anxiety

anxiety

depression

depression

cognitive behavioral therapy

cognitive behavioral therapy
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Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT)

01. Framework

01.

framework

The 'cognitive model' used to understand the underlying issue causing distress in a person's mental state. The framework uses the experiences in the form of a formula.

Cognitive Behavioral Therapy

behaviors

behaviors

unhelpful behavior - what we do affects how we think and feel.

feelings

feelings

upset feelings – what we feel affects how we think and act.

thoughts

thoughts

negative thoughts – what we think affects how we act and feel.

identify

problems or issues in your daily life, to become aware of the trigger of negative thoughts → ↓

challenge

negative/disruptive thoughts by questioning and examining the situation → ↓

Replace

reframe, restructure the thoughts → ↓

End Goal

form new habits to form reality-based positive thinking

https://www.healthline.com

Tools

  • Journaling -I'm sure you've heard this before but by keeping track of your old and new thoughts will help you not only help you become more self aware but It will also help you record your personal growth.

  • Activity scheduling -If you feel comfortable try scheduling activities in advance, whether it be something you've always wanted to do or something you already love doing, it will give you something to look forward to.

  • Routine -Try setting a daily routine. Setting and sticking to a routine will help give you a sense of control. If you stick to a routine it will form into a habit.

  • Rituals -Along the same lines of routines allow yourself to appreciate those small daily rituals that bring you joy, such as a cup or coffee or lighting a candle, incorporate these into your routine.

    • https://www.healthline.com/health/cbt-techniques#types-of-cbt-techniques

    CBT Example

  • Situation Adrian applies to their dream job but doesn't receive a call back

  • irrational thought Adrian believes "I am not good enough they don't even like me"

    rational thought Adrian believes "They must be busy, I'll follow up in a few weeks and keep searching in the meantime"

  • ↓

  • negative emotion Adrian feels anxious and inadequate.

    healthy negative feelings Adrian feels less anxious and adequate."

  • ↓

  • negative behavior Adrian gives up on job searching

    positive behavior Adrian uses the time waiting as motivation to learn new skills or continuing searching

    • Additional Resources

    Anxiety and Depression Association of America
    Suicide Prevention Lifeline
    National Eating Disorders
    The Trevor Project
    Brain Facts
    The Academy of Cognitive & Behavioral Therapies
    25 CBT Techniques
    24 Moments Every Anxious Person On Earth Has Dealt With At Some Point
    National Alliance of Mental Health

    Advice

    This section brings you through survey responses from sufferers of anxiety and depression.

    What part of your daily routine brings your the most comfort?
  • Walking my dog & being with my pets
  • laughing
  • The smell of coffee in the morning
  • A long, hot shower
  • Planning out my day
  • Making my bed
  • Having a routine to give me structure
  • feeling the wind in my hair and/or the sun on my face
  • Caring for my little plants
  • Getting home taking my shoes and pants off
  • Going to the gym / working out
  • Consistency - I love to work because I know what my day will look like
  • Praying
  • Lighting a candle
  • Closing my computer after work
  • My skincare routine

    • Reflect

    This section brings you through survey responses from sufferers of anxiety and depression.

    What is one thing you wish people knew about anxiety or depression?
  • It’s real.
  • A lot of people still think of it as a "mindset" and don't get that it's literally a physical chemical imbalance in our brains that won't change no matter how "positively" we try to think in the moment.
  • A big part of being depressed is not being yourself/losing interest in things you *do* normally care about. and that its ok to be persistent with inviting friends who are depressed/anxious on outings even if they have turned you down before.
  • You can still be highly functional (maintain good grades, have a positive social life, healthy lifestyle, etc) and still struggle.
  • It's not just feeling sad - it can make you tired and unmotivated. So many people suffer from anxiety and depression and hide it everyday. We come up with routines to keep ourselves going and presentable.
  • Every case is different and people have coping methods that may not seem logical to the next person but work for them, just wish people can appreciate the differences in anxiety / depression from person to person
  • That female mental health isn't just because of their estrogen levels and there are many theories disproving that fact, stop generalizing and using periods as an insult.
  • That it’s not something that can just go away or stop, it’s a long process that has better days or the worst days in your life.
  • feeling the wind in my hair and/or the sun on my face
  • It's not that I don't want to go out or do things I just don't want the feeling that come with it
  • It's not something u can decide to have or not.And it's hard to manage. Its not something you can just shut off or stop feeling.
  • there is a difference between having anxiety and feeling nervous
  • Depression isn't sadness Anxiety isn't made up
  • It doesn't make a person less of a person
  • It's not a choice, I rather be happy.
  • It’s real. You can’t just “shake it.”