 Cognitive-behavioral therapy (CBT) is rooted in the premise that human thoughts, emotions, and behaviors are interconnected and impact one another in a continuous cycle, beginning with one’s interpretation of a stressor. The goal of CBT is to help individuals identify and challenge distorted thought patterns or core beliefs that lead to negative self-perceptions or unhealthy behaviors. By addressing and modifying these cognitive distortions, individuals can free themselves from false core beliefs and develop healthier coping mechanisms.
Fundamental principles of cognitive-behavioral therapy include: 1. Cognitive Restructuring involves identifying and challenging negative thought patterns and then replacing them with more realistic ones. Clients learn to recognize automatic thoughts contributing to distress and replace them with healthier alternatives. 2. Behavioral Techniques: CBT often involves using behavioral strategies to modify patterns of behavior that contribute to psychological distress. Strategies may include exposure therapy for phobias, behavioral activation for depression, or systematic desensitization for anxiety. 3. Goal-Oriented and Problem-Solving: CBT is typically a short-term, goal-oriented therapy that focuses on specific issues. Clients work with their therapists to set clear goals and develop achievable strategies while implementing practical problem-solving skills to address life challenges. Strategies include breaking down problems into manageable parts, generating potential solutions, and evaluating their effectiveness. 4. Exposure Therapy: Beneficial for anxiety disorders, exposure therapy involves gradually and safely facing feared situations or stimuli. This helps individuals overcome anxiety by learning that the perceived threat is not as harmful as initially thought. 5. Homework Assignments: Therapists often assign homework to clients, encouraging them to practice new skills and implement strategies outside of therapy sessions. 6. Mindfulness and Relaxation Techniques: CBT often incorporates mindfulness practices and relaxation techniques to help individuals ground themselves in the present moment, better manage stress, and reduce anxiety. While CBT may explore the roots of specific issues, its primary focus is on the present and helping individuals develop coping strategies for current challenges. The tenets of cognitive behavioral therapy are evidence-based. They are often used as a standalone treatment and in combination with other therapeutic approaches. CBT is typically a short-term, goal-oriented therapy that emphasizes collaboration between the therapist and the individual. It has been found effective in treating anxiety disorders, depression, post-traumatic stress disorder, eating disorders, and addictions. The skills learned in CBT can also be valuable for individuals in managing stress and improving overall well-being. In the treatment of substance or behavioral addictions, integrating CBT techniques can be particularly beneficial. For example, CBT can help individuals with substance use disorders by addressing the cognitive patterns that contribute to addictive behaviors and by providing practical skills to manage cravings, cope with stress, and navigate future situations that may trigger substance use. Cognitive-behavioral therapy is a versatile and effective therapeutic approach that facilitates a healthier interplay between thoughts, emotions, and behaviors. Its structured and goal-oriented nature makes it beneficial to many mental health concerns and populations seeking therapy. Vicki Howe, LCMHC, LCAS, CCTP, NCC #CognitiveBehavioralTherapy #MentalHealthTreatment #Mindfulness #ChangingThoughtPatterns #CBTforWellbeing
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 Why do some people form addictions while others do not?
Initial use of substances or other problematic behaviors often begin voluntarily, borne from a sense of curiosity, the desire to be accepted by peers, or as an escape from the effects of trauma. No one experiments with alcohol or drugs with the intent of becoming addicted, and while addiction can develop within anyone, certain aspects make it more likely to occur in some individuals. A family history of substance abuse, personal trauma, domestic violence in the home (emotional, physical, or sexual), undiagnosed or untreated mental health conditions, and a lack of social support make addiction more likely to develop from experimental use. Brain Circuits Simplified The following is a simplified version of the brain chemistry underlying addiction as this forum does not support the time or space to detail the complexities involved. The key chemical involved in addiction (whether substance use or behavioral patterns) is dopamine which impacts several regions of the brain, collectively referred to as the mesolimbic dopamine pathway. Together, these areas of the brain support the necessary chemical reactions to induce pleasure sensations and reinforce those sensations, while simultaneously impairing one’s ability to control impulses and practice sound judgement. The brain remembers these pleasurable sensations and the more the behavior is practiced, the stronger the urge to repeat it becomes, sometimes in a habitual manner that manifests as chemical dependence (addiction). Addiction’s Impact on Quality of Life The impact of addiction can typically be seen in an individual’s personal relationships, job performance, finances, legal problems, and health concerns. One of the leading indicators that a person can achieve successful recovery is strong social support, like family and long-term friendships. Ironically, one of the biggest impacts of addiction is the damage to family relationships due to broken trust. Family and/or couples counseling can often increase the chances of a successful recovery as it helps to repair the damage inflicted by previous behaviors associated with substance abuse and reinstates a support system in the individual’s life. When family members are not willing to engage in the recovery process, therapists can often help clients find opportunities to develop new sober friendships to establish a support system. If you or a loved one is experiencing chemical dependance, there is help. Please contact our office at (252) 571-6508 to schedule an appointment with a Licensed Clinical Addictions Specialist that can walk you and your family through the process of recovery in a judgment-free environment. For more information about addiction, visit the National Institute of Drug Abuse (NIDA) website at https://nida.nih.gov/, or the Substance Abuse and Mental Health Services Administration (SAMHSA) website at https://www.samhsa.gov/. Written by Vicki Howe, LCMHC, LCAS, CCTP, NCC #Addiction #MedicalModel #Disease #Alcohol #SubstanceAbuse #BehavioralAddiction #Gambling #Pornography #FoodAddiction #BrainChemistry #Dopamine #Recovery #SupportSystem #FamilyRelationships #Counseling #AddictionRecovery #ChemicalDependence #Empathy #Support #NoStigma #EndTheStigma #MentalHealth #AddictionHelp #RecoveryJourney #Healing #Hope #SAMHSA #NIDA  Facing the Holidays in Recovery
Recovery from substance abuse is a life-changing experience that defines your inner strength and ability to overcome unimaginable strongholds. Use this inner resilience to celebrate the holidays and your new healthy lifestyle without compromising your personal growth by managing your triggers, cravings, and urges with a relapse prevention plan. Managing Triggers Triggers are things we encounter that prompt an unhealthy behavioral response, like the use of substances to cope with reminders of our previous behaviors or traumatic experiences. Certain people or places may pose as triggers for relapse, as well as specific emotions, thoughts, images of drugs, and familiar situations – even smells can trigger a memory and initiate cravings. During the holidays, triggers increase as we typically have added stressors like financial concerns, family conflict, longer work hours, and increased social gatherings. Maintaining abstinence during the holidays may prove more difficult when we experience social isolation or estrangement from family, however, some triggers come disguised as celebrations such as a holiday or birthday. Identifying personal triggers and accepting the responsibility for managing them is a crucial part of recovery. Managing Cravings Drug cravings significantly increase the risk of relapse, may continue to occur many years into recovery, and can last as long as 20 minutes after cravings and urges begin (Product Prototypes to Combat Drug Craving Challenge, 2022). Healthy distractions, yoga, meditation, and social support may help to decrease the relapse potential during intense cravings and urges to use a drug. Maintaining a healthy lifestyle may help decrease relapse potential (healthy diet, regular exercise, sufficient sleep, and proper hydration), as does remaining actively involved with your community and sober friendships. Relapse Prevention Managing triggers, cravings, and urges to effectively prevent relapse requires planning, the ability to proactively avoid risky situations, or utilizing effective coping skills when avoidance is not an option. A relapse prevention plan identifies personal triggers, healthy ways to respond to those triggers, and people to contact if social support becomes necessary. It is sometimes difficult in the face of a trigger to explain to a friend or family member what you need from them, so explain this to them beforehand. If you find it difficult to ask for help, share with them a code word to indicate that you are in a potential relapse situation so that they understand what you need when you contact them for support. In Closing As the holidays quickly approach, take measures to protect the sobriety you worked so hard to achieve! If you find that the holidays or other celebrations pose a relapse trigger for you, create new traditions that promote abstinence and involve recovering friends and family members in these traditions. If you experience a lapse or relapse, know that this is a common occurrence and is considered part of the recovery process (Louie, 2021). Remember that you are not starting over from Day 1; consider it a temporary setback. Examine the events leading up to the relapse episode to identify specific triggers that contributed to the behavior, seek out possible holes in your relapse prevention plan, then apply the new knowledge to be better equipped for future situations. If you need help creating a rock-solid relapse prevention plan, a mental health professional can help. Call our office today to schedule an appointment with one of our licensed clinical addiction specialists. Happy holidays! References Louie, S. (2021, May 11). Relapse Is a Part of Recovery. Retrieved from Psychology Today: https://www.psychologytoday.com/us/blog/minority-report/202105/relapse-is-part-recovery Product Prototypes to Combat Drug Craving Challenge. (2022, October 19). Retrieved from National Institute on Drug Abuse: https://nida.nih.gov/research/nida-research-programs-activities/nida- challenges-program/product-prototypes-combat-drug-craving By Vicki Howe, LCMHC, LCAS #holidaysinrecovery  We all arrive at turning points in life, places of transition that require us to step into the darkness of the unknown. Within these periods of change, we often become anxious and fearful. Some common major life transitions for adults include becoming a parent, developing a medical illness, retirement, divorce, and becoming an empty-nester, just to name a few. Transitions have a common golden thread – facing an unknown future after building comfort in a routine lifestyle. As intimidating as change may be, it remains inevitable and our approach to these transitions dictates our level of difficulty within the experience. Along the golden thread lies reactions to change like denial of reality, fighting the inevitable, and liberation through embracing change. Denial of Reality Avoiding the reality of a life event and refusing to acknowledge that an adjustment is necessary only serves to prolong the healing process. In raging against the truth of a new reality, we lie to ourselves to justify the avoidance of change. In the words of journalist Nikki Rosen, “No denial of the truth will ever invalidate it (Rosen, 2013).” Fighting the Inevitable Often, we become angry when life forces change upon us. No longer denying the reality of the situation, we focus on the perception of unfairness. During such a reaction, we may appear angry or bitter to those we encounter in daily life, and it may begin to affect our relationships. Anger is a secondary emotion that frequently erupts from a place of fear, helplessness, or shame. Embracing Change  We can embrace change by accepting the losses of the life we once knew and acknowledging the need
to move forward. According to Thomas & Wang (2022), acceptance of the situation allows us a sense of freedom from attempting to control circumstances that we are powerless to change. In the words of C.S. Lewis, “You can’t go back and change the beginning, but you can start where you are and change the ending (Alaili, 2021).” This perspective provides us with a new vantage point, a place in which to witness future possibilities. Life’s transitions can be difficult and traveling the path of change is rarely easy. If you find yourself in a period of change that is difficult to brave alone, a mental health professional can provide the guidance you need for liberation through embracing change. by Vicki Howe, LCMHC, LCAS, 12/1/2022 References Alaili, A. (2021, January 2). You Can’t Go Back & Change the Beginning. Retrieved from Entrepreneur Post: https://www.entrepreneurpost.com/2021/01/02/you-cant-go-back-and-change-the- beginning-but-you-can-start-where-you-are-and-change-the-ending-c-s-lewis/ Rosen, N. (2013). In the Eye of Deception: A True Story. E-book, self-published for Kindle. Thomas, I. S., & Wang, J. (2022). What Makes Us Human: an Artificial Intelligence answers life's biggest questions. Boulder: Sounds True. |