What is CBT?

By Jade Caswell, MA, LMHC, NCC

            Cognitive Behavioral Therapy (or CBT) is one of the most common and best researched forms of psychotherapy, but what is it- really? CBT is actually a combination of two distinct therapeutic approaches, cognitive and behavioral therapy, and incorporates features of both. Put together, CBT can be best described as an approach that helps people understand the connection between their thoughts, feelings and behaviors. CBT is a goal-oriented, short-term therapy that considers the role biological, psychological and social factors contribute to a person's mental health. In addition, it is a well-researched treatment for mood disorders, trauma, eating disorders, addiction, and stress management. For example, CBT can aid individuals with mood disorders reframe their negative thoughts and practice identifying how these thoughts contribute to their emotions and behaviors. Self-monitoring can be assigned as homework, and can help an individual identify their stressors, thoughts, feelings, behaviors and coping strategies. A therapist can assist in recognizing patterns of thoughts and behaviors and teaching healthy coping strategies. CBT is a collaborative approach, with therapists and clients working together to create goals, evaluate progress and achieve the best outcome. While CBT encompasses a wide variety of interventions, a few of the most common ones are described below:

Mindfulness/ Relaxation: Learning to connect with the present moment and utilizing relaxation techniques such as deep breathing, progressive muscle relaxation or meditation to manage emotional responses.

Cognitive Reframing: Identifying unhelpful or negative thoughts and reframing these in a positive direction.

Behavioral Activation: Scheduling pleasant daily activities, breaking the cycle of avoidance and withdrawal and increasing engagement in life. (Often used as a part of treatment for depression.)

Exposure: Safely and gradually approaching fears to decrease avoidance and associated anxieties. (Often used as part of treatment for phobias and social anxieties.)

Thought Records/ Journaling: Identifying the connection between thoughts, feelings and behaviors and aiding emotional processing and self-monitoring.

Interested in starting CBT? Our highly skilled and trained therapists are happy to help you start your journey today! Please reach out to our office at 813-335-9794. We look forward to hearing from you!

De-Stress by Organizing your Space

By Jade Caswell, MA, LMHC

            Have you ever felt overwhelmed or frustrated in a cluttered, disorganized space? If the answer is yes, there may be new research to explain that feeling. Living in a cluttered environment has been shown to influence stress response and lead to poorer mental health outcomes (Bodrij FF et al., 2021). To explain this, the human brain has an affinity for completeness and organization. Adding clutter to our surroundings can confuse the brain and represent 'unfinished business' in the psyche. This, in turn, can lead to feelings of being irritated, overwhelmed, and feeling out of control. By reducing disorganization, we can take back a sense of control of our surroundings and focus on present tasks. Research has additionally demonstrated that not only does living in a clean, de-cluttered home influence positive mental health outcomes, but also can have a positive influence on our physical health too (Keith, 2000). Need more motivation to get organized? Being in a cluttered environment may also reduce your brain's ability to process information and limit concentration on tasks (Ognjanovic S et al., 2019). Read more below on how to get started and take back control of your living space.

1. Enlist the help of others--

By having a team (friends, family, etc.) and deciding on a schedule, you may be able to get much more done in a shorter amount of time, while having fun along the way.

2. Setting a timer--

Try time blocking or setting a timer and devote that time to cleaning and organizing your space. Set a timer for a short period of time (10-15 minutes) and see what you are able to accomplish. It may be more than you think!

3. Start Small--

Focus on one room where you spend the most time (living room, bedroom, office) and try to work on just one room at a time. Trying to prioritize too many rooms at once can lead to feeling overwhelmed.

4. Consider donating items you no longer have use for--

For new or unused items, donation can be a great way to give back to the community and provide more motivation to get rid of things we no longer need.

Need more guidance? Please reach out to us! Call our office today at 813-335-9794.

Mental Health and Social Media Use

By Jade Caswell, MA, NCC, LMHC

In today's day and age, social media is a powerful tool to connect and inform; however,

excessive usage has been linked to poor mental health outcomes. Let's face it-- social media apps

can be hard to put down, and even more difficult for the developing brain in children and

adolescents. On average, most Americans spend 2 to 3 hours scrolling on some form of social

media. While research is still ongoing, most studies point to worsening mental health outcomes

the more hours an individual spends on social media. For instance, consuming more than 3 hours

per day of social media has been connected to higher rates of depression and anxiety. Many

individuals also report that social media leads to increased comparison, which can influence

one's perception of body image and lead to insecurities. Cyberbullying is also a concern,

particularly for adolescents, which can lead to significant emotional distress and harm. With the

development of AI and algorithms, social media can not only be hard to put down, it can also

become addictive. While social media is not going away anytime soon, it can be helpful to

consider how we engage with social media and become intentional about healthy usage to protect

our mental health. Below are some helpful tips to consider!

1. Set boundaries

- Consider putting time limits on media use. App timers can help with this.

- Designate certain places as phone free zones (ex. bedroom, family room, school/ work).

- Enlist an accountability buddy.

2. Do regular check-ins

- Consider asking yourself how you feel after using social media. (Draw awareness to how you

feel mentally/ physically.)

- Ask yourself the following questions: Do I feel reenergized or drained? Do I feel connected or

am I comparing myself to others?

- Consider how certain apps or media negatively (or positively) influence mood.

3. Take breaks

- Consider doing a social media detox. This could be an hour or a full day.

- Determine how much time you are spending on social media, and where breaks or downtime

could be helpful.

4. Consider how you're using social media

- Are you passively scrolling (doom scrolling) or actively connecting or creating?

- Determine your values when it comes to social media use and if they are in alignment with how

you interact online.

- Ask yourself what your motivation and objectives are for social media use.

Need more guidance on where to start?

Contact us today at 813-335-9794. We look forward to hearing from you!