womens issues

So, what is it you practice anyways?

This first in a multi-part series exploring the types of therapy I practice.

I've been a big believer in Cognitive Behavioral Therapy (CBT) since studying it in graduate school. The simple premise behind CBT is that your thoughts influence your feelings, which influence your behavior. Understanding this pattern allow you to change it, right at the core.

Say you're in a meeting with your boss and she's not saying much. 'Is she annoyed with me?' you think. 'Maybe what I'm saying is totally off base.' These thoughts might make you anxious and start second guessing everything you're saying. These emotion-filled thoughts are called automatic thoughts, and they pop up based on beliefs about ourselves and the way the world works. Instead of automatically thinking your boss was annoyed, wondering if your boss was tired or preoccupied may change how you behave.

Automatic thoughts rely on perceptions about yourself and others called core beliefs. Core beliefs are developed from childhood experiences, cultural influences, your environment and more. Common core beliefs often follow themes of abandonment, un-lovability, defectiveness, helplessness, and entitlement.   

I have to be in control to be ok.

I'm unsuccessful.

If I don't succeed, I am worthless.

It's not ok to ask for help.

I'm stupid.

I'm bound to be rejected.

Challenging these automatic thoughts is the key to accessing and changing these core beliefs. Asking yourself questions like "Am I jumping to conclusions?" or "Am I condemning myself as a total person based on a single event?" or "Am I using all-or-nothing thinking?" can help challenge these thoughts. 

Noticing these automatic thoughts and changing them to a more realistic view can relieve distress. Changing the thought pattern from 'My boss is thinks I've done a terrible job; I'm worthless' to 'She's had a busy day and isn't saying much; Can I ask for feedback?' will change your behavior.

CBT is effective in treating:

  • alcohol use and abuse
  • substance abuse
  • depression
  • anxiety
  • chronic pain
  • chronic fatigue
  • eating problems
  • health problems
  • relationship problems
  • sleep problems

It's a short-term, problem-focused therapy that aims to systematically change the way you think about yourself and the world. 

Women suffer from anxiety more than men, research suggests

A paper published in the Journal of Brain and Behavior finds that women and young adults are more likely to suffer from anxiety than other populations.

The review found women are almost twice as likely as men to suffer from anxiety, and the highest proportion of people with anxiety was in North America.

"Our study helps to clarify and shed light on the following important issue: Anxiety is common not only in people with serious chronic diseases, such as cancer, diabetes and heart disease, but it frequently develops in healthy, young people," says lead researcher Olivia Remes. "Once it develops, it can lead to a host of negative outcomes. Anxiety can develop in anyone regardless of age, gender, ethnicity or race, and it affects populations around the world."