All Entries Tagged With: "Techniques"

Using Cognitive Behavioral therapy at home

The book I’m reading and working through with Leslie has been challenging the way I think and solve emotional problems. So far I have learned that cognitive-behavioral therapy is based on the idea that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events. The benefit of this is that we can change the way we think to feel and act better even if the situation does not change. Cool huh. The great thing about cognitive behavioral therapy is that you don’t have to see a therapist because there is so much information and many techniques you can try on your own with the help of a friend or loved one. All you need is education. Leslie and I are currently reading the book Cognitive Behavioral Workbook for Depression. It helps me understand the basics in depressive thinking and it also provides Leslie with homework. (The kind of homework that if you have depression you won’t want to do.) It’s a good thing I’m around to help with her daily tasks that hopefully will help her begin to challenge depressive thinking.

Why do people who suffer from depression or any other mental and emotional problem go to therapists? I think they go for a couple of reasons. First, they have been taught by society that if you have problems you should seek help in the form of a therapist. Second, we believe therapists know something about these illnesses that we don’t, which makes sense since they most likely studied for a long time. Third, because we need to tell someone our problem who is a neutral party, that doesn’t know our friends and is paid to tell you, “You’re not crazy”. I think the success you can have by paying hundreds of dollars to a therapist can be duplicated at home based on a few assumptions. They are that you have someone close to you that you trust completely and who is willing to help you with your challenges. The next thing is to do some research on the internet or at your local library on cognitive behavioral therapy specifically, techniques you can try and begin developing an active plan for educating yourself. This process does not have a time line, but if possible you should set milestones that you would like to achieve. Once you have identified literature that you believe could begin to help you down the path of achieving positive mental health the tough stuff happens. Your trusted companion who is helping you through this process so far will need to be truly committed during the next part of your self help mental health plan. Work through the literature and begin working on the techniques, it’s that simple.

Even though it is simple I have noticed with Leslie that simple tasks can be paralyzingly difficult to the depressed mind. This simple process is something we have been working on for the past few months and we are in the “practicing techniques” stage. Most days I have to encourage her and help her through some tasks and other days she completely surprises me and does them all on her own. In those moments my mind races ahead of me and I think we’re close to conquering this depression stuff but she reminds me that we have just taken a few steps forward. I always tell her we should celebrate the victories when they come and I still choose to be excited because as long as we are moving forward I know one day soon Leslie will be a master of her mind.