#ShareDontCompare Challenge: What You See Versus The Real Me

by Annabelle Parr

Scrolling through social media, it’s easy to get the impression that everyone has it all together except for you. Our minds are saturated with images of everyone we know looking perpetually happy: picturesque vacations, adorable smiling kids and parents looking at ease, major accomplishments, lovey dovey relationships, weddings, birthdays, sunsets and puppies. The best, shiniest moments of everyone’s life are at our fingertips, with the all the messy, painful, and dull moments conveniently filtered out.

It’s easy to compare our realities to the perfectly manicured and carefully curated lives we see on Instagram and Facebook. And when we compare our lives to those we see on social media, we might think we are the only ones feeling anxious, lonely, depressed, stressed, or burnt out. We think we must be the only ones who lose our patience from time to time, the only ones who have days that aren’t quite so picture perfect.

Yet part of being human is to experience pain. Furthermore, we can’t truly experience joy to the fullest if we are not also willing to experience the flip side – grief, fear, sadness, anger. When we try to avoid the painful stuff, we also numb ourselves from feeling the full extent of the happy, triumphant stuff, and our lives get smaller and smaller as they become centered around avoiding the emotions we don’t want to have.

But social media – and even just going about our lives day to day, with “how are you?”s followed by the knee-jerk “I’m good”s – can give us the impression that the human experience is one sided, isolating us when we need connection the most. Our pain can become compounded by our harsh assessment that we are alone in our experience. Our minds may make up stories about how we should be, how we are not good enough, and how if we are just hard enough on ourselves, maybe we could get it together.

What if instead of believing that we are the problem for experiencing life as messy and complex, we were willing to share those moments with each other? What if, rather than covering up our struggles, we shared them in service of connection? It is wonderful to have a platform to share our joy because those moments deserve to be celebrated. And what might it be like if we could also connect in compassion when we are struggling? What if our social media feeds both reminded us of the joy in life and also reminded us that we are not alone in the pain?

In the service of countering the social comparison phenomenon and facilitating a sense of common humanity – that we all experience the full range of emotion – we are starting the #ShareDontCompare Challenge on social media. Our goal is to inspire each other to share a more whole and well-rounded picture of life as we experience it – shiny stuff and messy stuff all intertwined. To participate, take a video of yourself with the following script, filling it in with your own experience:

“Hi I’m [NAME] and I’m doing the Share Don’t Compare Challenge to shed light on the real experience of being a human being beyond all that shiny stuff you see on social media. So, what you see is [fill in the blank with something people see on social media]. The real me [fill in the blank with something vulnerable that you would like to share but don’t typically]. So that's me. I’d like nominate [NAME AND TAG TWO PEOPLE] to do the Share Don’t Compare Challenge. Spread the word, nominate 2 friends, share on social media, and add the hashtags #sharedontcompare and #therealme.”

Sharing our difficult moments helps us all to know that to struggle does not make us inadequate – it is actually a key part of what makes us beautiful.  

CSAM IS HERE TO HELP

If you or someone you love needs support and might benefit from cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT) for anxiety, panic, phobias, stress, PTSD, OCD, or insomnia, or if you would like more information about our therapy services, please contact us at (858) 354-4077 or at info@csamsandiego.com

Treating Insomnia with Cognitive Behavioral Therapy

By Annabelle Parr and CSAM Insomnia Expert Dr. Melissa Jenkins

We all know what it feels like to get a bad night’s sleep. You know you have a big day tomorrow, but you watch as the minutes and hours tick by as sleep feels elusive. Or you fall asleep but you toss and turn, dreaming about that presentation you have to give at work. You finally fall into a deep sleep and it feels like that is the moment the alarm goes off. A bad night’s sleep on occasion is pretty typical – when we are super stressed it can be harder to sleep soundly.

When sleep – or lack thereof – becomes a problem…

But for some of us, bad sleep becomes a pattern. It can become a vicious cycle with loads of stress and a lack of sleep where it’s hard to tell what’s causing what. How can you tell if your poor sleep quality is typical or whether it might be time to get some help?

Is it a few bad nights or is it insomnia?

The DSM-V defines insomnia disorder as difficulty falling asleep, difficulty staying asleep, and/or waking up too early and being unable to return to sleep for at least 3 nights per week, lasting at least 3 months. The sleep difficulties must also cause significant impairment in important areas of functioning (such as work, relationships, school, etc.), and occur despite enough opportunity for sleep. It’s also important to rule out whether sleep difficulties are due to another disorder – sleep disorder or otherwise – and are not the result of substance use.

When to seek help…

Though full clinically diagnosable insomnia has fairly specific criteria, if you are unable to sleep well often enough that it is having a negative effect on your day to day life, it’s worth talking with a professional to see how you might get better sleep. It’s a common misconception that sleep difficulties require medication – such as sleep aids – to be alleviated. However, medication is often a short-term solution, like a band aid; in order to achieve long-term results, it’s important to address the underlying problem.

People don’t often think that therapy can help them with sleep – especially if it feels like sleep is the main problem rather than a byproduct of anxiety. However, there is a particular form of therapy entirely dedicated to the treatment of insomnia: Cognitive Behavioral Therapy for Insomnia (CBT-I).

What is CBT-I?

CBT-I involves a number of elements, and is based on helping the client learn strategies that will help facilitate better sleep. According to Dr. Melissa Jenkins, CSAM’s resident insomnia expert, CBT-I focuses on improving the quality and quantity of one’s sleep. Dr. Jenkins explains some of the core therapy components include… 

Sleep efficiency therapy: People frequently say there is no pattern to their insomnia, a very common yet frustrating experience. A skilled CBT-I therapist can help make sense of otherwise confusing sleep patterns. By first examining what your current sleep (or lack thereof) looks like, a CBT-I therapist then guides you to change your sleep schedule. This strategy can greatly improve your quality of sleep. It often involves making significant changes to when you go to bed and when you wake up. These changes are often counterintuitive! People with insomnia often find this one of the most difficult but most effective parts of CBT-I. With the help of a skilled therapist, you learn how to regain control over your sleep.

Stimulus control: After extended periods of not being able to sleep in one’s bed, bed often becomes a place of stress (not rest!). The body becomes primed to be alert in bed, the exact opposite of what we need to be able to fall asleep. So, we often say the brain needs to be re-trained!  A CBT-I therapist helps re-train your brain so that you can once again sleep when and where you want to. This involves looking at what you currently do when you cannot sleep as well as things you do in your bed and bedroom that are possibly maintaining insomnia (e.g., watching tv, reading).

Sleep hygiene and psychoeducation: Another important element of CBT-I is helping you to understand the host of habits that contribute to sleep quality. Sleep hygiene involves everything from the food we eat, to the substances (such as caffeine and alcohol) we consume, the environment in which we sleep, the times of day in which we engage in particular activities such as exercise, our exposure to light (natural and artificial), and our routine leading up to bedtime. It’s not all intuitive, but when we know what can help or hinder our shut eye time, we are empowered to improve our own sleep and our health overall. CBT-I can also help teach natural ways to “trick” the body to either increase sleepiness for bedtime or alertness for optimal daytime functioning.

Relapse prevention: The goal of therapy is to give you the tools you need to create change and empower you going forward. The relapse prevention stage of CBT-I involves consolidating gains made in treatment to maintain good sleep going forward. Helping you to recognize potential triggers for an onset of acute (short term) insomnia and providing you with the tools for preventing relapse back into chronic insomnia is critical. Also, if you need to come back to therapy for a tune up, good news! Clients who return to therapy for a tune up during a relapse tend to recover quickly.

Additional therapy components: Other important aspects of treatment can include stress management and cognitive therapy (how the way you think may be triggering or perpetuating sleep problems).

At the end of CBT-I, the goal is to become your own sleep doctor: To put you back in control of your sleep and to know what to do if problems return in the future. Over the course of CBT-I, you can also learn how to determine your optimal amount of sleep (which is often different than the common myth that everyone needs 8 hours!). CBT-I is short term and typically includes 7 or 8 sessions, but can vary depending on individual needs. Treatment, while structured, is tailored the specific person and their behaviors. CBT-I is offered in individual therapy or group therapy.

Announcing: CBT-I group therapy is available at CSAM!

Interested in learning more about or receiving CBT-I? Dr. Melissa Jenkins is CSAM’s resident insomnia expert! She offers individual and group CBT-I, and is currently accepting clients for a CBT-I group waitlist in our Carlsbad office. For more information, please contact us at 858-354-4077 or at info@csamsandiego.com

Mental Health Awareness Month: Fitness #4Mind4Body

by Annabelle Parr

May is Mental Health Awareness Month. Every year, Mental Health America designates a particular theme for the month to highlight an important aspect of mental health. This year’s theme is Fitness #4Mind4Body, and it focuses on acknowledging the connection between mental and physical wellbeing. #4Mind4Body explores the role of nutrition, exercise, the gut-brain connection, sleep, and stress in our overall wellbeing and examines the ways each of these areas impact our functioning. Below is a summary of the topics covered in the Mental Health Toolkit from Mental Health America.

Diet and Nutrition

Eating a well-balanced, nutritious diet is an integral part of health. Diets high in processed, fried, and sugary foods can increase the risk not only for developing physical health problems like diabetes, heart disease, obesity, and cancer, but are also linked to mental health problems, including increased risk for depression symptoms. A healthy diet consists of a variety of fruits, vegetables, legumes, whole grains, fish, nuts, and olive oil. Maintaining a balanced, nutritious diet is linked with a lower risk for depression and even an improvement in depression symptoms.

Exercise

Regular exercise not only helps control weight, increase strength, and reduce the risk of health problems like high blood pressure, cardiovascular disease, and some cancers, but it also helps boost endorphins and serotonin, among other important proteins and neurotransmitters that impact mental health. Endorphins serve to mitigate pain in the face of stress and increase pleasure in the body. Serotonin affects appetite, sleep, and mood, and is the target of SSRIs, a class of antidepressant commonly used to treat anxiety and depression. Just thirty minutes of exercise per day can help improve mood and mental health.

The Gut-Brain Connection

The gut, also known as the “second brain,” communicates directly with the brain via the vagus nerve and via hormones and neurotransmitters. The communication goes both ways, so anxiety, stress, and depression can impact the gut and result in gastrointestinal symptoms, but changes in the gut microbiome can impact the brain and mood, exacerbating or even resulting in symptoms of anxiety and depression. Eating a nutritious diet that includes prebiotics and probiotics is an important part of maintaining a healthy gut and a healthy mind. 

Sleep

Quality of sleep impacts the immune system, metabolism, appetite, the ability to learn and make new memories, and mood. Good sleep for adults means getting between 7-9 hours of mostly uninterrupted sleep per night. Problems with getting good quality sleep can increase the risk of developing mental health symptoms, and symptoms of anxiety and depression can negatively impact sleep, creating a negative cycle. Cognitive Behavioral Therapy for Insomnia (CBT-I) can help clients reestablish healthy sleep patterns through addressing negative thoughts and worries as well as behavioral patterns that are impacting sleep habits.

Stress

Stress is a normal part of life, and the body is equipped with a fight or flight response designed to help mobilize internal resources to manage stressors. After the stress has passed, the body can return to its regular equilibrium state. However, when stress becomes chronic, it can cause inflammation, impaired immune system functioning, muscle aches, gastrointestinal problems, sexual dysfunction, changes in appetite, and increased risk for heart disease. Too much stress can also impact mental health.

Mental health involves a complex interplay between numerous factors, including but certainly not limited to the areas listed above. Furthermore, though maintaining a healthy diet, regular exercise routine, good sleep habits, and utilizing stress management techniques can help prevent or improve existing mental health symptoms, if you are struggling with mental health issues, it can be difficult to attend to these areas.

If you are struggling with anxiety, stress management, depression, chronic illness, or insomnia, seeking professional assistance can be helpful. Evidence based therapies like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) can help to address problematic thoughts and behaviors that are contributing to emotional distress. Therapy offers a warm, supportive, safe environment to explore painful issues. A therapist can also provide support in helping the client to develop good self-care habits, like those mentioned above.

This year’s mental health awareness theme reminds us of the importance of recognizing the multiple avenues through which we can approach mental health, and the variety of tools we have at our disposal to improve overall wellbeing.

CSAM IS HERE TO HELP

If you or someone you love might benefit from cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT) for anxiety, depression, stress, PTSD, insomnia, or chronic illness, or if you would like more information about our therapy services, please contact us at (858) 354-4077 or at info@csamsandiego.com

References

Mental Health America. (2018). 2018 Mental Health Month Toolkit. Retrieved from http://www.mentalhealthamerica.net/sites/default/files/Full_2018_MHM_Toolkit_FINAL.pdf

Finding the Right Therapist for You

by Annabelle Parr

Therapy can be incredibly helpful and healing in the midst of struggle, but it’s not “one size fits all” and sometimes it can be challenging to find the right fit. If you have tried therapy before and been frustrated by a lack of progress, it’s possible you haven’t found the right therapist for you. Having some knowledge about therapy and the different options available can help when you are seeking out help.

What do therapists do?

A therapist’s role is to provide you with empathy, help you learn healthy coping methods and give you tools to manage your emotions constructively. They are there to help you connect with your personal values and get in touch with your own internal strength, while offering you compassionate support and understanding along the way. They are like “training wheels” to help you learn to engage in life in a new way.

What don’t therapists do?

They are not there to pass judgement, minimize your feelings, or offer you advice. No advice means that they are not there to make decisions for you, such as whether or not to stay in a relationship or a job; they can, however, assign you homework to help you make progress and teach you coping mechanisms.

If you ever feel judged or like your therapist is minimizing your feelings, discuss this with them. This will allow you to discern whether you misunderstood their message or whether maybe they are not the best fit for you. It is important to talk with your therapist about the therapeutic process itself, especially if something feels off.

Note: therapy can be helpful and it can be hard.

Therapy is challenging. It requires active work on the part of the client and it requires facing uncomfortable and painful emotions, and likely making difficult changes. As James Hollis (1998) notes, “no one enters the therapist’s office whose adaptive strategies are still working.” So sometimes, clients may feel worse before they feel better because change is inherently uncomfortable. This kind of “feeling worse” is a vital part of the growth process, not a further descent into the same struggle that brought you into the office.

If it feels like you have tried various therapies or therapists, and have not progressed despite your commitment to finding help and engaging in the therapeutic process, you may not have found the right therapist yet. Here are some things to look for when seeking therapy.

1. Connection with the therapist. Therapy requires that you let another person in on your innermost thoughts and feelings. This is not an easy thing to do, so it is important that you feel comfortable with the person you choose. Research shows that the therapeutic relationship itself is the most important aspect of therapy – accounting for about 30% of the variance in treatment outcome, which is more than any other factor including the technique the therapist uses. So make sure that the therapist you choose to see is someone you trust and whom you are willing to talk to. If it doesn’t feel like the right fit, it probably won’t be.
    
2. The therapist’s areas of expertise. While the relationship is the most important piece of therapy, specialization and technique are still very important pieces of the puzzle. When looking for a therapist, make sure to search for someone who has experience working with individuals dealing with your particular concerns. Otherwise, you may end up wasting time and money working with someone who might not conduct a proper assessment, or who does not have experience working with your particular issue. Ask them about their experience working with others who have concerns similar to yours, including the techniques they use and the degree of progress and healing that they typically see in their clients.
    
3. Evidence based treatments. There are lots of different treatment options out there; a good place to start is searching for a therapist with true training in modalities that are supported by solid research (such as Cognitive Behavioral Therapy or Acceptance and Commitment Therapy). Ask questions about their training and choice treatment modalities, what a typical session will look like, how your individual needs will be addressed, whether you will receive homework, what will be required of you in the process, how your progress will be evaluated, and what steps will your therapist take if they find that your progress has prematurely plateaued.

If you are struggling and considering reaching out for help, this knowledge can help you navigate choosing a therapist and can help you recognize sooner rather than later if it’s not the right fit. If you have tried therapy before and have been frustrated by a lack of progress, you are not alone. Remember, effective help is available when you know what to look for.

CSAM IS HERE TO HELP

If you or someone you love might benefit from cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), or biofeedback for anxiety, depression, stress, or PTSD, or if you would like more information about our therapy services, please contact us at (858) 354-4077 or at csamsandiego@gmail.com

References: 

Hollis, J. (1998). The eden project: In search of the magical other. Toronto, ON: Inner City Books.

Mental Health Awareness Month

by Annabelle Parr

Since 1949, May has been designated as Mental Health Awareness Month. Given that 20% of U.S. adults will experience a mental health condition in their lifetime, having conversations about mental health and the resources available for those who are struggling is incredibly important.

Risky Business

This year’s mental health theme focuses on “Risky Business.” Mental Health America is working to start a conversation around risky behaviors that may increase the chance of developing mental illness or that may accompany an existing mental health issue. The specific behaviors they are focusing on are: marijuana use, risky sex, prescription drug misuse, internet addiction, compulsive buying, and exercise extremes.

Our State of Mind Impacts Our Emotions and Our Behavior

It’s important to understand that mental illness consists not only of difficult emotions, but also includes behavior changes or an impairment of functioning in day to day life. Such behavior changes can manifest as either avoidance of certain situations and/or engaging in new behaviors to attempt to numb or escape the pain that accompanies the mental health problem. Neither avoidance nor risky/numbing behaviors will resolve the mental health concern; they provide short term relief, but actually serve to maintain and worsen the situation in the long run.

Evidence Based Therapy

If you are concerned that you are struggling with a mental health problem or if you are overwhelmed with feelings of stress, anxiety, or depression and aren’t sure how to cope, seeking professional help can be a good place to start. A therapist can offer support and help you to work through those things that you are struggling with. He or she can also help you address any behaviors that may be impairing your ability to function in life, work, or your relationships.

Evidence based therapies including Cognitive Behavioral Therapy and Acceptance and Commitment Therapy have been scientifically demonstrated to effectively treat anxiety, depression, and many other emotional and physical difficulties.

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) involves helping clients learn to identify and modify unhealthy, unhelpful, or inaccurate thoughts and unhealthy or unhelpful behaviors that serve to maintain emotional difficulties. Gradual, repeated exposures to feared situations also help clients learn to face that which they may have avoided previously. CBT challenges clients to face difficulty in the context of a warm, safe, therapeutic environment.

Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) also involves reducing experiential avoidance behaviors, but differs from CBT in that it focuses on accepting difficult thoughts and feelings in order to live a meaningful, values-based life. ACT challenges clients to embrace difficulty in the context of a warm, safe, therapeutic environment.

The Human Condition

Whether or not you find yourself in the 1 of 5 adults struggling with mental health, all of us will face pain, difficulty, and struggle at some point or another. Asking for help in the midst of struggle is a sign of strength, not weakness. One of the beautiful things about suffering is that it can lead to connection when we let those we trust in on our pain. While it can be tempting to turn to those risky behaviors listed above, we only exacerbate our problems by doing so. In turning to a trusted loved one or a professional, we can begin to find meaning and healing in the midst of pain and suffering.

CSAM IS HERE TO HELP

If you or someone you love might benefit from cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), or biofeedback for anxiety, depression, stress, or PTSD, or if you would like more information about our therapy services, please contact us at (858) 354-4077 or at csamsandiego@gmail.com.

Don’t Believe Everything You Think: Cognitive Distortions

by Annabelle Parr

Whether you recognize the term or not, at some point you have dealt with a cognitive distortion. These are thoughts that feel like the truth, but they describe an emotional reality rather than an objective one. For those struggling with stress, anxiety, or depression, often chronic and significant cognitive distortions play a big role in the struggle.

Dr. David Burns (1980) outlined 12 of the most common cognitive distortions in his book, Feeling Good: The New Mood Therapy. Dr. Burns’ list is adapted below with examples. As you read through the list, see if you recognize examples of any of these distortions in your life.

1. All-Or-Nothing (Black and White) Thinking: You see things in black and white terms, refusing to see any gray area.
Distortion: If I’m not nice to everyone all the time, I’m a jerk.
Reframe: I’m allowed to be assertive and set boundaries. I don’t have to be nice to someone who is being disrespectful to me. Standing up for myself doesn’t make me a jerk.

2. Overgeneralization: You see one or several negative events as a sign of an endless pattern of defeat.
Distortion: I got a bad grade on this math test, so I will never get a good grade on a math test.
Reframe: I got a bad grade on this math test. Maybe I didn’t understand the material or studied wrong. I will talk to my teacher to better understand my mistakes, and hopefully I will do better next time.

3. Mental Filter: You exclusively notice the negative aspects of a situation and magnify them out of proportion. At the same time, you filter out/fail to notice the positive aspects.
Distortion: My presentation went terribly. I lost my train of thought because I got nervous, and I forgot a key point I wanted to make.
Reframe: I stumbled over my words a little bit, but no one besides me seemed to notice. I also forgot a key point I wanted to make. But I got good feedback and everyone seemed engaged during my presentation. Next time I will practice a little bit more, but overall it went pretty well.

4. Minimizing/Disqualifying/Overlooking the Positive: You turn positive experiences or comments into negative ones by deciding that they don’t count for some reason. You overlook positive things about yourself or your environment. You don’t just filter out positive things; you actually turn them into negatives.
Distortion: He only invited me to come to his party because he feels sorry for me and knows I’m a loner.
Reframe: He invited me to come to his party because he wants me to come.

5. Mind Reading: You assume that someone is thinking or reacting negatively to you even though you do not know what they’re thinking.
Distortion: She didn’t wave at me because she doesn’t like me.
Reframe: She didn’t wave at me. She probably didn’t see me, or maybe she had something on her mind.

6. Fortune Telling: You think that something bad is going to happen even though you do not yet know what the outcome will be. This causes you to worry, overreact, or give up too soon.
Distortion: Even though things are going well now, I think he will eventually break up with me and I am afraid I will get hurt. Maybe I should just break up with him now to avoid getting hurt.
Reframe: Things are going well now. I’m not sure what will happen in the future. But for now I will try to be present and enjoy what is.

7. Magnifying/Catastrophizing: You exaggerate the importance of something, or you imagine that something that might happen would be terrible or earth shattering, when it would not actually be as bad as you imagine or you could cope despite it being difficult.
Distortion: I can’t accept the promotion because then I will have to give presentations. I’m terrified of public speaking, and I will get too scared and embarrass myself in front of everyone and then probably lose the job anyway.
Reframe: If I accept the promotion, I will have to give presentations. Lots of people are scared of public speaking. I might make a mistake and I might feel embarrassed or scared, but that’s part of being human. It won’t be the end of the world.

8. Emotional Reasoning: You assume that your feelings reflect the truth, even though your feelings are based on erroneous thinking.
Distortion: I feel like a failure, which means I am a failure.
Reframe: I may feel like a failure right now because I am still looking for a job, but job hunting takes time. I am not a failure.

9. Should Statements: You have a list of rules set in stone about how you or others “should” behave, but these rules are arbitrary or unrealistic. You feel guilty or inadequate when you “break” a rule, or get angry or frustrated when others do so.
Distortion: I should have enough time and energy after work to play with the kids. I feel guilty if I let them watch TV while I finish up some work instead, and I feel frustrated with my spouse when he/she does the same. 
Reframe: I want to have enough time and energy after work to play with the kids. But sometimes I will be too busy or tired. I will do my best to spend quality time with them, even if sometimes that means cuddling on the couch watching TV while I finish up some emails. On those nights when I really can’t find the time, I will give myself (and my spouse) grace.

10. Labeling: When someone makes a mistake, you don’t objectively evaluate the mistake. Instead you label the person – “I’m a failure” or “They’re an idiot.”
Distortion: He forgot to lift the toilet seat again! He is so inconsiderate. Or I forgot my kids had a half day today. I’m a terrible parent!
Reframe: He forgot to lift the toilet seat again. He must have had something else on his mind. Or I forgot my kids had a half day today. Today was really busy and I had too much on my mind. Maybe I need to write down half days on my calendar from now on.

11. Personalization: You think that things that others do or things that happen to you are personalized reactions to you, even if this is not the case.
Distortion: My friend didn’t return my text because she thinks I’m annoying.
Reframe: My friend didn’t return my text. Maybe she is really busy or has something going on in her life I don’t know about. Sometimes I forget to return texts too.

12. Probability Overestimation: You overestimate the likelihood of something bad happening.
Distortion: If I drive, I will get in a car accident, so I am not going to get my driver’s license.
Reframe: Accidents can happen anytime, but the odds are not high. Most people drive every day and nothing bad happens.

Cognitive distortions are not constructive, but experiencing a distortion every now and again is simply part of being human. However, when you are not able to reframe your distortions, or when cognitive distortions begin driving your behavior, they can become a problem.

Cognitive Behavioral Therapy (CBT) works to help clients notice, address, and alter these destructive thoughts. When you believe your own destructive thoughts, you may also tend to avoid certain situations on the basis of a false belief. CBT also works to help clients slowly learn to approach rather than avoid such situations. Having a warm, empathic therapist come alongside you throughout this process is healing. She can model compassion for you, helping you learn to have compassion for yourself, while still challenging you to see things in a new and healthier way.

If you find yourself feeling overwhelmed by cognitive distortions, stress, anxiety, and/or depression, you do not have to struggle alone.

CSAM IS HERE TO HELP

If you or someone you love might benefit from cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), or biofeedback for anxiety, depression, stress, or PTSD, or if you would like more information about our therapy services, please contact us at (858) 354-4077 or at csamsandiego@gmail.com.