More About the Modalities I Use
In my sessions with clients I use a client centered approach because just as I think everyone is different so are their needs in therapy. Although I’m not wedded to any one approach I tend to believe, and scientific studies confirm, our thoughts are the basis for our suffering as well as our happiness. Thoughts come first and then emotions and behavior follow. Recognizing the thoughts underlying the emotions and the behavior is the first step toward emotional well being. CBT and DBT tools are exceptionally helpful. Some of the tools you may be using already and we can build on them while others may feel new and awkward at first but learnable. I teach very basic skills in mindfulness such as using the breath to help lessen anxiety. Mindfulness is all about noticing the moment and choosing to be in the moment.
What is CBT?
Cognitive Behavioral Therapy (CBT) is an evidenced based therapy that helps people understand the connection between their thoughts, feelings, and behaviors. The main idea behind CBT is that our thoughts can influence our emotions and actions. CBT works by teaching you to identify and challenge these negative thought patterns and replace them with more realistic ones. For example after making a mistake, you have the thought “I’m such a failure. I can’t do anything right”. CBT would help you challenge the accuracy of such a thought and replace with something more balanced such as “Everyone makes mistakes: I can learn from this and do better next time” or “I often succeed at what I’m doing”. This shift in thinking is likely to lead to more positive emotions and productive behaviors, like trying again, taking responsibility for the mistake, asking feedback, and engaging more confidently with tasks in the future.
What is DBT?
Dialectical Behavior Therapy, or DBT, is a type of therapy that teaches you skills to handle tough emotions, improve relationships, and manage stress better. It's like learning how to balance accepting who you are while also working to change things you want to improve. For example, if you are someone who struggles with severe anxiety or emotions that cloud or overwhelm you, DBT has a clear set of learnable skills. These are mindfulness, distress tolerance, emotion regulation and interpersonal skills.
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Mindfulness helps observe and describe thoughts and feelings without judgment, reducing the immediacy and intensity of anxious thoughts
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Distress Tolerance skills are strategies to tolerate and survive crisis situations without making them worse.
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Emotion Regulation helps you understand and label emotions, identify obstacles to changing emotions, and increase positive emotional events.
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Interpersonal Effectiveness helps in learning to express needs and set boundaries, which improves relationships and reduces anxiety in social situations.
By learning to regulate emotions, tolerate distress, and remain mindful and present, anxiety or stress becomes more manageable.
