Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that focuses on the relationship between thoughts, emotions, and behaviors. It is based on the idea that our thoughts and beliefs influence how we feel and act. CBT aims to help individuals identify and challenge negative or distorted thinking patterns that contribute to emotional distress and maladaptive behaviors. By addressing and modifying these patterns, CBT helps individuals develop more adaptive thoughts and behaviors, leading to improved emotional well-being and functioning. CBT is typically a short-term and goal-oriented therapy that provides practical strategies and techniques to manage various mental health concerns, including anxiety, alcohol use disorder, depression, ADHD, phobias, panic attacks and many others.
Prepare for each day.
Before your day begins, clear your mind and imagine how you would like to feel. Find a morning ritual that includes a few minutes of self-care if possible. Take a few minutes to stretch and breathe before the day begins. Read or repeat something that inspires you to get through the day such as a daily affirmation.
Acknowledge your feelings
Be conscious of when you feel anxious, angry, or depressed, and acknowledge the feelings. The faster you acknowledge your anxiety, the better you will get at this process of healing.
Rate your anxiety
Rate the level of anxiety on a scale from 1 to 10 with 10 being the most anxious. Be aware of your feels, thoughts and physical sensations. Right after you rate your anxious thoughts, practice breathing in the next step.
Before your day begins, clear your mind and imagine how you would like to feel. Find a morning ritual that includes a few minutes of self-care if possible. Take a few minutes to stretch and breathe before the day begins. Read or repeat something that inspires you to get through the day such as a daily affirmation.
Acknowledge your feelings
Be conscious of when you feel anxious, angry, or depressed, and acknowledge the feelings. The faster you acknowledge your anxiety, the better you will get at this process of healing.
Rate your anxiety
Rate the level of anxiety on a scale from 1 to 10 with 10 being the most anxious. Be aware of your feels, thoughts and physical sensations. Right after you rate your anxious thoughts, practice breathing in the next step.
Breathing
Take a huge breath and exhale. You’ll notice that your thoughts clear quickly because the increase in oxygen sends a message to your brain to calm down and relax. The increase in oxygen signals the limbic system to relax and then sends this message to your body. When you are experiencing symptoms of stress, such as increased heart rate and blood pressure, sweating, tense muscles, breathing decreases these symptoms.
Breathing activates the Vagus Nerve which calms the parasympathetic nervous system.
Box Breathing exercise
Take a huge breath and release the air
Breathe in through the nose for 7 seconds
Hold your breath for 7 seconds
Breathe out through the mouth for 7 seconds
Wait 7 seconds and repeat.
The entire exercise takes 49 seconds
Rate your anxiety again after you complete the box breathing exercise and assess if the number is lower.
Nutrition and blood sugar
Eating small meals throughout the day to keep your blood sugar balanced.
Take a huge breath and exhale. You’ll notice that your thoughts clear quickly because the increase in oxygen sends a message to your brain to calm down and relax. The increase in oxygen signals the limbic system to relax and then sends this message to your body. When you are experiencing symptoms of stress, such as increased heart rate and blood pressure, sweating, tense muscles, breathing decreases these symptoms.
Breathing activates the Vagus Nerve which calms the parasympathetic nervous system.
Box Breathing exercise
Take a huge breath and release the air
Breathe in through the nose for 7 seconds
Hold your breath for 7 seconds
Breathe out through the mouth for 7 seconds
Wait 7 seconds and repeat.
The entire exercise takes 49 seconds
Rate your anxiety again after you complete the box breathing exercise and assess if the number is lower.
Nutrition and blood sugar
Eating small meals throughout the day to keep your blood sugar balanced.
Anxiety Reduction video created by Neuroscientists.
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