Uncertainty is a part of life. Many of us feel distress when faced with uncertainty. This makes sense, given that sometimes things do turn out badly, or not as we would like. Nevertheless, the “not knowing” can still be the worst part of a situation. So much so that avoiding uncertainty becomes an entrenched habit for some of us. Why is this universal aspect of the human experience so often a source of distress?
[Read more…]How CBT Uses Goal Setting
“I need to get in shape!” “I don’t want to feel like slave to work anymore.” “I want to be a happier and more balanced person.”
Statements like these are likely familiar to many of us. Most of us are good at identifying changes we would like to see in our lives. However, effecting these changes is often more difficult than identifying what they are — easier said than done, as they say! Sometimes we feel overwhelmed by the size of the goal before us, and we simply do not know where to start. Other times we try to achieve a goal, but it just doesn’t work out. In these situations, it’s easy to feel discouraged and give up.
[Read more…]Why You Can’t Sleep, and 15 Fixes Not to be Missed
From time to time, most people find themselves muttering (or screaming) at 4:00 a.m., “why can’t I sleep?!” For some, difficulty falling asleep or staying asleep can even become the norm. This is called insomnia — upsetting, disruptive, and a way of life for some. Insomnia can include trouble falling asleep, trouble staying asleep, or not getting restful sleep at least three nights per week. (Trouble falling asleep is defined here as taking more than 30 minutes to fall asleep. Trouble staying asleep is defined as being awake for more than 30 minutes during the night.)
[Read more…]Mindfulness of Emotions: How Can It Help You?
More and more people are seeing benefits from learning and practicing mindfulness. It helps them decrease stress and stress-related illnesses, and to improve their mental health by learning how to let go of painful thoughts or feelings. In my work, patients often ask how to be mindful around their emotions. This question usually arises after realizing that one has great difficulty controlling intense emotions (i.e. going from “0 to 100”) that may be triggered in uncomfortable or distressing situations.
[Read more…]How to Overcome the Vicious Cycle of Depression and Avoidance
Depression makes everything harder, including the stuff we used to enjoy. This can lead us to avoid those things. Unfortunately, when depression and avoidance join forces, it can be really bad news.
Behavioral activation is a treatment for depression that helps people focus on re-engagement with their lives. Specifically, it gets people doing precisely the things that are likely to improve their mood (Jacobson, Martell, & Dimidjian, 2001). Generally, when a depressed person is in behavioral activation treatment, they change the activities in their life to lessen depression. The therapist helps them to structure their lives differently.
Rather than assuming that there is a deficiency in the depressed individual, behavioral activation takes a more practical approach. It examines what is occurring in the person’s life to worsen or maintain the depression. This often involves looking at the things they do, the situations they find themselves in, and the things they avoid.