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
I Want To Hold Your Ha-aa-aa-aaand
The Beatles were on to something. It turns out that holding your romantic partner’s hand is good for you. New research reveals that if you do so during emotional distress, it actually lessens emotional pain in recall later. (Sahi et al., 2021). The study defines emotional pain as “an unpleasant feeling (or suffering) associated with […]Read More >
Accidental Exposure: A Strong Mind Is Not Made In Comfort
Accidental workouts are great; just don’t base your exercise off of them. Has this ever happened to you? You have an exercise routine (walk, weights, circuit, CrossFit), and while expecting to take a holiday break, say Thanksgiving…..until someone challenges you in the paint for pickup game of basketball (in my family we had the 6 […]Read More >
Why I Say ‘Thank You’ to Amazon Alexa (It’s Not What You’d Think)
The power of habit is a currently popular topic, no doubt through the lens of James Clear, Harvard Business Review, and similar ilk. Social media influencers give us all sorts of ‘hacks’ to make a habit in 30 days, get a flat belly, and more. While there’s a mix of good and a lot of […]Read More >
Getting Aroused With Anxiety
Mark* was generally confident in his therapy, but bringing up sex….well, he got a little sheepish. He had these small avoidances that he never realized were behavioral and cognitive avoidances. For example, he would never have sex with his wife when the kids weren’t away from home. He intentionally steered conversation away from topics with […]Read More >
What’s Your Why?
Yvette had a hard time breaking through in therapy. She knew and understood well the rationale for putting in the work. Her grasp of when she felt anxious and distressed, and even what to do, was excellent. I mean, the research speaks for itself, right? Just do it- just practice what your therapist teaches? I […]Read More >
Intrusive, Unwanted Thoughts and Faith
“I feel like I really love my baby, but, I just don’t know. I have these terrible thoughts that pop into my mind. Thoughts of harming my baby. I actually vomited last night it made me so upset. I don’t know why I’m having these” “Everyone around me, including my pastor, seems to think I […]Read More >
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