Posted on Leave a comment

CBT Techniques for Anxiety

anxietyTalking therapies are generally considered the most helpful of all CBT techniques for anxiety because individuals are able to effectively change their thought processes and reduce irrational thinking with better anxiety control. Techniques that work with different delivery options are adopted in effective psychological treatments.

Therapies or techniques dealing with anxiety work with self-help and psychological treatments under the supervision of trained professionals.

Techniques followed by CBT4Panic involve online consultation, group environments, and online programs. In all these functions, patients have an active role to play in achieving quick recovery from anxiety. They learn skills they can use to foster better emotional control for the rest of their lives.

1. Interpersonal Therapy (IPT)
Interpersonal therapy (IPT) helps individuals to get actively involved in the recovery process. This therapy addresses interpersonal issues in life leading to depression in adolescents, adults, and older adults.

Adopted skills include reading more about the problem, making notes of symptoms between visits to the psychotherapist, and wholeheartedly completing home assignments that contain treatment procedures. The treatment is supportive and is conducted over the short-term.

Sessions begin with identification of the individual’s interpersonal experiences and episodes of depression.

Skills are developed over each therapeutic session and practiced at home, leading to improvement in emotional control. IPT is usually conducted in 12 to 16 hour-long weekly sessions.

2. Acceptance and Commitment Therapy (ACT)
This CBT technique for anxiety is used extensively in psychological treatment. ACT is a therapy that uses top strategies of mindfulness and acceptance.

In other words, situations are created where individuals experience things without using their judgement and live in the moment. These situations bring about behavioral and commitment changes that help them cope with sensations, unwanted thoughts, and feelings.

A psychotherapist will be able to identify behavioral patterns and thought processes in individuals that help them deal with anxiety.

Once individuals begin to understand how unhelpful factors develop, they learn to replace unhelpful patterns with behavioral traits that improve coping skills and reduce anxiety.

3. Exposure Therapy
This technique uses encouragement to show patients the differences between productive worry and unproductive anxiety.

For example, a patient might constantly think of catastrophic situations happening in his life. The situation gets out of hand when he begins to fear the worst and anticipate out-of-control situations.

CBT techniques for anxiety help patients focus on solving problems and develop rational thinking with active participation in avoiding situations that cause anxiety. In practice, individuals are exposed to objects or situations that cause fear, thereby reducing their sensitivity to them over a period of time.

This technique is especially effective in dealing with phobias and obsessive-compulsive disorders.

4. Eye Movement Desensitization and Reprocessing (EMDR)
When specific conditions are created, eye movements are known to reduce the intensity of unwanted thoughts.

EMDR directly affects the way the brain processes information leading to a situation where the affected individual begins to visualize disturbing thoughts in a less stressful manner.

Rapid eye movements can create a situation similar to a positive dream. This technique is highly effective in treating post-traumatic sleep disorders, phobias, and panic attacks.

Self-Help Techniques
Psychoeducation is a process through which individuals learn about anxiety and develop strategies that help overcome it.

1. Relaxation Strategies
Progressive muscle relaxation and calm breathing are strategies that help individuals relax their bodies.

Sensations like shallow breathing and muscle tension often lead to depression, so individuals must be able to identify these symptoms and learn to relax.

They can stretch different muscle groups and initiate calmer breathing with intent. Methods used as part of relaxation strategies include meditation, massage, and listening to soothing music.

2. Realistic Thinking
This self-help technique is used to identify negative thinking and replace it with balanced thinking. Individuals feel better when they are able to expel unhelpful thoughts by understanding their roles in this world without resorting to excessive positive or negative behavior.

For example, an unrealistic thought process leads to situations where individuals feel they are wrong. They cannot cope with these situations and tend to mess things up.

On the other hand, a balanced thought process helps them understand that mistakes are possible but can be rectified through learning.

One of the basic steps adopted by CBT4Panic is to pay attention to the thought processes and help patients challenge negative thoughts when they arise.

Overestimating danger or anticipating catastrophe is a negative trend, and the best way to tackle these types of situations is to analyze rationally, then decide how to achieve positive thinking by challenging these unhelpful thoughts with CBT techniques for anxiety in a realistic and balanced manner.

Posted on Leave a comment

Effective CBT Anxiety Worksheets That Work Well

Cbt 4 step modelPsychology tools work better when therapy connected with self-esteem, anger, and other related thought processes are systematically structured into CBT anxiety worksheets that can be used later to improve psychotherapy treatments.

Though there are many different kinds of worksheets to assist CBT analysts during counseling sessions, experienced psychotherapists follow worksheets that lead to high levels of success.

Our Top Pick For Anxiety & Panic Disorders Treatment

Get CBT Now – The Best Treatment for Anxiety & Panic Disorders


The “Looking Back Looking Forward” Worksheet
By reproducing events that help patients derive happiness from their past accomplishments, this worksheet focuses on the good experiences of an individual. It helps him imagine his best possible self that eventually helps him experience a sense of happiness.

CBT4Panic psychotherapists use this worksheet to help clients enter new phases in their lives. For example, retirees, college graduates, and young parents are especially benefited by the discussions recorded in these CBT anxiety worksheets.

Putting Thoughts on Trial
Cognitive restructuring is the process of examining irrational thoughts by allowing patients to play out different roles such as prosecutor, attorney, and judge.

They then compare different aspects of these irrational thoughts. Patients are able to examine thought processes using different perspectives, all backed by evidence that can be proved.

They do not consider assumptions, conjectures, or opinions. The therapist acts as mediator challenging evidence if it does not fit into the case or if the patient misses out on a few important cognitive behavioral traits.

Therapists usually introduce CBT to patients by teaching them the cognitive model that is used throughout therapy sessions. The psychoeducation worksheet consists of a single page with notes from a therapy session that can be used as a homework guideline.

It provides access to examples and notes focused on behaviors, thoughts, and emotions that are useful in changing negative thought patterns.

Psychoeducation motivates patients to follow up on their CBT homework and practice using inputs found in the CBT anxiety worksheets.

Substance Use Assessment
Therapy addresses addictions by detailing the comprehensive history of substance use in this worksheet. It contains a set of important questions that help patients understand addiction.

Answers entered into these worksheets are then used by therapists before a counseling session to complete a psychosocial assessment. Patient details including drug usage history are recorded on the first page.

Simple “yes” or “no” questions are listed out on to help the analyst probe into DSM-5 substance abuse symptoms. These assessment sheets are then used as aids to complete psychosocial assessments.

Therapy Goals
Client retention is assured when treatment goals are listed out during the first therapy session.

It motivates clients to think of further improvement when they experience desired outcome in the first few sessions. Clients list their expectations and hopes associated with therapy.

One of the most important questions listed is the Magic Wand question. Clients are told to imagine that they wake up to find all their problems resolved.

They are then asked if they noticed any difference in the way they felt. Specific examples are used to help clients understand life-changing elements in the solution.

Socratic Questions Worksheet
The cognitive restructuring process involves challenging and changing irrational thoughts. One technique that facilitates this process is Socratic questioning, wherein therapists pose probing questions to clients about their irrational thoughts.

Clients then become more aware of their irrational thoughts and are able to consciously pose questions and challenge these disturbing thoughts. A series of questions are listed under each thought process.

The client selects a few questions for each thought process, then records in-depth responses in the CBT anxiety worksheets explaining why these thought processes occur.

Boundaries Exploration Worksheet
This activity focuses on a complicated relationship endured by the client. Boundaries around that relationship are then explored in the first half of the worksheet. The second portion helps the client consider ways to improve those boundaries.

The therapist begins by explaining about boundaries with the help of the boundaries info sheet. Conversations occurring after psychoeducation are then recorded in these worksheets for later reference.

Thought Record Worksheet
With the help of thought records, patients are taught about interactions between feelings, thoughts, and behavioral traits. They can use these worksheets to record their experiences, which are then used to challenge irrational thought processes.

Problem-Solving Packets
Worksheets containing problem-solving packets are used to complete the problem-solving process.

Patients are offered five problem-solving steps on each page with a set of questions, several tips, and the rationale behind each step listed in these CBT anxiety worksheets.

Patients understand the problem, choose one of the generated solutions, then implement the solution and review the process. CBT4Panic offers self-talk scripts and worksheets to solve anxiety in daily life.

Posted on Leave a comment

The Most Effective Therapies for Anxiety and Depression

Cognitive behavioural therapy (CBT) is a short-term structured psychotherapy treatment to treat anxiety and depression.

Therapists identify current anxiety symptoms in patients, then modify dysfunctional behaviour or thinking by talking to them and helping them to take an objective or pragmatic viewpoint of chronic anxiety problems.

CBT gradually changes the way a person faces daily challenges and recovers with rational thought processes that last for a lifetime.

How Anxiety Becomes a Problem in Life
Anxiety is quite normal, especially for those exposed to busy city lifestyles. Conditions like job interviews, visits to the doctor, and even travelling in a lift can cause some amount of anxiety.

However, when people experience anxiety over extended periods of time, it turns into a medical problem and is identified as a general anxiety disorder. Symptoms of anxiety may include:

  • Lack of confidence
  • Eating disorders
  • Insomnia
  • Lack of concentration


Types of CBTs for Anxiety

There are different types of CBTs for anxiety, all aimed at identifying the root cause of anxiety, finding out how it is triggered, then structuring treatment plans based on symptoms experienced by the patient.

Negative feelings in patients may include panic, fear, worry, and anxiousness. These symptoms may be moderate to severe depending on how it affects the patient in daily life.

Psychotherapists at CBT4Panic are able to pinpoint circumstances that cause anxiety, identify challenges faced by the client, and then prescribe treatment based on this patient’s strengths to remove the symptoms of anxiety.

1. Cognitive behavioral therapy (CBT)
Behavioral and cognitive therapies combine to form CBT, one of the most commonly used psychotherapy anxiety treatments. Therapists can try out cognitive therapy to identify irrational thoughts in the patient, and then use behavioral therapy to treat all kinds of mood-related issues. CBT for anxiety addresses symptoms and conditions of irrational behavior in the present. It helps identify thought distortions using what is commonly called “here and now” therapy. Several new techniques originate from case studies leading to variations in psychological treatments.

Third wave CBTs – Anxiety treatments have evolved over time to form what are known as Third Wave or Third Generation CBTs. Experienced therapists come up with modifications that are useful in counselling sessions to treat symptoms of anxiety. These Third Generation CBTs teach patients how to accept conditions of anxiety, then use their strengths to come up with enhanced treatments that do not just remove symptoms of anxiety, but also help patients avoid relapses of this mental illness.

2. Acceptance and commitment therapy (ACT)
This Third Generation CBT helps patients understand their anxiety-causing emotions and thoughts with scientific literature. Making them aware of negative behavioral traits is the first step. They begin to accept these negative thoughts as they arise, but with ACT they are able to develop skills like mindfulness in order to prevent relapses of these events in the future.

3. Dialectical behavior therapy (DBT)
Evolved as a Third Generation anxiety treatment, DBT helps patients synthesize their negative emotions and feelings, then develop positive behavior to get rid of these disturbing thoughts.

DBT works in four stages:

Train patients to understand their irrational behavioral traits
Help patients to open up and experience their emotions
Determine specific goals for individuals to increase productivity
Teach patients to explore spirituality that leads to happiness and satisfaction
4. Mindfulness-based cognitive therapy (MBCT)
Improved upon in recent times, this Third Generation therapy helps people change their approach to disturbing thoughts. People suffering from anxiety and other illnesses like IBS and chronic pain experience success by focusing on mindfulness to remove symptoms. Patients change their judgmental attitudes with cognitive approaches that help develop mindfulness. In the process, negative thoughts are addressed from a distance to successfully remove anxiety over time.

5. Functional analytic psychotherapy (FAP)
Promoting and encouraging mindfulness, FAP offers a structured method for patients to understand what is and what is not relevant in real life. Therapy sessions help them develop positive feelings and understand how to avoid being overly critical about themselves. Human emotions like compassion, courage, acceptance, and love are explored using the “here and now” approach to increase self-esteem and love for life.

6. Compassion informed psychotherapy (CIP)
Another Third Wave therapy evolved out of traditional psychotherapy practices, CIP focuses on alleviating symptoms of anxiety by increasing self-worth in a person. For example, an individual suffering from low esteem can participate in therapy sessions to reduce stress while increasing self-confidence and building up the mindset needed to prevent further attacks of anxiety.

7. Integrative couple’s behavior therapy (ICBT)
By identifying characteristics that cause anxiety in partners, couples are able to use ICBT to improve communication between them. Happiness is derived out of planned pleasure trips, while a conscious effort to indulge in emphatic listening helps couples remove the symptoms of anxiety.

CBT Exercises For Patients
Patients suffering from anxiety can find quick cures by taking part in CBT for anxiety exercises, specially designed to address negative automatic thoughts. They learn to challenge them when they arise, then develop healthy rational thinking to get rid of them. These exercises are customized depending on the patient’s level of anxiety and success rates achieved with specific exercises.

1. Mindfulness meditation
Patients use mindfulness meditation to stay away from negative thoughts and live more in the present. Meditation can be performed in different ways as part of cognitive behavioral therapy to cure anxiety.

2. Maintain anxiety scales
The Anxiety Scale and Blue Scale are commonly used to measure and record anxiety levels as they occur. Treatments leading to improvement in anxiety are also recorded for future reference.

3. Graded exposure
This exercise helps patients to adopt behavioral traits they would normally avoid. Negative tendencies must be challenged, and graded exposure is one way of allowing patients to experience circumstances that lead to fear and anxiety on a regular basis. They then develop capabilities to overcome these symptoms with effective interventions.

4. Successive approximation
Difficult tasks are divided into segments that patients can understand. It becomes easier to perform this exercise when patients are aware of achievable goals. In this case, approximation is used to break down the symptoms. Patients learn to tackle one problem at a time to achieve success.

5. Cognitive restructuring
This CBT exercise allows patients to examine negative behavior in themselves. Effective methods (like maintaining thought records to tackle these negative feelings and replace them with alternate positive responses) are then adopted.

6. Breathing exercises
People suffering from anxiety may experience difficulty in breathing. In such cases, they can relax by performing breathing exercises to get rid of negative emotions, then experience calmness and clarity of thoughts. These breathing exercises are known to remove symptoms of rapid heart rate, dizziness, and shortness of breath.

7. Maintaining activity schedules
CBT for anxiety treatments may contain exercises to bring about behavioral changes. When patients record these activities and maintain frequencies of positive occurrences, they become better equipped to develop positive thought processes.

8. Develop cognitive and positive behavioral skills
Patients lacking the skills needed to overcome anxiety often have to take part in skill exercises that include role-playing and fulfilling direct instructions to meet specific goals.

9. Maintaining stress logs
Patients can keep track of negative thinking patterns to gain insight into how their minds work when experiencing panic attacks. They are able to identify negative behavioral traits that occur frequently. They then develop the skills to cope with them at a later date.

10. Challenging disruptive thought processes
The way to challenge negative thoughts is to face them when they arise in a structured manner that helps patients convert these distorted thoughts into positive mental behavior.

11. Daily exercise schedule
For best results, patients may fill in daily action sheets to address symptoms of depression. Every day, they perform specific cognitive exercises, then enter outcomes into their daily exercise sheets. In time, individuals are able to identify negative as well as positive traits, then follow a customized exercise plan to recover from anxiety.

Our Top Pick For Anxiety & Panic Disorders Treatment

Get CBT Now – The Best Treatment for Anxiety & Panic Disorders


CBT for Major Depression
A report published in the Joint Clinical Psychiatry in 2013 indicated pharmacotherapy trailed behind psychotherapy by a 1:3 ratio as an effective treatment for depression. Also, CBT for anxiety is considered to be more cost-effective than pharmacotherapy, especially if follow-up periods are considered.

The primary treatment of major depression includes strategies like monitoring patient moods and daily activities, scheduling week-by-week activities to help patients master these activities and derive pleasure from them, and lastly identifying and reducing negative behavioral traits that increase symptoms of depression.

CBT Benefits Across Major Depression Settings
Meta-analysis indicates benefits offered by CBT performed in a clinic can address symptoms of depression as well as secondary outputs generating enduring positive outcomes and lowering maintenance costs to sustain long-term treatment of major depression.
CBT performed in a group brings down the cost of treatment and turns out to be as effective as individual therapy sessions over the long term.
As compared to the use of antidepressant medications and behavioral activation techniques, CBT for anxiety turned out to be around 61% more efficient in preventing relapses of major depression.
CBT Training For Individuals
Symptoms of anxiety vary and may affect people in different ways. Therefore, even individuals suffering from borderline anxiety disorders must prepare themselves with cognitive behavioral therapy training.

Cognitive development
New techniques and exercises are developed for CBT based on case studies. They are then structured into training materials for individuals suffering from anxiety. For example, constantly thinking of impending danger allows anxiety to creep in. Individuals must be trained to overcome these negative thoughts and respond differently. The ideal cognitive development training teaches them to recondition their thought processes and turn negative thoughts into rational thoughts. Training methods at CBT4Panic may include:

Slow walk/relaxation/slowing down/slow talk
Step-by-step improvement – Individuals listen to reason and do away with lies with increased focus. For instance, sufferers are able to identify negative behaviors, challenge them, then develop positive emotions without getting aggressive. Therapeutic exercises are prescribed to remove anxiety.
Automatic Negative Thoughts (ANTs) – Train the mind to divert attention, focus, and interest away from automatic negative thoughts.
Talking to self – By constantly repeating helpful statements, individuals are able to change negative to positive attitude on a permanent basis.
Acceptance paradox – When one learns to accept their faults, the acceptance paradox becomes a useful tool that helps individuals understand they can break down, are ineffective and imperfect at times, and can handle difficult situations with better understanding.
Behavioral development
Individuals learn to put themselves in difficult situations, identify positive behavioral traits, then find solutions that help them drive away anxiety and depression. Behavioral development training is often considered part of their homework after therapy sessions. Exercises and techniques taught to individuals and therapy are repeated at home. With patience and understanding, this training can remove anxiety permanently.

Relaxation techniques
Techniques that teach individual to relax are important components of daily training to get rid of anxiety. Individuals learn to breathe calmly and relax their muscles. Patients remove tension by systematically flexing groups of muscles. It becomes easier for individuals to face erratic breathing episodes and remove tension.

Emotional development
When individuals undergo therapy, they are offered de-stress strategies to develop emotionally. These strategies help them achieve calm and peace. They learn to fill their minds with therapeutic information gathered at counselling sessions. In time, these individuals are able to find inner peace and can easily overcome fears and anxieties.

Exposure to fear
Exposure to conditions that cause anxiety and fear is another important part of training. Individuals learn about what causes fear in them, then adapt by constantly exposing themselves to similar conditions. For instance, travelling in an elevator can cause anxiety in people who feel trapped in enclosed spaces. Avoiding travelling in lifts is just a short-term solution. The mind must be conditioned to overcome fear by repeating the exercise.

Avoiding relapses
Training the mind to overcome anxiety is a much better option over the long term. With practice, individuals learn to deal with emotional stress and anxiety. Once they experience positive outcomes, the mind is trained to follow similar techniques and exercises that prevent relapses in the future. Weekly schedules are prepared to practice CBT for anxiety skills. Individuals learn to look for warning signs, then use CBT techniques and exercises to prevent further episodes.

Benefits of CBT
Consideration must be given to a treatment plan that does not endorse the use of medication to get rid of chronic problems like anxiety. The benefits of CBT cannot be ignored when dealing with symptoms related to depression and other mental illnesses. In fact, research has shown schizophrenia can be treated with CBT.

Some major benefits of CBT are:

1. Patients suffering from chronic illnesses like schizophrenia can actually participate in treatment plans and effectively overcome psychotic symptoms with CBT techniques and exercises. They learn to identify negative thoughts using collaborative empiricism, confront them with a positive frame of mind, and get rid of hallucinations, delusions, and depression without resorting to disruptive processes. CBT for anxiety techniques and strategies are applied to initiate rational thinking by doing away with unwanted thoughts and preventing negative thought processes from developing repeatedly.

2. Experts consider CBT to be the best treatment for anxiety and depression for both moderate and severe depression. Negative behavior is slowly removed from the mind by adopting altered thinking processes and developing positive feelings. CBT has the potential to match pharmacotherapy in curing depression and in several cases brings about a lasting solution.

3. CBT affords long-term benefits for mental illnesses with or without the help of antidepressants. Patients usually try out antidepressants to get rid of anxiety problems before resorting to CBT treatments. Though short-term benefits are similar, CBT turns out to be a much more affordable and long-lasting solution for anxiety.

4. The short-term effects of CBT are also positive when therapists complete treatment in a few weeks. Patients are then given exercises and techniques to follow up at home to ensure permanent results.

5. Therapists make use of technology during counselling sessions to speed up the process of curing anxiety. Therapeutic sessions may include computer programs, counselling sessions, and self-help books as follow-up aids.

6. One of the most effective uses of CBT is treatment without historical data. Symptoms of anxiety appear when patients are taken through circumstances leading to stress. They learn to connect negative behavior and thoughts to incidents that led to anxiety in the past. Solutions are offered in the present, and patients find relief quickly by altering behavioral traits that cause anxiety.

CBT for anxiety sustains positive changes in patient behavior by teaching them how to deal with stressful situations. CBT4Panic offers training techniques especially designed for them.

Posted on Leave a comment

Cognitive Behavioral Therapy (CBT) Exercises for Anxiety – A Brief Guide

Depicting basic tenets of CBTThere are several cognitive behavioural therapy exercises designed to counter the negative effects of mental illnesses like depression and anxiety.

These exercises come into play when negative automatic thoughts are identified, examined, and the patient is challenged to get rid of them with healthy rational thinking.

Exercises may vary over time, and people suffering from anxiety may have to resort to different kinds of mental exercises as part of their overall psychological therapy to meet with total success. CBT4Panic offers panic dialogues, emergency self-talk scripts, and a four-step program to tackle anxiety.

Here are some exercises commonly used in CBT treatments:

Graded Exposure
This exercise is an extremely effective tool to help patients recognize behavioral tendencies that lead to anxiety. The graded exposure intervention exposes sufferers to behaviors they normally would not demonstrate.

By constantly coming in contact with circumstances leading to anxiety and fear, sufferers learn to adopt the approach that leads to reduction in anxiety over the long term.

Cognitive Restructure
This cognitive behavioral therapy exercise helps people examine their negative thinking patterns and come up with ways to tackle them when they arise.

For example, a cognitive restructuring exercise may involve maintaining thought records, thereby identifying abnormal automatic thought processes and countering them with alternate responses.

Successive Approximation
This is a practical tool that helps people divide difficult tasks into segments to achieve seemingly improbable goals. Steps include performing a single task aimed at achieving the goal.

Patients typically find that it is easier to perform a single step than several tasks put together. By attempting one task at a time, sufferers are able to master all these goal-achieving tasks.

Developing Skills
If skill deficits are identified, sufferers are put through skills training, a cognitive behavioral therapy exercise consisting of direct instructions for patients to follow. They model and role-play with the intention of completing tasks that help them achieve their larger goals.

Mindfulness Meditation
Sufferers learn to distance themselves from obsessions or harmful ruminations by coming to grips with situations they face in the present. Meditation in different forms can be practiced. Studies show this CBT exercise is responsible for curing different kinds of psychological problems.

Scheduling Activity
Depression is often tackled by using activity scheduling exercises wherein people experience behavioral changes they normally would not consider. For instance, a low-frequency activity can be systematically increased over the week to form a pattern that leads to positive behavior over the long term.

Breathing Exercises
One of the best exercises to tackle the psychological impact of anxiety is to regularly perform breathing exercises for relaxation. This cognitive behavioral therapy exercise helps sufferers recover from psychological problems leading to symptoms like dizziness, shortness of breath, and rapid heart rates.

The exercise helps control negative emotions arising in the body. Slowly but surely, patients gain clarity over thoughts leading to enhanced comfort levels and lessened anxiety symptoms.

Logging Stress
Keeping a record of automatic negative thoughts is a practical way of gaining more insight into the working of one’s mind. By keeping note of repetitive negative behavior, sufferers become aware of a chronic problem and are able to cope with it in time.

One of the best ways to solve problems related to anxiety is to adopt an active problem-solving role. This CBT exercise involves charting out strategies and following them. Sufferers face difficult situations to reach a point where they have better control over anxiety.

Challenging Negative Thoughts
Another useful CBT exercise is to directly challenge negative thoughts when they arise. In time, sufferers are able to come up with rational behavior that replace these distorted thought processes.

Anxiety Scales
Two of the most effective scales or exercises used by sufferers include the Blue scale and the Anxiety Scale. These scales help monitor symptoms of depression at different levels. Sufferers then keep track of progress made with the help of progress reports.

Daily Action
People suffering from depression undergo different CBT exercises. By keeping constant track of symptoms when daily activities are performed, they are able to identify patterns.

For instance, people begin to understand intense pleasure, anxiety, and depression when they occur. Again, solutions are designed to gain mastery over these negative thoughts.

In all instances, cognitive behavioral therapy exercises help people gain confidence. They begin to take active roles in solving their emotional problems.

If planned psychological exercises are not included in therapy, people go into depression or experience chronic mood fluctuations leading to repeated failures. This is why CBT4Panic follows a comprehensive program that is customized for each patient.

Posted on Leave a comment

The Stress and Exhaustion connection to Anxiety and Depression

The Stress and Exhaustion connection to Anxiety and DepressionWhy do some people have a trouble with anxiety & depression and others do not? It seems that some people seem more nonresistant for that type of problems than others but that the key trigger tends to be mental, physical, or emotional exhaustion. Things like diet or substance abuse lead to physical exhaustion also.

For some persons it may be exhaustion caused by an active and even aggressive lifestyle. Too many people never taking time to release the stress. Individuals like that often do not discover that their stress levels are too high until they get surprised by a spontaneous panic attack. For others it may be an emotional exhaustion caused by the loss of a loved one or the break up of a long term relationship.

If the anxiety and depression is caused by a traumatic life event it is challenging to note that the person rarely experiences the anxiety until the event has passed. You frequently see people handling a crisis very well but several weeks later they start to feel the anxiety. It is like they have been in shock and are only now open enough to process the experience.

The most important thing to know about panic attacks or general anxiety is that help is available and it is essential to get help sooner rather than later. It’s always recommended to visit your doctor firstly to truly find out that it is just anxiety you are dealing with and not an underlying physical disorder. Once you are sure that it is anxiety that you dealing with, treat it. Don’t wait. Burying your head in the sand hoping it will simply be gone next week is not a good way to treat it. It is totally unnecessary to spend months if not years dealing with problem that can be corrected now.

That help is available right here. The Panic Away Program modify the way you process your anxiety enabling you to end panic attacks and general anxiety and depression. It costs no more than a dinner for two but can improve your life for the better. Invest in the right kind of information that puts you back in control of your life. That is the best kind of investment you can make.

Posted on Leave a comment

Thoughts on the Necessity of Negative Emotions

Necessity of Negative EmotionsIn different stressful situations it is very important to deal with the wide array of emotions including those that are considered negative. In most cases revealing that one has negative emotions and displaying them is forbidden by our society. A man that cannot control these emotions is considered bad mannered or even a bad person. Many people today think that controlling negative emotions means suppressing them, not letting them out. But in most cases that is not quite right.

Suppressing negative feelings like anger or sadness in some situations may help. These are the situations where hiding your emotions is crucial for your success. But most of the time we don’t need to hide our emotions. When we talk to our family members, friends or other companions it is much more useful do try to demonstrate and talk about our feelings. When we do that we are getting closer to those people that we care about.

What does it mean to control your emotions and even the negative ones? It means being able to know what exactly are you feeling in the situation of “here-and-now” and to use them for your own good. For example if you’re feeling a particular negative emotion like anger you can use all that energy that anger provides you for achieving positive goals. Sometimes negative emotions are signals that something is not right, that for example you need a rest or change something in your daily life. Knowing your emotions can help you understand what exactly you want and what exactly do you need.

Many of modern psychotherapeutic schools are focused around emotions. Gestalt-therapy, existential therapy and many others are helping their clients understand their problems better through emotions. The important role of our emotions is growing due to the lack of time and communication between family members nowadays. Knowing that negative emotions are as important as positive ones can make your emotional life brighter and richer.

In fact suppressing negative emotions makes it nearly impossible to show all the variety of feelings. Positive and negative emotions depend on each other and make your life complete. We recommend you to pay attention to all of your feelings. Anger, sadness are as important as joy or other so called positive feeling. Your feelings are the things that no one can take away from you. Let yourself feel different emotions even the negative ones a live your life to the fullest.

Posted on Leave a comment

Beating Post-Holiday Depression

post holiday depressionMost of us are likely to feel obligated to make sure everyone has a good Christmas. These pressured expectations can lead to fatigue and exhaustion, guilt, and even a depression. The best way to avoid frustration after the holiday season, control over your post-holiday expectations and provide a meaningful Christmas and New Year’s experience for you and your family, without the emotional disappointment that usually occurs after it’s all over, is to follow the tips below .

Post-holiday blues can result from built-up expectations and disappointments from the previous year, coupled with stress and fatigue. People who do not view themselves as depressed may also develop stress responses, such as headaches, insomnia, overeating and excessive drinking. Anyway, a sudden change between holiday and everyday life is a difficult change, but can be managed in a few simple steps.

– Make realistic expectations for the holiday season. Always set realistic goals for yourself. Be realistic about what you can and cannot do. Do not take on more responsibilities than you can handle. Let others share the responsibilities of holiday tasks.

– Keep track of your holiday spending. Overspending can lead to depression when the bills arrive after the holidays are over. Extra bills with little budget to pay them can lead to further stress and depression.

– Do not put all your energy into just one day (no matter Thanksgiving Day or New Year’s Eve). The holiday cheer can be spread from one holiday event to the next.

– Enjoy the present and look to the future with optimism. Don’t set yourself up for disappointment and sadness by comparing today with the “good old days” of the past.

– Limit your consumption of alcohol, since excessive drinking will only boost your feelings of depression.

– Spend time with supportive and caring people. Make time to contact a long lost friend or relative and spread some holiday cheer. At the same time it’s great time to make new friends. Don’t forget to find a moment and a place for yourself!

Posted on Leave a comment

Melancholy is Blue, but What Color is Depression?

Melancholy 1894Doctors classify the classical clinical depression as an upset condition when a person is never happy, always filled with dismay, and does not see or expect from life any good, nether in the future, nor at present. Appetite and sleep may be lost, working capacity may be reduced.

Fortunately, most of all we are pressed by a seasonal depression. So what should we do? Spring, bright sun and green grass are a long way off. And spending so many months, not living, not enjoying life – is offensive.

Therefore, we need to give ourselves a shake. Not only in a figurative sense, but literally, as a dog shakes the water off. Scientists claim that any physical shaking is useful for the body, it makes the negative energy kind of through off and tunes you to a working mood, action, and creation. Aerobic, morning exercises, walking, running, swimming, and a usual Sunday walk are excellent antidepressants. Even half an hour walk before work stimulates production of new brain cells.

A good sleep is an important condition, too. If you can not fall asleep, take a bath with a valerian root broth before going to bed. Pour 2-4 tablespoons of a minced root with a liter of water, boil slowly for 10-15 minutes, infuse for 1 hour, strain and pour into the tub. Bath temperature should not exceed 37-38 degrees. Take it for 15-20 minutes. At night you can also drink chamomile tea with honey or a glass of warm milk with honey.

In the morning it is good to take a cup of tea with cranberry or blackberry instead of regular tea.

Any citrus, as well as their flavour and colour, cheer you up.

Experts recommend yoga or Chinese gymnastics. Excellent choice is dancing or aerobics. You can dance at home under fiery music.

Any hobby picks up the mood, for example, making funny pets or beautiful things of scraps. Bright patches generally have a salutary impact on women.

You can start drawing. In summer we don’t really have time; we rather want to go here and there. But winter nights are just created for creativity.

Aromatherapy will have a therapeutic effect, too. Oils of rose, mint, jasmine, or clary have a positive effect on the nervous system, banish sad thoughts, tone and soothe simultaneously.

One of the best means of fighting with depression is to replace destructive thoughts to creative ones. If you’re thinking: “all is bad, I have no luck in anything”, then just take change this idea to the light one – everything in my life is fine, I am perfection itself, life loves me and cares for me. Never mind that in fact it is wrong and you do not really believe it. Just constantly replace all the negative thoughts by this idea. If you do so at least for a month, then you will be amazed at the changes occurring to you.

Smile to life, and it surely will smile in return to you. Life adores smiling people, they are lucky both in deeds, and in love. Look around and you’ll make sure of it.

Posted on Leave a comment

So, what are Phobias?

phobiasA phobia means a fear in Greek but it isn’t just any kind of fear. The phobia is an unrelenting and disabling fear of certain situations, activities, things, animals, or people that forces sufferers to want to avoid them.

A phobia is an irrational fear of something that isn’t dangerous in reality. However, we can develop phobias of virtually anything. Most phobias originate in childhood, but they can also develop in adults.

Phobias are generally invoked by events recorded as dangerous in the amygdale, an area of the brain located behind the pituitary gland in the system. Thus whenever a specific situation happened again the amygdale may release hormones into the body to put the human body into an “alert” state, in which they are ready to move, run, and fight.

People with phobias can realize that their fear is unreasonable, but can’t control their feelings. Just thinking about the object or situation they fear may make them anxious. The symptoms of anxiety and fear can range from feeling of alarm to a panic attack. Panic attacks may cause shake, rapid heart beat, sweat, and breathe quickly. People might have chest pains, feel dizzy, or feel like they suffocate.

There are various phobias but the most common ones include social phobia (fear of public speaking, meeting new people or other social situations), agoraphobia (fear of leaving home), and specific phobias (fear of other items or situations).

Specific phobias are fears of specific things such as spiders, snakes, dogs, water, heights, flying, catching a specific illness, etc. Many people have these fears but to a lesser degree than those who suffer from specific phobias. People with the phobias try to avoid acknowledge of their fears.

No one really knows exactly why certain people are exposed to phobias. Sometimes a traumatic event in a person’s life like the death of a parent, dealing with a divorce can trigger a phobia to start. Almost everyone has any irrational fear or two. Although for most people these fears are insignificant, for some they can cause overwhelming anxiety and impede day-to-day life. If left untreated, a phobia may deteriorate the person’s life and by attempts to avoid or conceal it, leads to problems with health, friends and family, failures in business.

Posted on Leave a comment

Microdosing Psychedelics for Depression

Microdosing Psychedelics for Depression