Have you ever wondered what cognitive behavioral therapy (CBT) is and should you seek it?  The answer is maybe...You see CBT is based on the concept that we all sometimes struggle with a false narrative in our head which we are not aware of that affects our behavior.  This false narrative may have started with one's family of origin, school or relationship experiences or just from ourselves.  These false ideas may cause fear, affect motivation and cause us to say nasty things to ourselves (i.e. I'm so stupid, unattractive, I'll never be good enough, I can't do it, etc.).  A good CBT therapist will help you to challenge these thoughts with various forms of cognitive reframing tools, which will help you to find freedom from negative self-talk and fears.  Do not expect a CBT therapist to just listen and agree with you (this is a different type of counseling) as they are there to challenge your thoughts and help you to change your behavior.   Afterall we all can benefit from this type of help occasionally because we all have blind spots to our thinking and false narratives.  So to answer the initial question - Yes, we can all benefit from CBT.  Happy reframing!  

What are A.N.T.S.? Aren’t they just pesky insects that we hate in south Texas?  That build huge mounds after a big rain storm? Well, yes, those are ants but I’m speaking of a different type of A.N.T.S., Automatic Negative Thoughts and many people suffer from them.  Automatic thoughts whether negative or positive often have their origins in a person’s childhood or other significant relationships.  They become a tape, for lack of a better term, running in one’s head, hence the “automatic” and are  often negative; the negative messages one heard and believed were true.  The person may believe they are unintelligent, unworthy, unattractive, or shameful to name a few.  They may even believe they are destined for a fruitless life. 
To correct these A.N.T.S one must make a deliberate effort to capture these thoughts and correct them.  I encourage people to do this by concentrating on the logical ideas that contradict the A.N.T.S.  For example, “I’m unintelligent.  No, the truth is I have a master’s degree and have been successful in completing my higher education so this cannot be a true statement. It must be an A.N.T.S.”  So the trick to improving these thoughts is to follow this process:

1. Figure out the emotional or situational trigger,
2. Discern the lie and/or negative emotion, and
3. Replace the lie with a new truth.

I know this process may seem too simple to work but in truth when you first start trying to change your thoughts it can be very difficult.  Steps 2 and 3 can be much harder than you think.  And although at first it may feel more fake, neuroscience has proven that our minds go towards the things we concentrate on so as you start to capture your thoughts on more positive things about yourself and others it will eventually take hold and become a more natural place for your mind to go.  This is a process that can improve how you look at yourself, your friends and family, your job, your situation, etc. assisting you in seeing the more positives in life and living in a space of more gratefulness.
Until next time,
Elizabeth   

This article does not constitute medical advice.  Please see our disclaimer. 

Copyright@2018 Elizabeth K. Oldham, MA, LPC-S, PLLC

Sometimes you feel sad, lonely, and don't want to do anything and if it occurs long enough a thought might occur to you - what's wrong with me? Am I depressed? And if so, what does this mean? Am I mentally ill? Will I be depressed forever? These are common questions but here are somethings to consider. How long have I felt this way? Depression can be situational and therefore very temporary. Things like the death of someone close to you or the break up with "the one" can lead to a natural sadness whose symptoms can mirror what doctors and counselors call Major Depressive Disorder. Many symptoms like lack of appetite, increase in appetite, sleeping more or less, and not enjoying the things that you normally would can all occur, but if they are situational  they normally resolve within two weeks. Then there are those depressive symptoms that are of greater concern - suicidal thoughts or plans, self-harm, a depressed mood nearly every day, feeling hopeless or worthless, daily fatigue with no explanation, or the inability to think clearly or concentrate - to name a few. An additional concern is if you have a family history of major depression or bi-polar disorder and have had no triggering event to explain these feelings of sadness.  If this is the case your first stop should be to your personal physician to be evaluated and referred, as appropriate, to a psychiatrist or other mental health professional. If you have suicidal thoughts and a plan your nearest emergency room or calling 911 may be appropriate. If your symptoms appear more temporary here are some suggestions to get you back to normal:

​     1.)  Eat well! You are what you eat so if you eat bad you will feel bad. Limiting sugar in particular can be very helpful as your mood tends to go the way of your blood sugar which is greatly affected by all the sugars and fast digesting carbohydrates in our diets. 
​     2.)  Exercise! Three 30 minute, make you sweat, exercise sessions a week appear to have the same affect as a low dosage anti-depression medication.  Even better if done outside where you can enjoy nature and the sun, where your body can produce more vitamin D, a key vitamin for mood and health. 
​     3.) Watch and correct your thoughts. Depressive thoughts lead to depressive mood. General negativity, negative self-talk, hopeless or helpless thoughts, and black or white thinking can add to one's depressive mood and can become cyclical in nature and destructive. Concentrate on the positives in your life and consider writing them down in a journal on a regular basis (shoot for at least 5 a day and they do not have to be big things.  Something as simple as having great weather could be a positive for your list.)
​     4.)  Spend time with loved ones doing things you enjoy! And laugh while you do as laughing and smiling release positive hormones which tend to improve mood. Sometimes it is appropriate to fake it until you make it!
​     5.)  Take yoga! Learning relaxation techniques can help clarify thinking and concentration, increase feelings of peacefulness, and increase joy.  Yoga has also been shown to lower blood pressure, leading to decreased cortisol (the stress hormone) production.

​And most importantly PERSIST! Life and situations can change at the snap of a finger and what looks negative today can turn out to be a lifesaver tomorrow. 

Good luck and happy thoughts! 
 
Elizabeth

​This article does not constitute medical advice.  Please see our disclaimer.

​Copyright@2014 Elizabeth K. Oldham, MA, LPC-S, PLLC