to directly influence our emotions and behavior. The adjustment process is called cognitive restructuring. Aaron T. Beck is the psychiatrist widely considered to be the father of cognitive therapy. He believed a person’s thinking pattern may become established in childhood. He found that certain cognitive errors could lead to depressogenic or dysfunctional assumptions.

Common cognitive errors and their associated dysfunctional assumptions include:

·        Self-references: "People always focuses attention on me, especially when I fail."

·        Selective abstraction: "Only my failures matter. I am measured by my failures."

·        Overgeneralizing: "If something is true in one setting, it is true in every setting."

·   Excessive responsibility: "I am responsible for every failure and every bad thing that happens."

·   Dichotomous thinking: Viewing the world in extremes, black or white, with nothing in between.

The cognitive behavioral process is based on an educational model. People in therapy are helped to unlearn negative reactions and learn new ones. These are positive reactions to challenging situations. CBT helps break down overwhelming problems into small, manageable parts. Therapists help people set and reach short-term goals. Then the therapist gradually adjusts how the person in treatment thinks, feels, and reacts in tough situations. Changing attitudes and behaviors can help people learn to address specific issues in productive ways.