PRANAAH

Overview

Cognitive behavioral therapy (CBT) is a common type of talk therapy (psychotherapy). You work with a mental health counselor (psychotherapist or therapist) in a structured way, attending a limited number of sessions. CBT helps you become aware of inaccurate or negative thinking so you can view challenging situations more clearly and respond to them in a more effective way.

CBT can be a very helpful tool ― either alone or in combination with other therapies ― in treating mental health disorders, such as depression, post-traumatic stress disorder (PTSD) or an eating disorder. But not everyone who benefits from CBT has a mental health condition. CBT can be an effective tool to help anyone learn how to better manage stressful life situations.

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Why it's done

Cognitive behavioral therapy is used to treat a wide range of issues. It's often the preferred type of psychotherapy because it can quickly help you identify and cope with specific challenges. It generally requires fewer sessions than other types of therapy and is done in a structured way.

CBT is a useful tool to address emotional challenges. For example, it may help you:

• Manage symptoms of mental illness

• Prevent a relapse of mental illness symptoms

• Treat a mental illness when medications aren't a good option

• Learn techniques for coping with stressful life situations

• Identify ways to manage emotions

• Resolve relationship conflicts and learn better ways to communicate

• Cope with grief or loss

• Overcome emotional trauma related to abuse or violence

• Cope with a medical illness

• Manage chronic physical symptoms

Mental health disorders that may improve with CBT include:

• Depression

• Anxiety disorders

• Phobias

• PTSD

• Sleep disorders

• Eating disorders

• Obsessive-compulsive disorder (OCD)

• Substance use disorders

• Bipolar disorders

• Schizophrenia

• Sexual disorders

In some cases, CBT is most effective when it's combined with other treatments, such as antidepressants or other medications.

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Lifestyle and home remedies

Here are some steps you can take to care for your emotional well-being.

Tips to improve resilience

Resilience is the ability to adapt well to stress, adversity, trauma or tragedy — basically, the ability to bounce back after experiencing a difficult event. Building resilience may vary from person to person, but consider these strategies:

• Stay connected with healthy social supports, such as positive friends and loved ones.

• Do something that gives you a sense of accomplishment, enjoyment and purpose every day.

• Live a healthy lifestyle that includes good sleep, a healthy diet and regular physical activity.

• Learn from past experiences about how you can improve your coping skills.

• Remain hopeful about the future and strive for a positive attitude.

• Recognize and develop your personal strengths.

• Face your fears and accept challenges.

• Make a plan to address problems when they occur, rather than avoid them.

Find support

It may help you to talk things over with caring family and friends, receive support from a faith community, or find a support group geared toward your situation.

Talk to your child about stressful events

If your child is having difficulty adjusting, try gently encouraging your child to talk about what he or she is going through. Many parents assume that talking about a difficult change, such as divorce, will make a child feel worse. But your child needs the opportunity to express feelings of grief and to hear your reassurance that you'll remain a constant source of love and support.

Preparing for your appointment

Whether you start by seeing your primary care doctor or a mental health professional for evaluation and treatment, here's some guidance to help you prepare for your appointment, and what to expect from your doctor.

If possible, you may want to take notes during the visit or bring along a family member or friend to help you remember information.

What you can do

To prepare for your appointment, make a list of:

• Any symptoms you've been experiencing, and for how long.

• Key personal information, including any major stresses or recent life changes, both positive and negative.

• Medical information, including other physical or mental health conditions with which you've been diagnosed. Include any medications, vitamins, herbs or other supplements you're taking, and the dosages.

• Questions to ask your doctor to make the most of your time together.

Some questions to ask your doctor may include:

• What do you think is causing my symptoms?

• Are there any other possible causes?

• Is my condition likely temporary or long term?

• Do you recommend treatment? If yes, with what approach?

• How soon do you expect my symptoms to improve?

• Should I see a mental health specialist?

• Do you recommend any temporary changes at home, work or school to help me recover?

• Are there any brochures or other printed material that I can have?

• What websites do you recommend?

Don't hesitate to ask other questions during your appointment.

What to expect from your doctor

Your doctor will likely ask you a number of questions. Be ready to answer them to reserve time to go over any points you want to focus on. Your doctor may ask:

• What are your symptoms?

• When did you or your loved ones first notice your symptoms?

• What major changes have recently occurred in your life, both positive and negative?

• How have you tried to cope with these changes?

• How often do you feel sad or depressed?

• Do you have thoughts of suicide?

• How often do you feel anxious or worried?

• Are you having trouble sleeping?

• Do you have difficulty finishing tasks at home, work or school that previously felt manageable to you?

• Are you avoiding social or family events?

• Have you been having any problems at school or work?

• Have you made any impulsive decisions or engaged in reckless behavior that doesn't seem like you?

• Do you drink alcohol or use recreational drugs? How often?

• Have you been treated for other mental health disorders in the past? If yes, what type of therapy was most helpful?

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