Best Cognitive Behavioral Therapy Near Me

Best Cognitive Behavioral Therapy Near Me

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  COGNITIVE BEHAVIORAL THERAPY
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  INTRODUCTION
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  DEFINITION
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  HISTORY
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  INDICATIONS
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  PROCESS OF CBT
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  TECHNIQUES OF COGNITIVEBEHAVIORAL THERAPY
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  1. COGNITIVE RESTRUCTURING OR REFRAMING Developed in the 1950s by a renowned psychologist called Albert Ellis  The main objective is to replace negative thought or habits with more positive (and therefore less stress- inducing) ones.  Instead of thinking about the one time they failed, cognitive restructuring urges them to think about the other times they did well in tests
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  COGNITIVE RESTRUCTURING EXERCISES Mindful meditations - focusing on a particular thing, say breathing for a set number of minutes helps to clear the negative thoughts from your mind.  Increased awareness of thoughts - taking notes of the negative emotions in your brain improve your awareness of your own mind.  Self – compassion - Be kind to yourself  De – catastrophizing - asking yourself “what if?”  Thought recording - identify any cognitive distortions that may have gone unquestioned or unnoticed
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  2. GUIDED DISCOVERY Guided discovery is based on asking a series of questions that allows information to be brought into client’s awareness rather than requiring a correct answer”.  Padesky (1993) suggests that Socratic questioning consists of 4 stages 1) asking informational questions 2) listening attentively and reflecting back 3) summarizing newly acquired information 4) asking analytic or synthesizing questions to apply the new information to the client’s original problem or thought Socratic questioning - Is this thought realistic? Am I basing my thoughts on facts or feelings? Is the thought correct? Am I viewing the situation as black and white, when it’s really more complicated? Could I be misinterpreting the evidence? Am I having this thought out of habit, or do facts support it?
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  3. EXPOSURE THERAPY Developed to help confront fears  TYPES  In vivo exposure – directly facing a feared object  Imaginal exposure – imagining the feared object  Virtual reality exposure – virtual reality technology  Interoceptive exposure - deliberately bringing on physical sensations that are harmless, yet feared.
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  TECHNIQUES GRADED EXPOSURE SYSTEMATIC DESENSITIZATION EXPOSURE RESPONSEPREVENTION
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  4. JOUNRALING ANDTHOUGHT RECORDS  Thought records are an important part of cognitive behavioral treatment for many problems.  They make our negative automatic thoughts visible to us  They help us to identify any problems with our thinking  They can help us to make changes to our thinking • Make a note of the date & time • Record where you were • Note who you were with • Summarize what was happening just before you noticed a change in how you were feeling • Emotion What was going through my mind in that moment? What was I saying to myself? Did I have an image/picture/memory in my mind? (If you did: what did it mean? What does it say about you?) What implications did that situation have for me or my future?
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  5. ACTIVITY SCHEDULINGAND BEHAVIOR ACTIVATION  mean every behavior you find yourself doing, from eating, walking and watching T.V. to staring out of the window and playing squash.  After a week of completing the diary, take a look at it.  What do you notice? Are there any patterns of inactivity which emerge. Are there any situations or people which you avoid more than you realized. Did you do anything that you enjoyed?  Check the schedule in the weekend for patterns of inactivity, avoidance or lack of routine Schedule: • Health related activities • Fun • Rest and relaxation • socialization
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  6. BEHAVIORAL EXPERIMENTS Behavioral experiments are planned experiential and information gathering exercise, the purpose of which is to test the accuracy of an individual’s beliefs (about themselves, others, and the world) or to test new, more adaptive beliefs.  Step 1: Identify the target cognition  Step 2: Design an experiment  Step 3: Outcome & learning  Step 4: What next? Testing hypothesis A: testing an existing (unhelpful) belief. Testing hypothesis B: testing a new belief. Discovery experiments: where the individual does not have a clear hypothesis about what might happen. Testing hypothesis A vs. hypothesis B: testing whether the original (threatening) belief or a newly constructed (less threatening) belief better accounts for the evidence Surveys: used where an individual has a belief about what other people think. Direct observation: where an individual has a hypothesis about what might happen, but does not feel capable of testing it directly for themselves..
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  7. RELAXATION ANDSTRESS REDUCTION TECHNIQUES
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  8. ROLE PLAYING Role play improves problem solving skills  Gaining familiarity and confidence in certain situations  Practicing social skills  Assertiveness training  Improving communication skills
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  9. SUCCESSIVE APPROXIMATION Breaking up large tasks into a smaller chucks to make it easier to complete.  Smoking cessation  Fears/phobias
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  ADVANTAGES  Can beas effective as medication in treating some mental health disorders and may be helpful in cases where medication alone has not worked.  Can be completed in a relatively short period of time compared to other talking therapies.  Focuses on re-training your thoughts and altering your behaviours, in order to make changes to how you feel.  The highly structured nature of CBT means it can be provided in different formats, including in groups, self-help books and computer programmes.  Skills you learn in CBT are useful, practical and helpful strategies that can be incorporated into everyday life to help you cope better with future stresses and difficulties, even after the treatment has finished.
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  DISADVANTAGES  To benefitfrom CBT, you need to commit yourself to the process. A therapist can help and advise you, but cannot make your problems go away without your co-operation.  Attending regular CBT sessions and carrying out any extra work between sessions can take up a lot of your time.  Due to the structured nature of CBT, it may not be suitable for people with more complex mental health needs or learning difficulties.  Some critics argue that because CBT only addresses current problems and focuses on specific issues, it does not address the possible underlying causes of mental health conditions, such as an unhappy childhood.  CBT focuses on the individual’s capacity to change themselves (their thoughts, feelings and behaviours), and does not address wider problems in systems or families that often have a significant impact on an individual’s health and wellbeing.
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  CONCLUSION Cognitive behavioral therapyis a clinically significant effective for anxiety and depression. And underline the need for integrating mental health care. CBT helps people to identify cognitive patterns or thoughts and emotions that are linked with behaviors. There are many techniques such as modelling, homework and computer assisted therapy etc.
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  Contact Us: Chicago PsychTherapy Group​ Phone: 312-781-2850 1603 Orrington, Ste 602 Evanston, Illinois, 60201 Or Gulf Coast Psych Therapy Group​ Phone: 239-666-8002 1111 Lincoln Rd, Ste 702 Miami Beach, FL 33139 https://www.chicagopsychtherapy.com