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Dialectical Behavior Therapy (DBT) Skills to Help You Enjoy the Holiday Season

The holiday season is a time of joy for many people. Some, however, dread and struggle through this time as the whole holiday experience can be exhausting. While it may not be possible for people to control the situation around them, they can practice individual Dialectical Behavior Therapy (DBT) skills to navigate through the difficulties of the season and make the holidays enjoyable.

If you want to create a more stress-free and enjoyable season for yourself and others, keep these skills in mind.

Participate

This core mindfulness skill is about completely immersing yourself in what you’re doing at the moment. Practicing this skill allows you to gently let go of distractions so you can get back to who you are during the holiday season.

Always remember that you can participate either in misery or stress or in the various opportunities for joy that the season brings to people.

Build Positive Experience (BPE)

BPE begins with being mindful of positive events happening around you. People sometimes miss opportunities for connection or fun as they drown in their worries and problems. Take advantage of the positives that are possible this season. Some things you can do to build positive experiences are:

  • Watch time-honored films
  • Listen to your favorite holiday music
  • Schedule times for community functions, get-togethers, and other events

Attend to Relationships (A2R)

Relationships are similar to plants. When you do not water them, they wither and die. So, take the time to practice A2R. Send pictures or cards to your loved ones. Alternatively, connect with people by Skype, phone, or in person. The important thing is to let the important people in your life know that they matter to you.

If you believe you need or can benefit from DBT in Westport, CT, schedule a DBT session with The Center for Cognitive and Behavioral Health. We will work closely with you to create and implement a personalized treatment plan.

Contact us today.

Startup Business People Working on Laptop

Gentle Introspection Helps with Workplace Anxiety

Workplace anxiety can manifest in various ways for every individual: whether it’s an intense worry over an imminent deadline or a shapeless feeling of creeping dread, these mental stresses invite unpleasant thoughts that most people have little control over.

Such situations often develop into a second layer of anxiety caused by attempts to quell the initial anxiety. It’s a vicious cycle, and the compounding negative feelings can lead to full-on panic attacks. This is all very real and something that many people experience every day.

Psychiatrists in Westport, CT suggest that breaking this self-destructive cycle is possible through gentler methods of meditation. We break this down into two important principles to help you manage workplace anxiety better, at least until you can consult a professional for help.

Validate Your Feelings

You might be afraid to admit to your co-workers that you’re plagued by anxiety. This might be due to pervasive notions that anxiety disorders aren’t as real as physical pain like migraines. On the contrary, the National Institutes of Health reports that anxiety disorders are pervasive medical conditions affecting as many as 1 in every 5 Americans.

Acknowledging that your feelings of anxiety are just as real and painful as physical conditions allow you to take better care of yourself.

Acknowledge Anxiety as Part of Yourself

Psychologists have advocated for a more compassionate approach to dealing with anxiety for quite some time. Yes, this means having compassion for yourself, and not treating your feeling as “the enemy.”

Acceptance commitment therapy (ACT) is a new and innovative form of therapy that hinges on the neutral and non-judgmental observation of your negative thoughts. The technique essentially helps individuals re-orient their negative feelings towards anxiety into realizing that those feelings are part of their being — that they should not be resisted or pushed aside but accepted instead.

Anxiety is a medical condition that can inhibit a person’s ability to function normally, and our treatment programs are designed to help you manage it better. Contact us today to receive the professional help you need.

An Anxious Child

Words and Actions to Calm an Anxious Child

Anxiety is a common mental disorder in the United States, and it affects even children. According to the National Institute of Mental Health (NIH), this disorder persists among 25.1% of children ages 13-18 years old. The Anxiety and Depression Association of America (ADAA) adds that symptoms could appear as early as 7 years old. These numbers mean that one in four children show signs of anxiety and bear the possibility of carrying the disorder towards adolescence.

The Center for Cognitive and Behavioral Health understands how anxiety can have a huge impact on a person’s life. This can affect their ability to function in an everyday setting, such as in public places, at the workplace, in school, or in social gatherings. Our psychiatrists in Westport, Connecticut help children learn to manage their anxiety so that in the future, they may lead a balanced and happy life.

How do Children Manifest Anxiety?

Anxiety is a form of stress that stems from the worry or fear that something is about to go wrong. It’s easy to see why young children are prone to it. As they begin to explore the world outside of their home, they may encounter people, things, places, and circumstances that are unfamiliar and threatening to their young minds.

What to Do and What to Say

If you have an anxious child who suffers from mild to severe panic attacks, what you need to do is help him or her manage their fear. You can do and say the following:

  • “Can you draw me a picture of it?” This gives your child an outlet and helps him make sense of their fear. Turning their fear into a character demystifies it, which helps to reduce anxiety.
  • “Imagine that we’re blowing a balloon.” Sit with your child and encourage them to take deep breaths. Doing this together emphasizes your support without enabling the fear.
  • “Let’s pretend you’re a superhero.” Encourage your child to face his or her fears; and that, like their favorite superhero, they are stronger and can conquer those fears.
  • “Say, I am strong! I am brave!” Teach your child to say a self-encouraging chant when he feels afraid.
  • “It’s okay to worry.” According to psychologists, removing a trigger reinforces a child’s fear. The best way to approach anxiety is to teach children to acknowledge it. Tell your child it’s okay to worry for 10 minutes; but after the time is up, he can put this “character” in a box or a room and set it aside for the meantime.

Dealing with anxious kids is a delicate matter that we can help you with. At The Center for Cognitive and Behavioral Health, we help not just the children but their parents and guardians as well.

Contact us and learn more about our treatment program.

Looking for help is sign of strength

Individual treatment is often termed as psychotherapy, and is meant to help people with their emotional issues, which can range in order of their severity or intensity. The main aim of this form of therapy is to change the quality of life by defining the path of life clearly, and bringing in more clarity. Whether it is the problem of repressed childhood that you are facing, or an emotional breakdown due to divorce, failure or loss of a loved one, a professional psychologist can help you revive your mental health through systematic counselling.

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Get the most out of your work day

There are many emotional issues that find a corner in our heart, and refuse to die down. With time, these issues can transform into a sort of emotional tumor that impacts negatively on our daily life, such as lack of concentration, enthusiasm, self respect, will to change, encouragement, and so on. These issues can spiral into our lives in various ways and gets channelled into other zones, which can create problems in the relationships, professional life, and health.

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Help your child find new friends

Anxiety is something that exists in everyone’s life to a certain extent, and in a way it is medically known to be helpful as well. Because, anxiety helps us stay alert and be reactive to our circumstances, whether joyful or painful. However, when the anxiety reaches the stage where it overwhelms you mentally and physically, and affects your normal routine of life, you need the help of a clinical psychologist.

Read more

It is never to late to go to therapy

We define the goals and objectives of the counselling sessions in a very transparent manner to help patients overcome their problems quickly and effectively, and get the new lease of life they came looking for. We work with the patient as per their schedule, to fix an appointment that is mutually agreeable. We help you embrace life, the way it is meant to be.

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Put yourself on the first place

Individual treatment is often termed as psychotherapy, and is meant to help people with their emotional issues, which can range in order of their severity or intensity. The main aim of this form of therapy is to change the quality of life by defining the path of life clearly, and bringing in more clarity. Whether it is the problem of repressed childhood that you are facing, or an emotional breakdown due to divorce, failure or loss of a loved one, a professional psychologist can help you revive your mental health through systematic counselling.

Read more

Anxiety treatment for better tomorrow

Anxiety is something that exists in everyone’s life to a certain extent, and in a way it is medically known to be helpful as well. Because, anxiety helps us stay alert and be reactive to our circumstances, whether joyful or painful. However, when the anxiety reaches the stage where it overwhelms you mentally and physically, and affects your normal routine of life, you need the help of a clinical psychologist.

Read more

Don’t be embarrassed to go on couples therapy

We define the treatment path in couples therapy after patiently listening and carefully understanding the problems couple is facing. Our practical and scientific approach, while balancing and weighing the emotions at stake, helps us bring in the much needed transparency and attachment among the partners. It definitively helps in doing the right thing, and taking the right decision, not only for the relationship, but personally as well.

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