Cognitive Behavioral Therapy

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World Mental Health Day

When every region on this planet has an adequate amount of mental health facilities, therapists, and medicine to treat its citizens, perhaps we can then say we’re entering a phase of global health success!  Many people are living in war-torn areas, while others are dealing with natural disasters.  These calamities take a toll on a person’s mental health.  That is one reason why mental health experts are especially important for these global residents.

The References

The following resources have a wealth of information for individuals experiencing mental health conditions, for those providing emotional support to loved ones who’ve been diagnosed, and others without conditions who simply wish to become more knowledgeable regarding mental health sciences.  

The Importance Of Relaxing

The following nature video (Relaxing Tree, 2020) is a reminder that visiting parks and listening to the sounds of nature can become a vital ingredient in having and maintaining calmness for positive mental health.  It can become a method of getting away from it all periodically!

[VIDEO:  4K RELAXING NATURE SOUNDS – SHORT VIDEO CLIPS OF NATURE:  SOURCE:  RELAXING TREE, 2020]

Other forms of relaxation can involve meditating, engaging in yoga exercises, participating in arts such as sewing, crocheting, knitting, reading publications from favorite bookstores, and taking a walk after dinner, which can help reduce a few calories as an added benefit.  Listening to quiet music, cooking/baking, gardening, housework, painting, sculpting, coloring in a coloring book, landscaping, drawing, building furniture, writing in a spiral notebook about one’s feelings and experiences, and watching television are also forms of relaxation.  

A Person Should Never Label Oneself

An important aspect to remember is that just because a person is diagnosed with a mental health condition doesn’t suggest even remotely that they are a mental health condition.  What the diagnosis means is that it’s another one of life’s challenges.  

A Person Should Never Blame Themselves, Nor Compare Themselves

Some people will experience influenza and will suffer from symptoms temporarily.  It could be because they’re younger, have no prior history of respiratory issues, and lack a compromised immune system.  Conversely, other people may have a longer bout of the illness since they have a prior history of respiratory issues, they’re older, and already have a compromised immune system.  

In a similar vein, each person who is diagnosed with a mental health condition may have a different reason for their mental health condition.  For example, a person could be diagnosed with schizophrenia because they also have a form of Alzheimer’s Disease (i.e., comorbidity–more than one condition).  Another person is diagnosed with schizophrenia because they have a sibling (twin) or a parent who was diagnosed with the condition years earlier (i.e., genetics).  In taking the conversation in another direction, a person could be diagnosed with mild depression and needs medication temporarily because it began with becoming overwhelmed by life.  They experienced too many negative personal life events.  And then for another person diagnosed with depression, they may have to use prescriptions for the rest of their life because their brain chemistry has changed dramatically. 

The associations, the causations, the bottom-up (i.e., physical illness bringing on the mental health condition), and other explanations are too involved and nuanced for the “How did this person acquire a mental health condition?”  Thus, there can be any number of reasons why a person acquired a mental health difficulty, and it may not be a similar reason for other people with the same condition.  Also, there could be situations where there are no known current explanations why someone ended up with a mental health condition, because those reasons are waiting for scientific discovery.

Getting Rid Of Stigmas

In the constant struggle to remove the stigma that remains in society concerning mental health challenges, people with psychiatric issues need to remember that they are not alone.  Everyone has some form of mental health issue.  Some mental health issues are minor, others are large, while others are dealing with comorbidity.  Whatever the circumstance, everyone has something they’re dealing with.  A person needs to keep going and live their life to the best of their ability!

There Is No Room For Negativity

Anyone who would make comments that a person with a mental health condition needs to “Get over it” or some other form of mocking/psychological abuse is not someone who should be in anyone’s social circle during the adjustment and recovery phase, and that could be for a lifetime.  When a person is dealing with a psychiatric issue, they need supportive individuals who provide empathy and lots of encouragement.  Actually, the toxic entities could be individuals who contributed to the mental health condition.

A Mental Health Issue Is Not Necessarily Psychiatric, Requiring Medication

A psychiatric issue occurs when the brain chemistry has changed (i.e., an imbalance of a specific neurotransmitter) and a clinical therapist is required (i.e., psychiatrist).  For instance, a person diagnosed with schizophrenia has an imbalance of dopamine (an imbalance of dopamine is associated with schizophrenia).  Thus, medication is necessary to create a healthy brain chemistry.  Other people may have phobias (i.e., height, insects, certain animals, specific places, etc.), and a psychologist would be suggested for learning techniques in removing said phobias.  A psychologist is ideal when experiencing relationship difficulties.  A psychologist might be used for cognitive behavioral therapy (CBT) to help a client learn new thinking strategies in maneuvering life, along with achieving goals.

The following is a video that talks about psychotherapy, which is a completely different brand of therapy altogether:

[VIDEO:  WHAT IS PSYCHOTHERAPY?  SOURCE:  PSYCH HUB, 2020]

Family Members Becoming Involved In Their Loved Ones’ Journey

It cannot be emphasized enough that family members can make important contributions when a person is diagnosed with a psychiatric condition.  Members can provide a guardrail of sorts in making certain that individuals keep doctor’s appointments with therapists and take prescribed medications.  They can even attend these doctor appointments with their loved ones.  The person diagnosed with a psychiatric condition can believe that they have partners in gaining a positive quality of life.  In extreme cases, a family member may need to obtain conservatorship.  All of these suggestions can avoid potential tragic situations with law enforcement, which we hear all too often in the media.

Weight Gain From Medications Is A Possibility, Although…

People who are diagnosed with a psychiatric condition need to ask the therapist for prescriptions that have a much lower possibility of weight gain.  Many of these psychotropics and antidepressants (Bright Horizons Psychiatry, 2024) are not only responsible for a larger waistline, but also for the possibility of experiencing metabolic syndrome because of the additional weight gain (i.e., higher blood pressure, higher blood sugar leading to cardiovascular issues) (Cleveland Clinic, 2025).   Conversely, a psychotropic and antidepressant may not necessarily cause actual weight gain.  Taking these medications can result in a complete change to the body’s metabolism.  Some individuals can experience fatigue, water retention, hormonal changes, and other modifications without additional calories to their diet (Bright Horizons Psychiatry, 2024).

As an aside, imagine the middle-aged woman who was already experiencing metabolic syndrome because of weight gain from hormonal changes (menopause), and is now prescribed an antidepressant or psychotropic.  She will have to worry about even more weight gain difficulties, and unfortunately, could become a likely candidate for cardiovascular issues, and worse.

An Important No-No

If a person wants to go off their medication, that procedure needs to be done with the guidance of the therapist and gradually!  Waking up one morning and deciding to cease taking medication can send an individual spiraling out of control, and with tragic consequences to themselves and others.

Finally, dealing with a mental health condition, especially one that has altered the brain chemistry, is rough!  Having said that, once a person has gained clarity through doctor visits and taking medication, a person could use their condition and start anew with living their life instead of merely existing!  

Here’s wishing you good health, love, and lots of understanding!

Vikki

References

American Academy Of Neurology.  (2025).  Brain Health For All.  Retrieved From https://www.aan.com/

American Psychological Association. (2025).  We promote psychological science and knowledge to benefit society and improve lives.  Retrieved From apa.org

Behavioral Scientist.  (2025).  Health.  Retrieved From https://behavioralscientist.org/topics/health/

Better Health Channel.  (2022).  Cognitive Behaviour Therapy (CBT).  Retrieved From https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cognitive-behaviour-therapy

Bright Horizons Psychiatry. (2024).  Managing Weight Gain Caused By Psychiatric Medication.  Retrieved From https://brighthorizonspsychiatry.com/managing-weight-gain-caused-by-psychiatric-medication/

Cleveland Clinic.  (2025).  Metabolic Syndrome.  Retrieved From https://my.clevelandclinic.org/health/diseases/10783-metabolic-syndrome

deVries, L. P., van de Weijer, M. P., and Bartels, M.  (2022).  The Human Physiology Of Well-Being: A Systematic Review On The Association Between Neurotransmitters, Hormones, Inflammatory Markers, The Microbiome And Well-Being.  (Vol. 139). https://doi.org/10.1016/j.neubiorev.2022.104733  Retrieved From https://www.sciencedirect.com/science/article/pii/S0149763422002226

Europe’s Journal Of Psychology.  (2025).  An Online-Only, Open-Access Journal For Scientific Inquiries Into A Wide Range Of Topics In Psychology – Free Of Charge For Authors And Readers.  Retrieved From https://ejop.psychopen.eu/index.php/ejop

Healthcare Communications Network.  (2025).  Psychiatry.  Retrieved From https://hcn.health/hcn-trends-story/category/psychiatry/

Healthline.  (2025).  Mental Well-Being.  Retrieved From https://www.healthline.com/mental-health

JAMA Network.  (2025).  Psychiatry.  Retrieved From https://jamanetwork.com/journals/jamapsychiatry

MDPI.  (2025).  Journal Of Behavioral Sciences.  Retrieved From https://mdpi.com/journal/behavsci

MedicalNewsToday.  (2025).  Mental Health.  Take Care Of Your Mental Well-Being With Evidenced-Backed Resources.  Retrieved From https://www.medicalnewstoday.com/mental-health

Miller, C. (2025).  Mental Health Disorders And Teen Substance Use.  Why It’s Especially Tempting – And Risky – For Kids With Emotional Or Behavioral Challenges.  Retrieved From https://childmind.org/article/mental-health-disorders-and-substance-use/

National Alliance On Mental Illness.  (2025).  Dissociative Disorders.  Retrieved From https://www.nami.org/about-mental-illness/mental-health-conditions/dissociative-disorders/

Neuroscience News.  (2025).  Latest Neuroscience News.  Retrieved From https://neurosciencenews.com/

NewScientist.  (2025).  Mind.  Retrieved From https://www.newscientist.com/subject/mind/

Psyche.  (2025).  Know Your Self.  Retrieved From https://psyche.co/

Psych Hub.  (2020, November 3).  What Is Psychotherapy?  [VIDEO].  Retrieved From https://www.youtube.com/watch?v=wmHcB8aOlkI

Psychiatrist.  (2025).  Just Published.  Retrieved From https://www.psychiatrist.com/

Relaxing Tree.  (2020, October 10).  4K Relaxing Nature Sounds – Short Video Clips Of Nature.  [VIDEO].  Retrieved From https://youtu.be/nqye02H_H6I?si=iHaQAgPVoU025-mF

ScienceDaily.  (2025). Mind & Brain News.  Retrieved From https://www.sciencedaily.com/news/mind_brain/

Smithsonian Magazine.  (2025).  Science/Mind & Body.  Retrieved From smithsonianmag.com/category/mind-body

Taylor & Francis Online.  The Journal Of Social Psychology.  Latest Articles.  Retrieved From https://www.tandfonline.com/action/showAxaArticles?journalCode=vsoc20

The British Psychological Society.  (2025).  Explore Psychological Publications.  Retrieved From https://explore.bps.org.uk/

The Scientist.  (2025).  Exploring Life, Inspiring Innovation.  Retrieved From https://www.the-scientist.com/tag/psychology

Therapy In A Nutshell.  (2025).  No One Ever Taught You How To Regulate Your Emotions.  Let’s Change That Today.  Retrieved From https://therapyinanutshell.com/

Thompson, D.  (2025).  Industrial Chemical Linked To Parkinson’s Disease.  Retrieved From https://www.medicinenet.com/industrial_chemical_linked_to_parkinsons_disease/news.htm

Wiley Online Library.  (2025)  Psychiatry.  Retrieved From https://onlinelibrary.wiley.com/action/doSearch?AllField=psychiatry

World Health Organization.  (2025).  Bipolar Disorder.  Retrieved From https://www.who.int/news-room/fact-sheets/detail/bipolar-disorder

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Mental Health Recovery: Healing the Entire Body

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Along with Cognitive Behavioral Therapy (CBT), psychotherapy, drug therapy where necessary, Pet Therapy, and a few other disciplines mentioned in earlier posts, there are others which benefit the individual recovering from mental health difficulties.  The therapist can suggest them during stages of the recovery process to bring maximum outcomes.

Acupuncture A licensed practitioner inserts needles in various points in the body to give relief to the individual from aches brought on from mental health problems.

Exercise Fitness routines are so important for members of the general population to engage in, and particularly individuals with mental health difficulties.  Exercising allows them to look outward instead of focusing on psychological issues.  Additionally, endorphins (a group of neurotransmitters) are released throughout the body during fitness routines.  The individual is now placed in a calmer, happier frame of mind.

Massage Therapy A lower body immune system can result from lengthy mental health problems.  This particular discipline removes the agonizing tension by a licensed practitioner manipulating the deep layers of the muscles and connective tissue, giving a sharp boost to the immune system.

Positive Psychology It can be devastating news when a person is diagnosed with a mental health issue, and result with a loss of self-esteem.  This discipline assists in returning self-worth, joy, continuation of goals, and has the individual living instead of merely existing. Positive Psychology doesn’t ignore the medical condition, but primarily focuses attention on the individual’s fine qualities. As a result, the individual will understand that they are still a good parent, spouse, neighbor, friend, son, daughter, nephew, aunt, grandparent, uncle, and excel in their profession.  The individual will also learn that even though they have a medical condition, they should never define themselves by their condition.

Positive Relationships Everyone should be involved in positive relationships.  For the individual experiencing mental health problems, it’s so vitally important that relationships are positive with family, friends, employers, and co-workers.  As a result, the therapist may inform them that negative relationships were contributing factors in the medical condition.

There are various ethically-approved disciplines available for the individual experiencing mental health challenges. They can experience a life of fulfillment with many wonderful opportunities awaiting them.

Vikki

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Panic Attacks

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One of the numerous Anxiety Disorders is the panic attack, and this medical condition can overtake an individual in any given situation.  Once an individual has had their initial attack, they’re automatically conditioned to have more of them.  The following scenario is an example of what occurs for members of this population.

They’re driving taking the same routes they always have on the way to work, pick up the children, visit relatives and friends, or shop at the mall.  Suddenly, a sensation of an alarm goes off inside their head.  It’s a feeling of doom, death, and loss of control. Physiological reactions begin with clammy hands on the steering wheel, and a tight grip on the wheel for dear life. Perspiration appears on the forehead, upper lip. Their heart is beating rapidly, and entire body is trembling.  They believe they’re having a heart attack, and pull over to the side of the road to collect themselves.

Panic attacks occur because of biological predisposition, learned behavior (i.e., catastrophizing), the individual was subjected to a tremendous amount of stress the prior year before the panic attacks began, or an abnormality in the brain.  Also, this medical difficulty can result from positive events (i.e., getting married, new employer, childbirth, purchasing a residence, etc.).

Panic attacks can be treated successfully (after the physician has ruled out a heart condition) with relaxation methods (i.e., yoga, meditation), psychotherapy, Cognitive Behavioral Therapy (CBT), and a temporary low-dosage drug therapy.

Vikki

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Less Invasive Therapy for Post-Traumatic Stress Disorder (PTSD)

images Pet Therapy Dog 2

Therapists should reconsider whether it’s wise to immediately prescribe medications for patients with PTSD. There are far too many instances when anti-anxiety drugs exacerbate this condition. Instead, they should become creative in finding other methods which are less invasive. Cognitive Behavioral Therapy (CBT), along with Pet Therapy, have shown to have positive effects in reducing/eliminating symptoms associated with PTSD. The former allows the patient to learn new thinking skills, while the latter decreases anxiety, blood pressure levels, depression, raises spirits, releases endorphins which provide a calming effect, and numerous other benefits.

This combination therapy returns a positive quality of life for members of the military, and for the civilian population.

Vikki