Evidenced based approaches include:
Mindfulness, CBT, and Acceptance and Commitment Therapies.
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“Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.”
― Jon Kabat-Zinn, Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life
Cognitive Behavioral Therapy (CBT) is a problem-focused form of behavioral treatment that helps people see the difference between beliefs, thoughts, and feelings, and free them from unhelpful patterns of behavior. CBT is grounded in the belief that it is a person’s perception of events – rather than the events themselves – that determines how he or she will feel and act in response.
CBT can help with:
Depression
Anxiety
Panic attacks
Phobias
Trauma
Substance dependency
Persistent pain
Disordered eating
With CBT, you’ll be able to adjust the thoughts that directly influence your emotions and behavior. This adjustment process is referred to as cognitive reconstructing, which happens through different CBT techniques.
Some CBT techniques are:
Journaling
Challenging beliefs
Relaxation
Meditation
Mindfulness
Social, physical and thinking exercises
Cognitive behavioral therapy is much more than sitting and talking about whatever comes to mind during a session. CBT sessions are structured to ensure that the therapist and the person in treatment are focused on the different goals of each session, which in turn ensures that each and every session is productive.
If you or someone you know would benefit from cognitive behavioral therapy, please contact me today. I would be happy to speak with you about how I may be able to help.
Mindfulness-based Cognitive Therapy, or MBCT, is designed for people who suffer from repeated bouts of depression or chronic unhappiness. It combines the ideas of cognitive therapy with meditative practices and attitudes based on the cultivation of mindfulness.
Recent research has shown that people who have been clinically depressed three or more times in their life find that learning mindfulness-based skills help to considerably reduce their chances of depression returning.
Mindfulness-Based Stress Reduction (MBSR). MBSR utilizes the principles of mindfulness meditation to manage stress and related symptoms. Although it’s primarily used in treating anxiety-related disorders and chronic pain, those who don’t have a diagnosis may find MBSR beneficial as they can learn to manage stress much more effectively.
Evidence indicates that mindfulness-based therapy may reduce the rate of depressive relapse by 50%. If you or someone you know may benefit from mindfulness-based therapy, please contact me today to set up an appointment. I would be happy to speak with you about how I may be able to help.
Acceptance and Commitment Therapy (ACT). The central premise of ACT is that people’s thoughts and feelings are affected by events, the people around them, and their environment. ACT focuses on increasing tolerance for emotional pain, especially when avoiding pain prevents one from living a fulfilling and meaningful life. ACT promotes alternative ways to cope with and relate to emotional pain while clarifying a person’s values. Techniques from ACT help individuals get “unstuck” from their emotions so they can pursue more value-consistent actions.
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