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Cognitive Behavioral Therapies for Anxiety Disorders

Cognitive Behavioral Therapies for Anxiety Disorders

Cognitive and behavioral therapies are used to treat obsessive thoughts, relentless worries, crippling phobias, anxiety disorders, and panic attacks. This makes it possible to live a life that is free of constant anxiety and fear. When seeking treatments, therapy is a good place to start on the path to a healthy mind. Cognitive-behavior therapy is particularly beneficial to teach individuals how to stop worrisome thoughts, control anxiety levels, and conquer their own fears that they are faced with in their everyday lives.

What is Cognitive-Behavior Therapy?

CBT is a highly effective and well established treatment. It aims to focus on understanding, identifying, and changing negative behavior patterns. While individual results vary, results are usually seen in 12 to 16 weeks. When taking part in CBT, the patient is heavily involved with their own recovery and gain skills that they can use throughout their entire lives.

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The patient will read about their problem, keep their own records for the time between appointments, and even complete homework. While the patient will learn the skills in the therapy sessions, it is up to them to routinely practice the skills in order to see improvements.

Dialectical Behavioral therapy (DBT)

DBT integrates cognitive-behavioral techniques and some concepts from Eastern Meditation through the use of acceptance and change. The therapy is both individual and group centered, allowing the use of mindfulness. It teaches skills for tolerating stress, regulating emotions, and interpersonal effectiveness.

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Exposure Therapy

Exposure therapy is the cognitive behavioral therapy process by which responses of anxiety and fear are reduced as an individual is slowly exposed to the object or situation that makes them fearful. This allows them to become less sensitive over time, and this specific type of therapy has been found to be greatly effective for treating phobias and obsessive-compulsive disorders.

Acceptance and Commitment Therapy (ACT)

When implementing this strategy, mindfulness and acceptance are key. This allows you to live in the moment and experience everything with no judgment. There is also behavioral and commitment changes, used to cope with any unwanted feelings, thoughts, and sensations. ACT uses skills that will help to accept these experiences while placing them in a different context and developing clarity about one’s personal values, and committing to the need of changed behavior.

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Interpersonal Therapy (IPT)

This short-term supportive psychotherapy addresses the interpersonal issues caused by depression in adolescents, adults, or older adults. Generally, IPT involves 12 to 16 sessions that last one hour each week. The initial sessions are used to gather information about the reason for the person’s depression and interpersonal experiences.

Eye Movement Desensitization and Reprocessing (EMDR)

Under specific conditions, it is possible for eye movements to potentially reduce the intensity of disturbing thoughts. This EMDR treatment can have a direct effect on the brain and the way that it will process information. In short, it can help a person to see material that disturbs them in a way that causes less distress. It is similar to what happens during REM sleep, and has been proven effective for treating PTSD, phobias, and panic attacks.

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Cognitive Restructuring (Thought Challenging)

This type of therapy is when an individual challenges the negative thinking patterns that contribute to their anxiety, and then replaces these thoughts with realistic and positive ones. There are three steps that need to be done: identifying the negative thoughts, challenging the negative thoughts, and replacing the negative thoughts with realistic ones.

This therapy may also includes confronting your fears, learning coping skills and techniques for relaxation to counteract anxiety, and the tools to recognize when you are anxious and the physiology behind it.

Complementary Therapies

These are used when exploring anxiety disorders, and are designed to bring your stress level down in order to achieve emotional balance. There are several ways to implement this type of therapy including exercise, biofeedback, hypnosis, and relaxation techniques. All of these things are ways to reduce stress and anxiety, which will lead to an improvement in your health overall.

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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