Always anxious, uneasy, and pain?These 7 psychological counseling therapies can help you relieve

What should I do in the face of anxiety and anxiety?

Psychological counseling may be a method-

It can teach you some tools for you to manage anxiety yourself.

In some cases, drugs will participate in the treatment plan for anxiety. But most of the time, psychological counseling (psychological counseling or combination of drug treatment) is a more effective treatment method. Because, different from drug treatment, psychological counseling can teach you some tools for you to manage anxiety, and now you can apply in and in the future.

Different treatment methods have been developed to treat anxiety, and have been gradually upgrading. Whether it is psychoanalytic or more new cognitive behavior therapy.

01

Understand anxiety disorder

According to the National Institute of Psychological Health (NIMH), 19% of adults and 13% of adolescents (13-18 years old) in the United States are undergoing anxiety each year.

There are several main types of anxiety disorders that can be treated by psychological counseling, as follows:

◍ ◍ ◍ ◍ ◍

D Obsessive -compulsive disorder (OCD)

◍ terrorist disease

Extensive anxiety disorder (GAD)

障 Social anxiety disorder (SAD)

碍 Post -trauma stress disorder (PTSD)

Whether it is that specific condition, the process of deep -driving them is similar.

Anxious people usually respond more intensely on unpleasant ideas, feelings, and situations, and they will want to control these situations by evading triggering events.

Unfortunately, such evasion can only enhance fear and worry.

More modern psychological counseling therapy pointed out these negative ideas and escapes to help you manage your anxiety.

02

Psychological counseling therapy that can treat anxiety

All psychotherapy is to help you understand why you feel like this, what you trigger your anxiety, and how you can change your way of dealing with these trigger events.

Some psychological counseling therapies will even teach you practical skills to help you re -build your original negative thinking way, thereby changing your behavior.

Different anxiety disorders will be different, so psychological counseling will be tailor -made for you according to your specific symptoms and diagnosis. You can participate in individual psychological counseling, family consultation, partner consultation or group consultation. The frequency and time you meet with psychological counselors will be determined according to your specific symptoms and diagnosis.

Psychiatrists, psychologists, and other mental health professionals can use a variety of anxiety treatment methods. Your therapy will also be determined according to your diagnosis and symptoms.

1. Cognitive behavior therapy

Cognitive behavior therapy (CBT) is the most widely used therapy for treatment of anxiety. Studies have found that it can effectively treat social anxiety disorders, extensive anxiety disorders, terrorist diseases, panic disorders, etc.

The basic assumption of CBT is: what affects your feelings and behavior is your thoughts, not your current situation. Therefore, the goal of CBT is to identify and understand your negative ideas and invalid behavior patterns, and then replace them with more practical ideas and effective behaviors and response mechanisms.

In this process, your psychological counselor will teach you a helping strategy like a coach. For example, you may have some thoughts of "non -black and white". You think things are only all better or bad. However, you can use more practical insights to replace these ideas, because there are many gray areas in fact.

Using these strategies requires practice, but as long as you start identifying your anxiety and trigger events, you can try to apply the response mechanism from CBT to the emotional emotions such as management fear, panic, and worry.

2. Exposure therapy

Exposive therapy is the most commonly used method in cognitive behavior therapy to treat multiple anxiety disorders, including specific terrorist disease, social anxiety, and post -trauma stress disorder. The basic assumption of exposure therapy is: If you are afraid of what, the best way to overcome it is to face up.

In exposure therapy, your psychological consultant will slowly lead you to contact with you to make you anxious. This is done through a technology called "system desensitization".

There are three steps for system desensitization:

1. Relax: Your psychological counselor will teach you the skills of relaxation to help you cope with anxiety. Some relaxation examples are: gradual muscle relaxation, deep breathing, meditation, and image guidance.

2. List: Write all things that will trigger your anxiety and sort it with the strength of your anxiety.

3. Exposure: In the last step, you will gradually face and experience your anxiety on the table. When necessary, you can use the relaxation skills you learn.

Your consultant may choose different ways to help you expose to the source of anxiety. Common ways are:

这 Imagine exposure: Under this exposure, you will be directed to vividly imagine things or situations that inspire your anxiety.

： Real situation exposure: Under this method, you will face things and situations that inspire your anxiety in real life. Therefore, a person with social anxiety may be directed to speak before the audience.

： Virtual reality exposure: We can use virtual reality to expose in some cases where real situations cannot be exposed. Virtual reality exposure treatment technology combines real situations and imagination exposure treatment. This method has been confirmed that it is particularly effective for people and soldiers who have trauma stress disorders.

3. Dialectical behavior therapy

Dialectical behavior therapy (DBT) is a very effective cognitive behavior therapy. It was originally used to treat marginal personality disorders. Now it can be used to treat a series of psychological conditions, including anxiety. Dialectic behavior therapy will help you develop a view, acceptance, and change that looks more "dialectic". In the process of dialectical behavior, you will learn both to accept your anxiety, but also to actively change your anxiety. This is very similar to the concept of loving yourself: love yourself, and at the same time try to make yourself better.

Dialectical behavior therapy will teach us four very effective skills:

的 ◍: Connect with the moment at the moment, and notice the idea of ​​disappearing (such as anxiety) in the head, and not controlled by these ideas.

： Pain tolerance: Manage your anxiety in the state of stress

会 Interpersonal efficacy: Learn to say no, and put forward your needs

焦 Emotional management: deal with it before anxiety out of control

4. Acceptance and commitment therapy (ACT)

Acceptance and commitment therapy is another method that can effectively treat anxiety disorders.

Acceptance and commitment therapy includes recognizing your values ​​and acting in a way to match your values.

5. Art Treatment

Art treatment is a treatment that does not use language expression.

It includes expression and processing emotions through visual art (such as oil painting, painting, sculpture, etc.), or use art to practice mindfulness and relaxation.

It can be used as a separate treatment, or it can be used with other treatment methods such as cognitive behavior therapy (CBT).

As an emerging form of treatment, there are more studies to confirm its effectiveness of reducing the symptoms of anxiety.

6. Psychoanalysis treatment

According to Freud's model, the symptoms of anxiety reflect unconscious conflicts. The purpose of psychoanalysis is to resolve these conflicts.

In psychoanalysis, you and your psychological counselor will better understand your thoughts, fear, and desires to better understand your views and reduce your anxiety. This is one of the most dense and intensity psychotherapies, and it may take many years to identify your thinking.

Two words of psychoanalysis and psychological dynamics are sometimes alternately used, but psychoanalysis is actually a subset of psychological dynamics.

7. Interpersonal orientation psychotherapy

Interpersonal orientation Psychotherapy (IPT) focuses on human social roles and relationships.

In the psychotherapy of interpersonal orientation, you will identify any interpersonal issues you may have with your psychological counselor, such as: unprocessed grief, conflict with family or friends, changes in work or social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles, and any any of the social roles. Questions related to others.

You will learn some healthier methods to express emotions and improve your ability to communicate with others.

Although interpersonal orientation psychotherapy was originally used to treat depression, if your anxiety is mainly related to your interpersonal relationship, such as social anxiety disorder, IPT can also be used to treat anxiety.

03

What can I look forward to from psychological counseling

One of the most common misunderstandings about psychological counseling is that you will get better immediately. Sometimes this may be like this, but most of the time you may feel worse before your condition is better. Surprisingly, feeling bad is often a sign of progress. If you think about it carefully, it makes sense.

When you decide to start a psychological counseling, this is usually because you cannot respond to anxiety yourself. In psychotherapy, you can explore your anxiety and reasons with more meaningful locations. This may temporarily cause your anxiety to rise to its peak.

Psychological counseling should not be regarded as a fast remedy. This is a process of being unique to each individual. What kind of consultation do you need, what skills you need to learn, and how long you need to consult, these depends on the type and severity of your anxiety.

It is important to understand this: the process is not always good, but it will eventually be worth it.

04

How to get more in psychological counseling

Try to change may be a challenge, and it is the same to start doing psychological counseling in order to cope with anxiety. But if you persevere, you should see some progress.

Here are some ways to help you get more in the treatment and see some good results:

事 Don't pretend to be okay

◍ ◍ ◍ ◍ ◍

你 Tell the consultant what you want to say

继An consultation, I also continue to work hard

◍ Follow your goals

的 The choice of practicing a healthy lifestyle

社会 Make sure you have a social support system

可能 Reduce the source of pressure that may make you more anxious in life

In this way, you can see, effort, and continuous participation in psychological counseling, you can maximize the help of psychological counseling to you.

Different anxiety disorders are different, and your personal psychological counseling can be used for the right medicine. If you are also in anxiety, if you are also looking for a suitable psychological consultation, maybe, our "psychological medical examination" service can help you.

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This article compiles, the original link:

https://www.verywellmind.com/anxiedy-dherapy-4692759

Author: Arlin Cuncic, MA

Compilation: Simple psychological TeaGAN

Image source: PolkAPAPER

Responsible editor: Bird Man, Jane

▽ What is the psychological medical examination?

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