CBT

#CBT

Below is a simple description of the ABC model for applying CBT concepts in everyday life. This can be practiced with or without participating in formal therapy. This ABC model can best be explained as, “I think, so I feel, and I do.” Here’s what ABC stands for:

A stands for " activating event." The actual event and one’s immediate interpretations of the event.

B stands for " beliefs about the event." This evaluation can be rational or irrational.

C stands for " consequences." How you feel and what you do or other thoughts

You can refer to this:

For Play store:

play.google.com/store/apps/details

For App store:

apps.apple.com/in/app/dbt-coach/id1452264969

#CBT

Cognitive behavioral therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.

It is important to emphasize that advances in CBT have been made on the basis of both research and clinical practice. Indeed, CBT is an approach for which there is ample scientific evidence that the methods that have been developed actually produce change. In this manner, CBT differs from many other forms of psychological treatment.

You can refer to this:

For Play store:

play.google.com/store/apps/details

For App store:

apps.apple.com/in/app/dbt-coach/id1452264969

I have spent the last few years,alone, https://emotionally.I had a complete breakdown from the same thing, years https://ago.I had never been in the position before to learn to cope.Now,it is all, I do. I have been in CBT for four years. Every week, I show up. It is extremely hard and the effects afterwards, I am drained, emotionally.Then, the work begins to deal with what was discussed, alone,again.I want a real back and forth relationship,with someone who knows, https://themselves.Where you feel and expose the others best,not worst https://sides.I have never been this, splintered, fractured, lost before in my life,while juggling https://all.I started freezing again,pacing and https://swearing.The house has me running around, putting bandaids on https://everything.I can't focus to https://finish.All I can do is keep throwing the unbelievable amount of twenty years https://away.Why was everything stuffed away, I do not know how anyone lives with this many issues at times.Daily, hourly, every few minutes, Acknowledge how I feel and look at my own behaviors https://first.Recognize this shall pass also and breathe,always.Say STOP, out loud when threatened by her and tell yourself you are https://ok.Slow down before she takes control and let them all know, we are okay,safe and change is https://healthy.He cannot control your https://life.You make it happen, checks and balances Amy, remember write it down.

#Insomnia #CBT #PTSD

Post-Traumatic Stress Disorder(PTSD) is characterized by a chronically heightened state of arousal after a traumatic event. PTSD often gets worse over time or develops insidiously, so that people may not realize they have it until many months after the traumatic event. The disease is more common in women, though it can happen to anybody. An estimated seven people out of 100 will experience PTSD during their lifetime.

PTSD and sleep have a complex relationship. Though sleep problems accompany many mental health conditions, sleep problems in PTSD are actually considered part of the disorder. Among the symptoms used to diagnose PTSD, two are directly related to sleep: hyperarousal and intrusion, which can manifest as insomnia and nightmares. Researchers are still trying to understand whether sleep problems precede PTSD or whether PTSD causes sleep problems.

Individuals with PTSD frequently have trouble falling asleep and awaken easily, often waking up many times throughout the night. Many people with PTSD also have nightmares. These issues result in disrupted, non-refreshing sleep.

Those with chronic pain, substance abuse, traumatic brain injury, depression or other medical problems face an additional barrier to getting quality sleep. Certain sleep medications also interfere with REM sleep, which is the sleep stage during which we dream and an important sleep stage for dealing with traumatic memories.

You can refer to this:

resiliens.com/resilify/program/cognitive-behavioral-therapy-...

Kind of an inflammatory headline in my opinion 😅

As it could be read as: 'stop taking #antidepressants immediately as they don't help chronic pain AT ALL'.

When rather the review is suggesting:

A) Antidepressants have been prescribed for chronic pain for years and STILL there seems to be no clear or concrete understanding into how they help the pain of chronic pain sufferers.

B) Confusion into whether antidepressants do help the pain aspect of chronic pain.

C) As many suffers have [very unstandably] mental health issues they could be helping that. Making pain management easier 🤔

C) Which antidepressants is concretely better for chronic pain.

Article found here:
'Shocking' lack of evidence on antidepressants for chronic pain

Another wonderful day for chronic pain sufferers🙃

I joke.

It is better to have this awareness and recognition that ultimately MORE RESEARCH, DONE MUCH LONGER is urgently needed.

However, I do feel like articles like this arm those who are very anti-antidepressants. The NHS is definitely trying to move away from prescribing medication in general for chronic pain sufferers.

(In my opinion) though I believe this is more a money saving move than a research influenced change of course. As soon as I see CBT as an alternative I feel vindicated 😆

For those who aren't aware the NHS (largely to save money) prescribes CBT for literally EVERYTHING nowadays 🥲😔

#ChronicPain #Fibromyalgia #ChronicFatigue #Depression #Anxiety #MentalHealth #IrritableBowelSyndromeIBS #CBT #Agoraphobia #AgoraphobiaWithoutHistoryOfPanicDisorder #FunctionalNeurologicalDisorder #BackPain #Jointpain #AuditoryProcessingDisorder #BladderIncontinence #InterstitialCystitis #Insomnia #Asthma #Prediabetic #HearingLoss #hippain #dissociation #NHS #Nice

#Insomnia #CBT #SleepDisorders

Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.

Stay active. Regular activity helps promote a good night's sleep. Schedule exercise at least a few hours before bedtime and avoid stimulating activities before bedtime.

Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of OTC products to see if they contain caffeine or other stimulants, such as pseudoephedrine.

Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m.

Avoid or limit caffeine and alcohol and don't use nicotine. All of these can make it harder to sleep, and effects can last for several hours.

Don't put up with pain. If a painful condition bothers you, talk to your doctor about options for pain relievers that are effective enough to control pain while you're sleeping.

Avoid large meals and beverages before bed. A light snack is fine and may help avoid heartburn. Drink less liquid before bedtime so that you won't have to urinate as often.

At bedtime:

Make your bedroom comfortable for sleep. Only use your bedroom for sex or sleep. Keep it dark and quiet, at a comfortable temperature. Hide all clocks in your bedroom, including your wristwatch and cellphone, so you don't worry about what time it is.

Find ways to relax. Try to put your worries and planning aside when you get into bed. A warm bath or a massage before bedtime can help prepare you for sleep. Create a relaxing bedtime ritual, such as taking a hot bath, reading, soft music, breathing exercises, yoga or prayer.

Avoid trying too hard to sleep. The harder you try, the more awake you'll become. Read in another room until you become very drowsy, then go to bed to sleep. Don't go to bed too early, before you're sleepy.

Get out of bed when you're not sleeping. Sleep as much as you need to feel rested, and then get out of bed. Don't stay in bed if you're not sleeping.

You can refer to this:

resiliens.com/resilify/program/cognitive-behavioral-therapy-...

#Insomnia #CBT

Situation

Nighttime silence in the pre-sleep period can facilitate CAAP of internal (body sensation or thoughts) and external (environmental sounds, light, and heat) stimuli. Bootzin and Rider (1997) noted that “bedtime may often be the first quiet time during the day available to think about the day’s events and to worry and plan for the next day.” Therefore, bed and bedtime tend to be cues for arousal rather than for sleep.

Attention Bias

Consciously attended internal and external stimuli develop an individual’s predictions and expectations from the pre-sleep situation. One of the commonly used paradigms for experimental assessment of attentional bias is the Dot-Probe task. In this, a pair of stimuli (e.g., words or pictures) are presented simultaneously at different locations (up/down or top/bottom) on the screen.

The stimuli pair disappear after a fixed time window and a probe appears in the location of emotional (congruent presentations) or neutral (incongruent presentations) stimuli. Subjects are asked to detect and respond to the location of the probe as fast as possible, and the attentional bias is measured through their reaction time in responding to the probe location.

Most of these studies have endorsed the notion that poor sleepers display attentional bias to sleep-related cues compared with controls. Jansson-Fröjmark et al. (2012) used a dot-probe task to demonstrate that individuals with primary insomnia had a considerably prolonged reaction-time when shifting attention away from insomnia-associated pictures paired with neutral pictures, in comparison to neutral-neutral paired picture presentations as control.

Emotional Value

The emotional value gets shaped through the evaluative conditional learning (ECL) mechanism which plays a crucial role in liking and disliking stimuli (Ghodratitoostani et al., 2016a, b). Based on ECL, neutral stimuli (CS) can obtain either positive or negative valence after being repeatedly paired with emotion-laden stimuli (US) (De Houwer et al., 2001). Valence represents emotional states varying along a spectrum, ranging from positive to negative feelings with a neutral center-point (Bradley and Lang, 1994). Based on the CCF, CAAP of both CS and US, and their contingencies are required at the time of EC-learning formation.

Additionally, evaluative conditioning is an accumulative procedure through which different valenced USs can add to CS valence after being repeatedly paired (Stahl and Unkelbach, 2009). Therefore, EC-learning is resistant to extinction so that neither individual CS/US presence alone, nor pairing CS with different USs would cause the extinction of previously shaped evaluative conditioning (De Houwer et al., 2001).

Cognitive Value

The cognitive value related to internal and external stimuli is built through an appraisal process. This process initiates when the meaning of an object or event is evaluated in a particular situation according to pre-existing beliefs, desires, and intentions (Scherer et al., 2001). However, not all information but that relevant to individuals’ concerns (Frijda, 1987), can trigger a cognitively aroused state followed by the appraisal.

Accordingly, attention bias to sleep-preventing cues (as concern-relevant stimuli) can trigger a cognitively aroused state with subsequent appraisals about insomnia, “I am never going to get to sleep,” “I am not coping with the amount of sleep I get,” and “I am going to lose my job” (Harvey, 2002). Negative thoughts through this appraisal mechanism further fuel the negative sleep-related cognitive value, leading to annoyance or distress reaction.

Annoyance-Distress Reaction

Consistent with many cognitive-behavioral studies, the CCF suggests that negative appraisals of insomnia trigger the annoyance-distress reactions. According to the cognitive model of insomnia, excessively negative thinking in the pre-sleep time provokes autonomic arousal, and emotional distress (Harvey, 2002). Tang and Harvey (2004a) have reported that the manipulation of psychological and physiological arousal produces adverse effects on the perception of sleep quality.

For illustrative purposes, Baglioni et al. (2010) presented five blocks showing neutral, negative, positive, sleep-related negative and sleep-related positive pictures to evaluate the psychophysiological reactivity to emotional stimuli, both related and unrelated to sleep, in people with primary insomnia and normal sleepers. facial electromyography, heart rate, and cardiac vagal tone were recorded during the picture presentation.

Distorted Perception

According to the CCF, valence and cognitive-arousal as two components of emotion can affect patients’ judgment about sleep quality perception. The following findings lend support to this proposal.

Yoo and Lee (2015) explored the effect of modulating arousal and valence on time-perception in subjects with social anxiety, comparing the time duration of the presented stimuli with the standard duration in training sessions. The perceived duration of negative-stimuli against positive-stimuli was longer with high arousal, but shorter with low arousal levels, suggesting that modifications in the type and magnitude of both valence and arousal modulate time-perception (Yoo and Lee, 2015). This may also be analogous to the distortion in sleep quality-perception in insomniacs.

You can refer to this:

resiliens.com/resilify/program/cognitive-behavioral-therapy-...

#Insomnia #CBT

‘Sleep hygiene’ refers to healthy habits, behaviours and environmental factors that can be adjusted to help you have a good night’s sleep. Some sleeping problems are often caused by bad sleep habits reinforced over years or even decades. In many cases, you can improve your sleep quality by making a few adjustments to lifestyle and attitude.

Some people resort to medications or ‘social drugs’ in the mistaken belief that sleep will be more likely.

Common pitfalls include:

Cigarettes – many smokers claim that cigarettes help them relax, yet nicotine is a stimulant. The side effects, including accelerated heart rate and increased blood pressure, are likely to keep you awake for longer. Ideally, cigarettes should be avoided altogether, and certainly in the 2-hours before you go to bed.

Alcohol – alcohol is a depressant drug, which means it slows the workings of the nervous system. Drinking before bed may help you doze off but, since alcohol disturbs the rhythm of sleep patterns, you won’t feel refreshed in the morning. Other drawbacks include waking frequently to go to the toilet.

Sleeping pills – drawbacks include daytime sleepiness, failure to address the underlying causes of sleeping problems, and the ‘rebound’ effect – after a stint of using sleeping pills, falling asleep without them tends to be even harder. These drugs should only be used as a temporary last resort and under strict medical advice.

You can refer to this:

resiliens.com/resilify/program/cognitive-behavioral-therapy-...