Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is one of the most common treatment modalities. It is evidenced based and considered the "Gold Standard" of care for both anxiety and depression. CBT helps you learn the connection between your thoughts, feelings, and behaviors by realizing that it is your perception of events – rather than the events themselves – that determines how you will feel and act in response. With CBT, you’ll be able to adjust the thoughts that directly influence your emotions and behavior.
Exposure and Response Prevention
Exposure and Response Prevention (ERP) is an evidenced based therapy that is widely used for the treatment of Obsessive Compulsive Disorder. However, it is also highly effective for treating generalized anxiety. ERP is used when "worrisome" or "anxious" intrusive thoughts are the primary symptom of your anxiety. ERP involves exposing yourself to your own internal thoughts that trigger your anxiety. This is done by setting aside specific time each day to "worry" about your anxiety. Your worrisome thoughts will gradually decrease until they are completely eliminated. ERP does involve a level of commitment on your part as you will have to write down your daily thoughts, maintain your exposure exercise twice a day, and track your level of anxiety.
Coping Skills
A coping skill can be anything that helps you feel calm or relaxed. However, the most common coping skills involve activities that incorporate the five senses; taste, touch, sound, smell and sight. Other types of coping strategies involve; developing distraction activities, repeating a positive affirmation, reaching out to support people, and changing a negative or worrisome thought into a positive thought.
Relaxation Skills
Relaxation skills include; controlled deep breathing, progressive muscle relaxation, developing and maintaining a healthy sleep routine, physical activity and positive eating.
If you are experiencing a mental health crisis please call: National Suicide and Crisis Line; 988 (call or text).