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CBT

Cognitive Behavioural Therapy (CBT) is a widely used psychological approach that focuses on the interconnectedness of thoughts, feelings, and behaviours. It posits that unhelpful thinking patterns and actions contribute significantly to emotional distress and psychological difficulties, such as anxiety, depression, and panic attacks. The main aim of CBT is to equip individuals with practical skills to identify and change these unhelpful patterns, leading to an improvement in their emotional state and overall well-being.

Historically, CBT developed from earlier behaviour therapy, which emerged in the mid-1950s and concentrated on modifying observable behaviours to alleviate symptoms. Over time, it became apparent that a person’s individual thoughts also played a crucial role in their experiences, leading to the integration of cognitive aspects alongside behavioural techniques.

Key aspects of CBT often include:

  • Identifying Negative Thoughts: It helps individuals become aware of automatic thoughts, which are rapid and often unconscious interpretations of situations. These thoughts can trigger emotional and physical responses. Techniques such as thought records or journaling are commonly used for this self-monitoring.
  • Challenging Distorted Thinking: CBT operates on the principle that it is a person’s interpretation of a situation, rather than the situation itself, that largely determines their emotional reaction. It teaches individuals to evaluate their thoughts for common distortions, such as catastrophising (anticipating extreme negative outcomes) or overestimation of probability (believing unlikely negative events are highly probable). The goal is not to force positive thinking, but to foster more realistic and balanced perspectives.
  • Behavioural Experiments and Exposure: This involves gradually exposing individuals to situations or stimuli they fear, either through imagination or in real-life settings. The purpose is to test out new ways of responding and to learn that feared outcomes may not occur, or that anxiety can be tolerated. This helps to reduce avoidance behaviours.
  • Goal Setting: Therapy typically begins with setting clear, measurable, and achievable goals. These goals help to provide a structured path forward and enable individuals to track their progress in moving towards a desired future.
  • Skill Development: CBT often includes training in practical skills such as assertiveness, which helps individuals express their needs and feelings respectfully, improving communication and reducing interpersonal stress. It encourages the use of structured communication, often involving three steps: understanding the other person’s problem, stating one’s own thoughts or feelings, and suggesting a workable compromise.
  • Problem-Solving: Clients learn structured approaches to problem-solving, which can involve breaking down overwhelming challenges into smaller, manageable steps and identifying actionable solutions.

CBT is a time-limited and structured approach, often empowering individuals to become their own “anxiety coach” or “therapist” by applying the learned skills in their daily lives to manage and overcome their difficulties.

ACT or CBT for anxiety?

ACT and CBT offer distinct approaches to addressing anxiety. CBT often focuses on identifying and challenging maladaptive thoughts and reducing symptoms by altering thought content and structure. It also utilises exposure to counter avoidance. ACT, conversely, views avoidance and control efforts as key problems that paradoxically worsen suffering. Its goal is not symptom reduction but helping clients live a full, valued life by fostering psychological flexibility. ACT employs defusion to change the relationship with thoughts rather than disputing them and promotes acceptance and willingness to experience internal sensations and emotions fully, often using mindfulness and exposure techniques reframed within an acceptance context. While CBT is seen as a traditional behavioural/cognitive approach, ACT is considered a newer wave that integrates some CBT techniques within a broader framework centred on acceptance, mindfulness, values, and committed action.

Comparing Havening Techniques and Cognitive Behavioural Therapy for Mental Wellbeing

Cognitive Behavioural Therapy (CBT) and its variants like Acceptance and Commitment Therapy (ACT) are established psychological approaches that address anxiety, depression, stress, and trauma by focusing on changing thoughts, behaviours, and responses to internal states. CBT often involves techniques like exposure therapy and thought records, aiming to modify reactions that interfere with life goals. While self-help resources exist for CBT, professional guidance is recommended for complex issues and challenging techniques.

Havening Techniques are a newer psychosensory modality that targets the neurobiological encoding of distress, particularly in the amygdala. It involves gentle touch (self-applied or by a practitioner) and aims to depotentiate traumatic memories and reduce stress quickly and effectively. Havening can be used content-free and integrates well with other therapies. It is effective for anxiety, stress, and trauma, helping to provide a sense of safety and facilitating shifts in perception. Self-Havening is a valuable tool for self-care, stress reduction, and building resilience, but professionals are necessary for treating significant or complex trauma. Both approaches offer distinct pathways to support mental wellbeing, with professional guidance being crucial for more severe or complex challenges.

ACT’s primary goals in treating anxiety disorders

Acceptance and Commitment Therapy (ACT) has two major primary goals when treating anxiety disorders: (1) fostering acceptance of unwanted thoughts and feelings whose occurrence or disappearance clients cannot control, and (2) commitment and action toward living a life that they value. This means that ACT aims to help clients both accept their internal experiences and… Read More »ACT’s primary goals in treating anxiety disorders

The Amygdala Brain Function

The amygdala is a critical part of the brain’s emotional processing system, primarily involved in detecting threats and generating fear and anxiety responses. It forms emotional memories that can influence future reactions. While its protective function is vital, an overactive amygdala or the misinterpretation of non-threatening stimuli can lead to negative issues such as heightened anxiety and inappropriate fear responses. Individuals can employ various self-help strategies like deep breathing, mindfulness, exercise, and trigger identification to help regulate amygdala activity. However, when anxiety significantly impacts life, professional help from therapists offering CBT, ACT, exposure therapy, or EMDR, and potentially medication, can provide more targeted support in retraining the amygdala and managing anxiety.

Empowering Change: Coaching as a Positive Force in Addressing Depression

Coaching for depression offers a valuable alternative or complementary approach to traditional therapies like CBT. By focusing on strengths, resources, and future goals, coaching empowers individuals to take action and build a more positive life. The integration of unique tools like the Havening Technique by coaches may offer additional avenues for managing emotional distress. While CBT traditionally delves into negative thoughts and past experiences to facilitate change, coaching prioritises increasing positive affect and creating a vision for the future. Both approaches aim to alleviate the suffering associated with depression, but they utilise different methodologies and emphases. The most suitable approach will often depend on the individual’s preferences, the specific nature of their difficulties, and their desired outcomes.

The Distinctions Between an Anxiety Specialist, General Therapist, and Coach

An anxiety specialist is a mental health professional with dedicated training and experience in diagnosing and treating anxiety disorders using specialised, evidence-based therapies like CBT and ACT. Their focus is on alleviating anxiety symptoms, understanding underlying patterns, and developing long-term coping strategies. Psychiatrist anxiety specialists can also prescribe medication. A general therapist provides therapy for a wider range of mental health concerns, including anxiety, but lacks the specific, in-depth expertise of an anxiety specialist. A coach concentrates on helping clients achieve specific goals and improve performance, without the therapeutic training to address anxiety disorders. Choosing the right support depends on the individual’s needs, with an anxiety specialist being the most appropriate choice for significant or persistent anxiety.

Empowering Change: Coaching as a Positive Force in Addressing Depression

Coaching for depression offers a valuable alternative or complementary approach to traditional therapies like CBT. By focusing on strengths, resources, and future goals, coaching empowers individuals to take action and build a more positive life. The integration of unique tools like the Havening Technique by coaches may offer additional avenues for managing emotional distress. While CBT traditionally delves into negative thoughts and past experiences to facilitate change, coaching prioritises increasing positive affect and creating a vision for the future. Both approaches aim to alleviate the suffering associated with depression, but they utilise different methodologies and emphases. The most suitable approach will often depend on the individual’s preferences, the specific nature of their difficulties, and their desired outcomes.

How do therapeutic approaches address the multifaceted experience of anxiety across these sources?

Solution-Focused Brief Therapy (SFBT) Focuses on the future and solutions rather than the past and problems. Instead of dwelling on the causes of anxiety, SFBT emphasises what the client wants to have instead of anxiety. It adopts a resource model, viewing clients as having strengths and resources to cope with anxiety, rather than a deficit… Read More »How do therapeutic approaches address the multifaceted experience of anxiety across these sources?

The Role of a Therapist for Anxiety

A competent therapist for anxiety will have specialised training in treating anxiety disorders and will prioritise the establishment of a good therapeutic connection with their clients. They recognise that seeking help for anxiety is a sign of courage, not weakness.

Best Therapy for Anxiety: A Multidisciplinary Approach

Modern therapists often use a multidisciplinary approach to identify the best therapy for anxiety, assessing client needs and matching therapies to specific mental processes. Techniques like CBT, exposure therapy, ACT, mindfulness-based therapies, and trauma-focused therapies address cognitive distortions, avoidance behaviours, emotional dysregulation, and traumatic memories. Relaxation techniques help manage physiological arousal.

The Process and Expected Changes in Anxiety Treatment Therapy

Anxiety treatment therapy encompasses various approaches, including cognitive behavioural therapy (CBT), acceptance and commitment therapy (ACT), and solution-focused brief therapy (SFBT). These therapies aim to help individuals understand anxiety, manage symptoms, and improve their overall well-being. Changes expected from anxiety treatment therapy include increased self-awareness, development of coping strategies, reduced avoidance behaviours, and a more flexible and balanced emotional state. Finding a qualified anxiety therapist is crucial for effective treatment.

ACT for Anxiety: Enhanced Effectiveness and Lasting Impact

Act therapy for anxiety distinguishes itself from older approaches like Cognitive Behavioural Therapy (CBT) through its focus on acceptance, values, and committed action, rather than primarily targeting symptom reduction. ACT aims to change one’s relationship with thoughts and feelings, rather than trying to control or eliminate them.

Tools and Techniques for a Stress Therapist

A stress therapist uses a combination of tools and techniques, including SFBT, ACT, CBT, Havening Techniques®, mindfulness, values clarification, and lifestyle adjustments, to help clients manage and alleviate stress. These methods empower clients to take control of their lives, build resilience, and enhance their overall well-being.

Tools and Techniques in Coaching for Anxiety

Coaching for anxiety provides a practical and empowering approach, utilizing tools like SFBT, NLP, and CBT techniques to enhance performance, manage stress, and foster well-being. It is particularly advantageous for work-related anxiety and high-functioning individuals seeking skill-based solutions. While traditional therapies delve deeper into emotional and psychological issues, coaching offers a targeted, action-oriented path to managing anxiety and achieving specific goals.

Advantages of Havening for Anxiety Compared to Traditional CBT

Havening offers advantages over traditional CBT by providing faster, more direct access to the neurological roots of anxiety and trauma. It integrates well with other therapies, enhances client control, and provides tools for self-management. By depotentiating traumatic encodings in the amygdala and focusing on present-day symptoms, Havening offers a powerful approach to havening for anxiety, particularly for those who have not found sufficient relief with traditional methods.