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Thinking of seeing a psychologist? Here's how to choose the therapy best for you
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A psychologist you click with
One of the most important aspects of psychological treatment is having an engaging relationship with your psychologist. If you don’t “click” within the first few sessions, treatment is unlikely to be effective.
It’s also important to find the method of therapy that suits you best.
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Cognitive behaviour therapy (CBT)
It's one of the most widely used and well-known talking therapies. It is based on the assumption that the way a person feels is closely related to the way a person thinks and the way they behave.
To change a person’s feelings, a psychologist providing CBT will help that person engage in different activities that can help to change thinking and behaviour patterns.
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Acceptance&commitment therapy (ACT)
ACT targets a person’s tendency to avoid things.
- It introduces the idea of achieving a state of mind where people are able to notice the problematic thoughts, feelings, or behaviours but not be overwhelmed or consumed by them (the “acceptance” part.)
- It encourages people to identify values that are important to them and figure out ways their day-to-day life can reflect these values (the commitment part).
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Behavioural activation
It involves identifying and scheduling activities that promote enjoyment or reduce stress.
The focus of behavioural activation is on helping people develop specific goals and achievable plans that activate rewarding behaviours.
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Method of levels
It focuses on the control that a person has in their life, how it was interrupted, and how it can be restored. It uses the conversation that develops in therapy, based on the individual's perspective of their problems, as the main “technique”.
This type of therapy responds to how a person is functioning “right now” in the session as they’re talking to the psychologist.
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Treatment is simply a resource
And people can use to it help make sense of things that previously seemed senseless and to restore contentment, satisfaction, and feeling that you’re living a valued life. It’s the people who make treatments work.
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Action has the power to improve our low mood
We normally think our mind makes our body get into action, but the reverse is also true: Action has the power to improve our low mood.
When one is down in the dumps, even s...
The Depression Cycle
Depression can be distilled down into a problematic cycle due to reduced activity and low mood: when there is less activity, the person becomes withdrawn or isolated, and new opportunities become less likely, leading to a downward spiral.
Prolonged isolation and inactivity make previously enjoyable activities challenging or unappealing, making people withdraw further.
Behavioural Activation
The Behavioral Theory states that positive reinforcement acts as oxygen for the body/mind/soul, and makes the person break the cycle of negativity and depression.
The depression cycle of inactivity can be broken by Behavioural Activation which is an effective depression therapy in psychology. The depressed people are made to engage in activities they have stopped doing or are reluctant to do now.
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Key Ideas
Suffering from the fear of heights
People that have acrophobia have an irrational fear of heights. Many symptoms of acrophobia are shared with other anxiety disorders, such as shaking, sweating, a racing heart, diff...
Challenge your beliefs about heights
People with height phobias think something bad will happen when they are up high. But you are safer than you think and your feared outcome about heights won't really happen.
Ask yourself:
- What do you believe will happen when you expose yourself to your fear?
- How likely do you think it is that this would happen?
- What would be the outcome of it happening? (you might believe a tall building will collapse.)
Once you've answered the questions, start small with the thing you fear and see that the worst doesn't actually happen, or that it is not as bad as you feared.
The cause of acrophobia
- A traumatic or frightening event, such as falling off a ladder could cause a fear of heights because the distressing experience gets paired with heights in the person's memories.
- However, many people can't link their fear to a particular experience.
- Some people that fear heights did not have repeated safe exposure to heights.
- Finally, people with height phobia show subtle differences in their ability to maintain their balance, partly because they have more difficulty integrating perceptual information from their visual system.
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Key Ideas
The Way Therapy Works
This seems eve...
Therapy Techniques
- Some therapists are just there to listen and provide a backdrop.
- Even the silence that they exhibit seems to kindle the patients into divulging more of their most uncomfortable truths.
- Others keep the sequence of assignments and tests lined up, never pausing.
- Therapists play varied roles to get some valuable information out of the patient and make him better.
Therapy That Works
No particular form of therapy is proven to be better or more effective than others.
Different people prefer or respond to different forms of therapy.