Cognitive Therapy with Psychophysiology

(Relaxation, Meditation, and Home Biofeedback).

 

 

We can learn to modify thoughts, feelings, behavior, and even our bodily responses.

Cognitive Therapies

You can learn to think differently with Cognitive Therapy, (or Cognitive Behavior Therapy), by learning how to decrease negative thinking and build a more resilient or optimistic view. Cognitive Therapy can also help with troublesome emotions which are often perpetuated by negative or self-critical thoughts. (more)

CBTi – Cognitive Behavioral Therapy – Insomnia

CBTi is a specific application of cognitive behavior therapy designed to treat insomnia. It has several key components. 

• Sleep Restriction
• Sleep Hygiene
• Reconditioning or Stimulus Control
• Relaxation Training
• Addressing Attitudes and Beliefs

In addition to these core components I tend to include Meditation to help get the mind to quiet down, and biofeedback to help the body calm down by increasing the sleep drive. (more)

Behavioral Activation

Behavioral Activation is an effective form of behavior therapy which is designed to increase activity levels, especially for those with pain, chronic fatigue, or depression. Difficulty initiating action and lack of enjoyment of pleasurable activities are hallmarks of a clinical depression. (more)

Relaxation Therapy

Most individuals can learn to relax deeply in under 4 minutes. Training begins with a collection of relaxation exercises that: regulate breathing, relax muscles, increase vagal tone, and quiet the mind. Each patient is provided with audio recordings to improve their practice at home. 

Here is a sample of the first recording:

Mindfulness Training

Practicing mindfulness involves learning to control attention in order to see the world more clearly without the conditioned responses each of us acquires throughout life.  Mindful awareness is the foundation for gaining  control over thinking and developing mental queting. (more)

Respiratory Retraining

Respiratory retraining involves learning how to control breathing while monitoring the how the body responds (i.e., biofeedback).  This technique can not only help you become relaxed, but one particular technique (Breath Holding) can reverse most panic attacks in under 1 minute by reversing hypocapnia (low carbon dioxide in the bloodstream). (more)

Biofeedback

Biofeedback provides a window through which to observe the subtle interplay between mind and body. This is done by attaching sensitive electronic sensors to the body and observing how the body changes during relaxation, meditation, or mental tasks. The sensors are usually taped or clipped to the fingertips or earlobes to record cardiovascular activity of the electrical activity of the skin. Biofeedback can have specific application to individuals suffering from migraine headaches or anxiety. (more)

Journaling

There is a role for developing insight in cognitive therapy. One of the best methods is to keep a therapy journal. I typically ask individuals to bring one with them to the sessions to record instructions and reactions during the session. More importantly, the journal is used to record observations of behavioral experiments and exercises and insights from relaxation and meditation practice sessions. All too often the revelations acquired in psychotherapy are lost between sessions. Likewise the gains made can be forgotten and unappreciated. (more)

Supportive Psychotherapy

Supportive psychotherapy is very helpful as a adjuct to cognitive therapy especially for individuals coping with chronic medical conditions. It helps develop insight and maintain commitment. My original training was in non-directive psychotherapy in which the therapist and client form a team to explore current concerns and existential issues. The client is supported in finding their own answers and tapping innate wisdom that they may have not appreciated before. The therapist’s role is largely to support the client in their process of internal self-examination.

Cognitive Therapy Doesn’t Deny Biology

The emphasis on cognition does not imply a rejection of the certainty that biochemical disruption lies at the heart of most forms of anxiety and depression. The first step always is to be seen by your physician to rule out the possibility of underlying medical problems.  Medication may be advised and should be carefully considered if recommended.  If you are reading this because your doctor recommended seeing me you have already taken that step.