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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 May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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