Cognitive Behavior Therapy
Learning about mental health is crucial for us all to imagine a better future for everyone.
CBT is an evidence-based treatment that can help people with depression, anxiety, panic attacks, relationships, and many other problems.
What is CBT? (<- click link for video)
Therapy context to every day life -> 9 essential Techniques & Tools:
1. Journaling: gathering data about your moods, their source/ intensity, & your responses to them.
2. Unraveling Cognitive Distortions: become aware of the distortions you are likely to be vulnerable of.
3. Cognitive Restructuring: challenge your harmful or destructive beliefs and restructure them.
4. Exposure & Response Prevention: expose yourself to whatever it is that normally provokes a compulsive behavior.
5. Interoceptive Exposure: expose yourself to sensations you are afraid of and recognize they are dangerous.
6. Nightmare Exposure & Rescripting: identify the emotion caused by a nightmare and cultivate a new emotion to replace it.
7. Play the Script until the End: finish a worst case scenario in your head to see that everything will likely turn out okay.
8. Progressive Muscle Relaxation: relax one muscle at a time until your whole body is in a state of relaxation. (check out Relax and Restore Pilates!)
9. Relaxed Breathing: bring regularity & calm to your breath and create a sense of balance.
Check out these resources!
