Cognitive Behavioral Therapy (CBT)
First Line, Gold Standard Treatment
Though there are many effective therapy treatments to date for a range of issues, CBT comes out as the most researched, most helpful for the widest range of problems, and can be highly personalized.
This triangle reflects no particular order or prioritization.
- A = Affect, or feelings and emotions
- B = Behavior, or actions
- C= Cognition, or thoughts and beliefs
CBT capitalizes on how each of these three domains have strong relationships to each other. The heart of the theory and practice is based on the knowledge that changing one or more of these domains leads to changes in the other. Another way of looking at it is that the more a person lines up their feelings, thoughts, and behaviors with reality, the more they achieve well-being, and many problems can be alleviated.
Exposure Therapy (ET and ERP)
Curated to get you started.
What is Exposure Therapy and How Do You Do It?
Exposure therapy can sound intense. What is it? How is it done? Why is it so effective? Justin K Hughes, MA, LPC explains simply an extremely effective FIRST LINE and “GOLD STANDARD” treatment for anxiety disorders and more.
The 4 Types of Exposure Therapy
Exploring the 4 Types of Exposure Therapy- In Vivo, Imaginal, Interoceptive, and Virtual Reality- Justin offers punctual clarity to the approach of how fears that are being treated can be accessed, whether situationally, in one’s thoughts/imagination, through sensations, or a combination.
"Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure."
Specially Curated Resources
These are handpicked, referenced in ACTUAL therapy sessions.(Sorry, I cannot accommodate outside requests to add to resources.)
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Distinguishing Information-Seeking and Reassurance Seeking
This helpful chart is an educational guide separating info-seeking from reassurance.View >
Overcoming Unacceptable Thoughts (Houston OCD)
Check out this presentation by several notable clinicians on “overcoming unacceptable thoughts.”View >
Relapse Prevention in OCD (Shala Nicely)
“As you go into recovery from OCD, it’s good to keep in mind that relapse
prevention is a process, and living how we want to live requires some
“May” or “May Not” Exposure Scripting (Shala Nicely)
“…MOMN statements, which are a type of exposure scripting, can be used with any type of OCD content…because OCD is not about the content!”View >
Exposure and Desensitization (U of Mich)
“We spoke about sensitization in the section “Anxiety Fuel.” Now we’ll talk
about desensitization, which means we work to make our anxiety alarm less
sensitive, so it doesn’t go off as often or as loudly.”
You read that right! Learn to face fears and make it…interesting and fun!View >
Facing Your Fears: Exposure (Anxiety BC)
“An important step in managing anxiety involves facing feared situations, places or
objects. It is normal to want to avoid the things you fear. However, avoidance prevents
you from learning that the things you fear are not as dangerous as you think.”
Key Research Articles on Imaginal Exposure (Science Direct)
“Imaginal exposure refers to patients intentionally confronting specific memories….in their imaginations either by verbally describing … or by writing a description…”View >
Stopping the Noise In Your Head (Dr. Reid Wilson)
“Dr. Reid Wilson proposes a groundbreaking, paradoxical approach to overcoming anxiety, worry, OCD, panic, and phobias by moving away from comfort, confidence, and security and willingly moving toward uncertainty, distress and discomfort.”View >
From My Blog
Related posts from my blog
How Alcohol Interferes with Getting Over Your Fears (Hint: It Interrupts Fear Disconfirmation)
The Question It was a good question. Anne* suffered extensively with fear, anxiety, and OCD. She wanted any relief she could find. “Can I drink a little alcohol during exposures?” Little Therapist Justin As an early specialist in OCD, I said to Anne my favorite thing to say when I don’t know: “I don’t know.” […]Read More >
Microsteps- Harnessing Something You Use Everyday To Get You Closer To A Goal
Small changes, over time, lead to big results. Keep Choppin’ If you chop a tree with an axe once per day, you won’t see much progress. Daily for a year and a tree (most) won’t stand a chance. However, we are often limited with black and white, insular thinking (a cognitive distortion), also called “all […]Read More >
How To Use A Functional Assessment Like The Experts (PRO Version)
This is the full, “PRO version” of this article. Looking for the quick read with graphics? Click here. A great strength we have as human beings is to make connections and associations between simple and complex information. At its best, we can learn and grow. At worst, we can live in total unreality. Therapy at […]Read More >
The Holy Spirit is Different Than Your Emotions or Thoughts- Part 2 of 2: How Does God Speak?
Our Feelings and Thoughts Are Not A Guarantee In Part 1 of 2: Doubt, Fear, and Uncertainty, I emphasized a key point: Just because a problem deals with a spiritual issue doesn’t mean it must be exclusively a spiritual problem, addressed through exclusively spiritual means. Let me add one: Just because I feel or think something […]Read More >
5 Things Christians Need to Know About Back-to-School Anxiety
I am Second has graciously published my Back-to-School article: 5 Things You Need to Know About Back-to-School Anxiety Click Here to Read NOW Here’s the quick summary: 1. Anxiety going back-to-school is normal. Why be surprised? Embrace it; accept it as normal; lean into it. 2. Don’t make anxiety personal. There’s no shame in suffering. […]Read More >
The Holy Spirit is Different Than Your Emotions or Thoughts- Part 1 of 2: Doubt, Fear, and Uncertainty
Confusing Doubt and Fear With God Speaking When Susan* began therapy for Obsessive Compulsive Disorder (OCD) and Generalized Anxiety Disorder (GAD), she had a lot of questions pertaining to her faith. In fact, she often thought she was dealing regularly with inherent spiritual problems, when, in reality, much of her concerns were just problems that […]Read More >
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