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Norman
In DBT

What Is The Main Focus Of The Dialectical Approach?

dialectical approach

Dialectical behavior therapy (DBT) is an evidence-based psychotherapy that is founded on the principles of cognitive behavioral therapy (CBT), but places greater emphasis on the psychosocial aspect of treatment. The term “dialectical” derives from the idea that combining two opposites in therapy (acceptance and change) yields better results than either would on its own. The philosophical perspective of dialectics greatly influences and informs dialectical behavior therapy.

Psychologist Marsha M. Linehan developed dialectical behavior therapy in the late 1980s as a means to more effectively treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). The Merck Manual explains that BPD is “characterized by a pervasive pattern of instability and hypersensitivity in interpersonal relationships, instability in self-image, extreme mood fluctuations, and impulsivity.” Emotional dysregulation is a term used within the mental health field to denote irrational, poorly modulated emotional responses, which is a core feature of borderline personality disorder. The focus of DBT is to improve patients’ quality of life by reducing “ineffective action tendencies associated with dysregulated emotions.” Dialectical behavior therapy allow participants to engage in individualized and collective treatment by focusing on the four modules of DBT, which are: core mindfulness (focusing skills), distress tolerance (crisis survival skills), emotion regulation (de-escalation skills), and interpersonal effectiveness (social/ relationship skills). The primary goal of DBT, according to Psychology Today, is to “transform negative thinking patterns and destructive behaviors into positive outcomes.” Since its inception, dialectical behavior therapy has been and remains the gold standard method of treatment for individuals diagnosed with BPD and has since been deemed an effective method of treatment for many other mental health conditions.

What Is Dialectical Thinking?

Dialectical thinking is defined as “a form of analytical reasoning that pursues knowledge and truth as long as there are questions and conflicts.” In the 1800s, German philosopher Georg Hegel, developed a new form of thinking and logic that he called “speculative reason.” The concept of dialectical thinking, which is included in speculative reason, was established after grappling with the limitations of both common sense and of traditional philosophy at grasping philosophical problems and the relation between thought and reality. A dialectic is rooted in the notion that everything is made up of opposites, and a dialogue between the opposing ends ignites change. Dialectical thinking enables an individual to hold two seemingly opposite perspectives simultaneously. This, in turn, promotes balance and minimizes the tendencies to think in absolutes. Dialectical thinking fosters an inclusive worldview (both- and) instead of an exclusive (either- or) outlook on life. Dialectical thinking is a cornerstone of the DBT process.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

The Connection Between Anxiety And Chronic Pain

Anxiety

Pain is a multidimensional experience that involves sensory, cognitive, and affective factors. The International Association for the Study of Pain (IASP) defines pain as “an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.” Pain is typically classified as either acute or chronic. Acute pain is of sudden onset that is usually the result of a clearly defined cause. Acute pain dissipates within six months, and fully resolves when the underlying cause has been treated or has healed. Chronic pain is defined as “pain that lasts more than several months (variously defined as 3 to 6 months, but certainly longer than ‘normal healing’).” To discern the prevalence of chronic pain in America, the Centers for Disease Control and Prevention (CDC) analyzed data from the 2016 National Health Interview Survey which found an estimated 20.4% (50 million) U.S. adults had chronic pain. The symptoms of chronic pain are essentially caused by a miscommunication between one’s brain and central nervous system. Chronic pain can manifest anywhere in one’s body. Experts assert that untreated chronic pain can profoundly affect a person’s quality of life and overall well-being.

Anxiety

Anxiety is the body’s natural response to stress. As defined in the Oxford English Dictionary, anxiety is “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Anxiety will manifest differently in different people. The feelings of anxiety can range from mild to severe. While fleeting anxiety is unavoidable, it is atypical for an individual to experience frequent, intense, debilitating, persistent worries and/ or fears related to everyday situations, and such anxiety could be indicative of an anxiety disorder.

The Connection

The relationship between chronic pain and anxiety is often cyclical. Empirical evidence suggests that anxiety plays an important role in the exacerbation of pain perception. Studies have found a clear link between exposure to toxic stress and the development of chronic pain. For example, toxic stress causes continuous activation of the nervous system which can lower the body’s pain threshold and trigger problematic physiological reactions (e.g., muscle tension and spasms), worsening many types of chronic pain. On the other hand, the stress of living with chronic pain can lead to feelings of anxiety or precipitate an anxiety disorder. Chronic pain is known to cause structural and functional changes in the brain, disrupting the communication between brain cells, and hindering one’s ability to effectively process emotions, including anxiety. According to data published in 2023, an estimated 35% of patients with chronic pain experience anxiety. Increased chronic pain levels tend to worsen anxiety, and anxiety often leads to more frequent and/ or severe pain.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

Why Self-Care Is Crucial In Managing Anxiety

Managing Anxiety

Anxiety is the body’s natural response to stress. According to the Mayo Clinic, having occasional feelings of anxiety is an unavoidable part of life. The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” The feelings of anxiety can range from mild (e.g., fluttering in one’s stomach) to severe (e.g., heart palpitations). Regardless, anxiety can be a challenging emotion for people to manage. Hence, it is advantageous to develop an array of coping mechanisms, such as prioritizing self-care, to effectively navigate anxiety when it arises.

What Is Self-Care?

Self-care is defined as “the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being.” Self-care practices involve both nurturing one’s physical and mental health, which can be accomplished in many ways. Self-care encompasses activities, practices, and habits intended to reduce mental and physical stress and strain while simultaneously fostering feelings of inner peace and happiness. A significant amount of empirical evidence substantiates the importance of self-care in alleviating symptoms of anxiety and promoting overall mental health.

Managing Anxiety: Mental and Behavioral Health

Mental health is intertwined and often informed by behavioral health. While one’s mental health encompasses several factors (e.g., one’s biology, one’s psychological condition, and one’s habits) behavioral health examines how one’s habits impact one’s overall physical and mental well-being. Incorporating regular self-care practices into one’s daily routine innately supports mental and behavioral health, which can result in an array of benefits. Cultivating and integrating these healthy habits can help people become more productive, cope with everyday stress more effectively, maintain a positive outlook, engage in healthy eating, sleeping, and exercise habits, which ultimately enhances one’s overall quality of life. More specifically, engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, diminish stress, boost happiness, as well as increase one’s capacity to adapt to change and recover from setbacks more easily. Self-care is crucial in managing anxiety because it allows individuals to prioritize their mental, emotional, and physical well-being.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

How To Manage Anxiety In Social Situations

Manage Anxiety

The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” Social anxiety refers to fear or worry related to interactions in social situations. It occurs when someone is overly concerned about being humiliated, embarrassed, evaluated, and/ or rejected by others in social situations. The feelings of anxiety can range from mild (e.g., fluttering in one’s stomach) to severe (e.g., heart palpitations).  Although anxiety is the body’s natural response to stress, it is helpful to arm oneself with a variety of coping strategies to navigate anxiety when it arises, particularly in social situations. The Cleveland Clinic offers suggestions to help assuage feelings of overwhelm and/ or distress in social situations as well as ways to overcome social anxiety, some of which include:

  • Start small: To build your confidence and set yourself up for success, start with a small achievable social interaction goal and gradually work your way up to more challenging situations.
  • Challenge your negative, anxious thoughts: Identify the anxious thoughts that surface when you think of social situations, analyze them, and challenge them to discern if your initial reaction is truly how you feel or if you are just assuming the worst, and adjust your mindset accordingly.
  • Breathe: Research has found that practicing deep breathing techniques can effectively help with relaxation, stress management, control of psychophysiological states, and improve organ function.
  • Focus on others, not yourself: Switching from an internal focus to an external focus can go a long way toward reducing social anxiety.
  • Identify your fears: Exploring your fears and possible outcomes can bolster your confidence surrounding your ability to cope. Acknowledging that you can gracefully and effectively handle the worst-case scenario will allow you to remain present and engaged in the moment.

There is no single anxiety relieving method that is universally effective for everyone. Even if you are fully equipped with an abundance of different coping mechanisms and strategies that have worked in the past, there may be some situations that require additional, outside support. If you are experiencing frequent and/ or severe bouts of anxiety it is best to err on the side of caution and obtain an evaluation from a qualified mental health professional. At the very least, they will be able to provide you with more pointed guidance regarding how to deal with your anxiety most effectively.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

Behavioral Therapy For OCD: A Comprehensive Guide

Behavioral Therapy

Obsessive-compulsive disorder (OCD) is a chronic condition that is classified in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as an anxiety disorder. OCD is characterized by unreasonable, uncontrollable, or recurring thoughts (obsessions) followed by a behavioral response (compulsions). Obsessions are defined as “repeated thoughts, urges, or mental images that cause anxiety.” Compulsions are defined as “repetitive behaviors that a person with OCD feels the urge to do in response to an obsessive thought.” The International OCD Foundation asserts that OCD equally affects men, women, and children of all races, ethnicities, and backgrounds. According to Anxiety and Depression Association of America approximately 2.3% of the population has OCD, which is about 1 in 40 adults and 1 in 100 children in the U.S. The gold standard treatment for OCD includes a specific component of CBT (cognitive behavioral therapy), known as exposure with response prevention (ERP) or exposure therapy.

Behavioral Therapy: CBT/ ERP

Cognitive behavioral therapy (CBT) is a structured, short-term, goal-oriented form of talk therapy. Positive Psychology explains CBT as a “psycho-social intervention that focuses on changing unhelpful thoughts, beliefs, attitudes and behaviors, improve emotional regulation and create a suite of coping strategies to solve problematic issues.” The CBT model fundamentally believes that the meanings assigned to incidences are what drive the associated upsetting emotions, not the events themselves. During CBT sessions, an individual will have the opportunity to test out their automatic thoughts and see if they are accurate or if they are simply a direct manifestation of an inaccurate, dysfunctional assumption. Through CBT a person can learn to replace these erroneous assumptions and adjust negative self-views by way of behavior modification, which is reinforced through exposure therapy.

Exposure therapy is a highly effective, evidence-based treatment technique that aims to help people break unhealthy behavioral patterns through systematically exposing individuals to their obsessive thoughts and/ or situations that trigger their obsessions, guiding them to replace these dysfunctional patterns with positive thinking patterns, and ultimately preventing the associated compulsive behaviors. The American Psychological Association (APA) indicate that there are several variations of exposure therapy (e.g., in vivo exposure, imaginal exposure, interceptive exposure, etc.). The APA further explains that exposure therapy in CBT can be paced in different ways:

  • Graded exposure: The facilitating mental health provider helps the individual construct an exposure fear hierarchy, which entails ranking feared objects, activities, or situations according to difficulty. They begin with mildly or moderately difficult exposures, then progress to more difficult ones.
  • Flooding: Using the exposure fear hierarchy to begin exposure with the most difficult tasks.
  • Systematic desensitization: Combining exposure with relaxation exercises to make them feel more manageable and to associate the feared objects, activities, or situations with relaxation.

Research has shown the more exposure is disseminated is directly linked to treatment outcome and improved mental health.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Borderline Personality Disorder

How To Cope With The Fear Of Abandonment In BPD

BPD

Psychology Today characterizes fear of abandonment as “a lingering feeling of insecurity, contributing to intrusive thoughts, emptiness, unstable sense of self, clinginess, neediness, extreme mood fluctuations, and frequent relationship conflicts.” Although, fear of abandonment itself is not a pathology, it is a core feature of certain mental health disorders, such as borderline personality disorder (BPD). Borderline personality disorder is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic, mental health disorder. It is a serious psychological condition that is characterized by pervasive instability in moods, emotions, behaviors, and interpersonal relationships which interfere with one’s ability to function in everyday life. As is explained by Harvard Medical School, “People with borderline personality disorder have a deep fear of abandonment… they compete for social acceptance, are terrified of rejection and often feel lonely even in the context of an intimate relationship.” Even with the strong desire to have loving, and lasting relationships, the symptoms of BPD such as inappropriate anger, impulsiveness, and frequent mood swings often push others away, which reinforces the fear of abandonment. Verywell Mind offers several strategies that can help individuals with BPD cope with the fear of abandonment, some of which include:

  • Challenge your negative, unwanted thoughts: Identify the anxious thoughts that surface when you think of being alone, analyze them, and challenge them to discern if your initial reaction is truly how you feel or if you are just assuming the worst.
  • Prioritize your health: Taking care of your body can improve your mental and physical health. Be sure to exercise regularly, obtain ample nightly sleep, eat nutritiously, stay hydrated, etc.
  • Explore different relaxation tactics: Try different mindfulness exercises like yoga or meditation. Research has found that meditation can help lower blood pressure, reduce feelings of anxiety and depression, improve insomnia, etc.
  • Acknowledge that you are experiencing heavy emotions: By recognizing, acknowledging, and naming your negative emotions you can begin to face them, feel them, and let them go.
  • Have a plan to deescalate and ground yourself: Identifying ways that make you feel safe, secure, and calm, and implementing them in times of need, can help increase your resilience.
  • Do not be afraid to ask for help: Recognize when you need additional support and do not hesitate to pursue professional guidance. There is a vast network of highly qualified mental health providers that have expert knowledge and extensive experience in working with individuals diagnosed with borderline personality disorder.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

Managing Anxiety In The Workplace: Strategies For Success

Anxiety

Anxiety is the body’s natural response to stress and has been explained as “the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation…” Anxiety will present differently in different people, and its associated symptoms can range from mild to severe. Workplace anxiety generally develops in response to stress at work and can manifest in and outside of the workplace environment. Fortunately, there is an array of effective coping mechanisms and anxiety management strategies that can help to prevent, reduce, and even become more resilient towards work-related anxiety. The U.S. News & World Report offers various suggestions and simple tips to help relieve symptoms of anxiety, such as:

  • Acknowledge your feelings: Although it may seem that your anxiety will last forever, it won’t; by acknowledging and naming your feelings you can help diffuse your angst.
  • Arm yourself with a robust supply of relaxation tools and techniques: Test out as many different relaxation methods as you can to figure out what resonates with you best. Consider trying meditation, yoga, reading, listening to music, journaling, etc. to quiet your mind. Research has found that meditation can help lower blood pressure, reduce feelings of anxiety and depression, improve insomnia, and more.
  • Avoid getting overwhelmed: Slow down and do one thing at a time instead of attempting to multitask. By tackling one thing at a time, you can allocate undivided attention to completing each task accurately and efficiently.
  • Breathe: Focus on slowing down your breath to help pull your focus away from your anxiety and onto your breath.
  • Challenge your negative, anxious thoughts: Identify the anxious thoughts that surface when you think of work, analyze them, and challenge them to discern if your initial reaction is truly how you feel or if you are just assuming the worst.
  • Draw your attention to external stimuli: Look around you and notice tangible items in your surroundings; this can be both grounding and helpful in gaining perspective over your anxiety.
  • Focus on others, not yourself: Switching from an internal to an external focus can be helpful in reducing anxiety.
  • Take a break: Carve out time each day to take regular mini breaks where you can conduct a quick body check and see where you may be feeling tension, exhaustion, or any unwanted feelings.

While some amount of work stress is generally unavoidable, it is atypical for an individual to experience persistent and debilitating symptoms of anxiety and could indicate the presence of an anxiety disorder. If you are experiencing frequent and/ or severe bouts of anxiety it is best to err on the side of caution and consult a mental health professional.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Borderline Personality Disorder

DBT: A Powerful Therapy For Borderline Personality Disorder

Borderline Personality Disorder

Borderline personality disorder (BPD) is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic, mental health disorder. It is a complex psychological condition that is characterized by pervasive instability in moods, emotions, behaviors, and interpersonal relationships. This instability interferes with one’s ability to function in his or her daily life, long-term planning, as well as an individual’s sense of identity. Individuals diagnosed with borderline personality disorder often experience swift mood swings, including intense episodes of depression, anger, and/ or anxiety that may range in duration, lasting as short as a couple of hours to several days. The symptoms associated with BPD frequently result in highly unstable patterns of social relationships. This chronic condition is also associated with high rates of self-injury and suicidal behavior. The treatment for BPD often includes long-term participation in psychodynamic models of psychotherapy.

Dialectical Behavior Therapy

Dialectical behavior therapy (DBT) is an evidence-based psychotherapy that emphasizes the psychosocial aspects of treatment. It is founded on the principals of cognitive behavioral therapy (CBT) and blends Eastern mindfulness techniques (e.g., awareness, mindfulness, and attentiveness to current situations and emotional experiences) to encourage acceptance and change. Psychologist Marsha M. Linehan developed DBT in the late 1980s as a treatment method specifically designed for chronically suicidal individuals diagnosed with borderline personality disorder. Since its inception, dialectical behavior therapy has been and remains the gold standard method of treatment for individuals diagnosed with BPD and has also proven effective in treating individuals with other mental health conditions. DBT is a rigidly structured therapeutic approach that is carried out in three therapeutic settings: weekly individual therapy sessions, weekly DBT skills training group therapy sessions, and as-needed phone coaching. This allows participants to engage in individualized and collective treatment while focusing on the four modules of DBT, which are:

  1. Core mindfulness: the practice of being completely present and aware in the moment.
  2. Distress tolerance: becoming tolerant of pain in difficult situations instead of attempting to change it.
  3. Emotion regulation: decreasing emotional impulsivity, learning to manage and shift intense, problematic emotions.
  4. Interpersonal effectiveness: authentically advocating for one’s own wants and needs in a relationship in a way that is both self-respecting and non-damaging.

The entire DBT program (provided skills modules are not repeated) usually lasts about six months long, as approximately six weeks are allocated to each of the four skills modules. DBT is based on the notion that change can be balanced with self-acceptance. This gives individuals struggling with BPD the opportunity to build meaningful and stable lives. Dialectical behavior therapy aims to help an individual learn strategies, techniques, and tools to effectively manage the symptoms associated with borderline personality disorder, reduce the severity of symptoms experienced, and enhance one’s quality of life.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Eating Disorders

Body Image And Eating Disorders: How To Overcome Negative Thoughts

Body Image And Eating Disorders

Body image refers to how an individual perceives, thinks, and feels about his or her own body. Negative body image develops most often in early childhood, with 50 percent of pre-adolescent girls and 30 percent of pre-adolescent boys stating they dislike their bodies. A negative body image perception can be quite dangerous, leading to many possible long- and short-term consequences. Research has shown, for example, that a negative body image is one of the strongest predictors for the development of an eating disorder. Eating disorders are complex psychological conditions that are characterized by abnormal, irregular eating habits, and an extreme concern with one’s body weight or shape. The National Institute of Mental Health (NIH) specifically defines eating disorders as “serious medical illnesses marked by severe disturbances to a person’s eating behavior.” There are different types of eating disorders listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) under the Disorder Class: Feeding and Eating Disorders.

How To Overcome Negative Thoughts

While everyone experiences negative thoughts or feeling about their body from time to time, overcoming negative body image and thoughts related to eating disorders can be a particularly challenging process. To help adopt a healthier body image, consider the following tips, provided by the National Eating Disorders Association (NEDA):

  • Be kind to yourself: Practicing positive self-talk, for example, encourages self-confidence, effective coping, achievement, and a general feeling of well-being. Select a few affirmations, or positive statements about your body and repeat them regularly. Avoid self-criticism, treat yourself with respect, and shift your internal dialogue to replace negative self-talk with more positive and realistic statements.
  • Strengthen social connections: Build a robust support network that includes people who understand and support your journey towards a healthier body image. Surrounding yourself with positive influences can help reinforce a healthier mindset.
  • Focus on your health rather than your appearance: Shift your focus from appearance-related goals to overall health and well-being. Engage in activities (e.g., regular exercise, nutritious eating, self-care practices, ample sleep, etc.) that promote physical and mental well-being.
  • Set realistic goals: While there are benefits to aiming high, it is advantageous to start small. Unattainable goals, like striving for perfection in terms of appearance or body shape, only set you up for failure. Instead, set realistic and attainable goals related to overall health, well-being, and self-acceptance.

It is important to bear in mind that change takes time, and shifting negative thought patterns is a process that is not always linear. However, with ample support, effective strategies, and patience, it is possible for you to cultivate a healthier and more positive relationship with your body.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In

Behavior Therapy For Social Anxiety: What To Expect

Behavior Therapy

Social anxiety refers to fear or worry related to interactions in social situations. The Mayo Clinic explains that “comfort levels in social situations vary, depending on personality traits and life experiences…some people are naturally reserved, and others are more outgoing.” An individual that struggles with debilitating and pervasive symptoms of social anxiety may have social anxiety disorder. Social anxiety disorder (SAD), also referred to as social phobia, is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic mental health condition. The National Institute of Mental Health (NIH) explains that social anxiety disorder is “characterized by persistent fear of one or more social or performance situations in which the person is exposed to unfamiliar people or to possible scrutiny by others.” Social anxiety disorder is the second most diagnosed anxiety disorder and affects approximately 15 million American adults.

Cognitive Behavioral Therapy

According to the Anxiety & Depression Association of America (ADAA) cognitive behavioral therapy (CBT) is the clear first-line psychotherapeutic treatment for SAD. Cognitive behavioral therapy was developed in the 1960s by psychiatrist, Aaron Beck. CBT is a structured, short-term form of psychotherapy that “targets multiple areas of potential vulnerability (e.g., cognitive, behavioral, affective) with developmentally-guided strategies and traverses multiple intervention pathways.” CBT encompasses numerous strategies, and the most effective component of CBT is exposure to feared social situations. Cognitive behavioral therapy relies on a goal-oriented approach to hone healthy coping mechanisms for reducing anxiety and stress. The steps of CBT include the following, provided by Psychology Today:

  1. Identify troubling situations and/ or conditions in your life.
  2. Become aware of your emotions, thoughts, and beliefs connected to these troubling situations.
  3. Identify inaccurate and/ or negative thinking that may be contributing to your troubles.
  4. Reshape inaccurate and/ or negative thinking. To help facilitate this step, a therapist may encourage you to ask yourself if your view of the situation is based off an inaccurate perception of the situation or off facts.

CBT is based on the notion that one’s thoughts govern one’s feelings, which are directly linked to and influence one’s behaviors. The CBT framework aims to help people break unhealthy behavioral patterns by identifying and replacing dysfunctional patterns with positive thinking patterns. Despite the availability of effective treatments, data suggests that fewer than 5% of people of with social anxiety disorder pursue treatment in the year following initial onset and more than a third of people report symptoms for 10 or more years before getting help. If left untreated, social anxiety disorder can lead to adverse short- and long-term physiological consequences.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

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450 N Bedford Dr, Suites 304 & 211, Beverly Hills, CA 90210
9615 Brighton Way, Suites 410 & 412, Beverly Hills CA 90210
23564 Calabasas Road, Suite 207, Calabasas CA 91302

Phone: 310.927.4307
Email: suzannewallachmft@gmail.com


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