# data[].attributes.attachment_link.title
Understanding Proxemics in Different Cultures

# data[].attributes.attachment_link.description
Understanding Proxemics in Different Cultures

# data[].attributes.attachment_link.title
Motivational Speaker Michael Hoffman | Paralanguage! Your face is screaming!

# data[].attributes.attachment_link.title
Theories of Counseling - Behavior Therapy

# data[].attributes.attachment_link.title
Choice Theory & Choice Giving: A Therapist's view vs the School System's view

# data[].attributes.attachment_link.readable_text
A typical course of CBT is around 5 to 20 weekly sessions of about 45 minutes each. Treatment may continue for additional sessions that are spaced further apart, while the person keeps practicing skills on their own. The full course of treatment may last from 3 to 6 months, and longer in some cases if needed.

In therapy, patients will learn to identify and challenge harmful thoughts, and replace them with a more realistic, healthy perspective. Patients may receive assignments between sessions, such as exercises to observe and recognize their thought patterns, and apply the skills they learn to real situations in their life.

CBT programs tend to be structured and systematic, which makes it more likely that a person gets an adequate "dose" of healthy thinking and behaviors. For example, a patient with depression may be asked to write down the thoughts he has when something upsetting happens, and then to work with the therapist to test how helpful and accurate the thoughts are. Repeated and focused practice is an integral part of CBT. CBT centers around building new habits-which we may know but need to remember and implement successfully.

Additionally, CBT programs can be standardized and tested so that the mental health field can identify which programs are effective, how long they take, and the benefits that patients can expect.

Research has found the CBT delivered virtually is often equally as effective, and sometimes more effective, than CBT delivered in person. For example, one review study found that online CBT reduced symptoms of anxiety and depression to the same extent or more than in person CBT. Online CBT was also effective in treating post- traumatic stress disorder, panic disorder, and specific phobia. Given that online therapy removes certain barriers, such as travel time or childcare, it's a strong option to consider.
For more, see Online Therapy.

Almost everyone deals with distracting or destructive thoughts at times, but cognitive and behavioral principles can help you overcome them. The first goal is to restructure exaggerations. You can cultivate cognitive flexibility by asking questions like, "What's the evidence for and against this idea?" "Is it possible that another perspective is more accurate?"

The second approach is to problem solve. If your beliefs are rooted in reality, fix the problem or make it more manageable, such as outlining the steps to complete a project that feels overwhelming. The third is to accept what you can't change. You can then move forward and engage in activities that matter, without allowing your thoughts to control you.

Many people pursue therapy because their relationships are suffering. A course of CBT can lead to marked benefits not only for the person in therapy but for those close to him or her. One is less anxiety in the relationship; chronic worry in generalized anxiety disorder frequently leads to tension and irritability, causing conflict between partners. Another is greater presence, because a CBT framework can help translate one's intention to be present into a plan of action to make it happen. Positive mood, better sleep, happier children, and healthier thought patterns, are also ways in which CBT can improve a relationship.

What Conditions Can CBT Treat?

CBT is an effective and lasting treatment for anxiety disorders, research shows. CBT provides the tools to alter the thoughts and behaviors that exacerbate anxiety. For example, someone with social anxiety might think, "I feel so awkward at parties. Everyone must think I'm a loser." This thought may lead to feelings of sadness, shame, and fear, when then lead to behaviors like isolation and avoidance. CBT can help people learn to identify and challenge distorted thoughts, and then replace them with realistic thoughts, changing the cycle of anxiety.

Cognitive Behavioral Therapy for Insomnia, or CBT-I, is a short-term treatment for chronic insomnia. The therapy aims to reframe people's thoughts, feelings, and behaviors around sleep. People with insomnia often enter a cycle of trying to make up the sleep they lost, sleeping poorly the subsequent night, and then becoming anxious about sleeping. These behaviors can include going to bed too early, taking naps, or relying on alcohol to fall asleep. The role of CBT-i is to change those patterns, through techniques such as challenging anxious thoughts and adhering to a set sleep schedule.

Enhanced Cognitive Behavioral Therapy, or CBT-E, is a form of CBT designed to treat eating disorders including anorexia, bulimia, and binge- eating disorder. CBT-E focuses on exploring the reasons the patient fears gaining weight with the goal of allowing the patient to decide for themselves to make a change. CBT-E stands in contrast to Family-Based Therapy, a leading treatment in which the patient's family takes on an important role in addressing the disorder and the person's eating patterns at home.

The creator of cognitive behavioral therapy is Aaron Beck, a psychiatrist at the University of Pennsylvania. In the 1960s, Beck was practicing psychoanalysis. But he came to realize that the approach was failing to treat his depressed patients-entrenched negative thoughts prevented them from overcoming the disorder. So he developed cognitive behavior therapy, rooted in the philosophy of Albert Ellis's rational emotive behavior therapy, to change these harmful patterns of "emotional reasoning" and spark genuine change.

In the 1950s, the psychologist Albert Ellis became discouraged by psychoanalysis. When treating his patients, he discovered that becoming aware of one's beliefs and challenges didn't necessarily change them. Ellis developed what is now called "rational emotive behavior therapy" (REBT). The groundbreaking therapy is based on his core philosophy: that most of our behavioral and emotional problems-from getting over a breakup to handling child abuse-stem from our own irrational beliefs about our situations and how we should be treated. By changing those beliefs, we can change our emotions and behaviors for the better.

Rational emotive behavior therapy later sparked the creation of cognitive behavior therapy. Both encompass the notion that emotions and behavior are predominantly generated by ideas, beliefs, attitudes, and thinking, so changing one's thinking can lead to emotion and behavior change. Yet there are also a few differences between REBT and CBT. Unlike CBT, REBT explores the philosophic roots of emotional disturbances, encourages unconditional self-acceptance, and distinguishes between self-destructive negative emotions and appropriate negative emotions.

Psychoanalytic and psychodynamic therapy, as well as many other approaches, center around exploring the past to gather understanding and insight. CBT is distinct because it focuses on the present. What are you thinking right now? What were you thinking when you began to feel anxious? Are there any harmful patterns that emerge? The goal is to understand what happens in your mind and body in the present to change how you respond.

# data[].attributes.attachment_link.description
Cognitive behavioral therapy (CBT) is a form of psychotherapy that focuses on modifying dysfunctional emotions, behaviors, and thoughts by interrogating and uprooting negative or irrational beliefs. Considered a "solutions-oriented" form of talk therapy, CBT rests on the idea that thoughts and perceptions influence behavior.

# data[].attributes.attachment_link.title
Cognitive Behavioural Therapy (CBT) Techniques

# data[].attributes.attachment_link.title
The Gestalt Principles | Basics for Beginners

# data[].attributes.attachment_link.title
Carl Rogers: Person Centered Therapy! [Empathy, Humanism, Self-Actualization] Daniel Man of Reason

# data[].attributes.attachment_link.readable_text
The Person-Centered Approach

While Maslow was more of a theorist, Carl Rogers was more of a therapist. His professional goal was more on helping people change and improve their lives. He was a true follower of humanistic ideation and is often considered the person who gave psychotherapy it's basic humanistic undertones.

Rogers believed in several key concepts that he believed must be present in order for healthy change to take place. His approach to treatment is called Client or Person-Centered-Therapy because it sees the individual, rather than the therapist or the treatment process as the center of effective change. These basic concepts include:

Unconditional Positive Regard:

The therapist must believe that people are basically good and must demonstrate this belief to the client. Without unconditional positive regard, the client will not disclose certain information, could feel unworthy, and may hold onto negative aspects of the self. Accepting the client as innately worthwhile does not mean accepting all actions the client may exhibit.

Non-Judgmental Attitude:

Along with seeing the person as worthy, the therapist should never pass judgment on the individual. Roger's believed that people are competent in seeing their mistakes and knowing what needs to change even if they may not initially admit it. He also believed that by judging a person, you are more likely to prevent disclosure.

Disclosure:

Disclosure refers to the sharing of personal information. Unlike Psychoanalysis and many other approaches to therapy, Roger's believed that in order for the client to disclose, the therapist must do the same. Research has shown that we share information at about the same level as the other person. Therefore, remaining secretive as a therapist, encourages the client to hold back important information.

Reflection:

Rogers believed that the key to understanding the self was not interpretation, but rather reflection. By reflecting a person's words in a different manner, you can accomplish two things. First, it shows the client that you are paying attention, thinking about what he or she is saying, and also understanding the underlying thoughts and feelings. Second, it allows the client to hear their own thoughts in a different way. Many people have said that their beliefs become more real once they are presented back to them by someone else.

By following these concepts, therapy becomes a self-exploration where the therapist is the guide rather than the director. The client, according to Rogers, has the answers and the direction. It is the therapist's job to help them find it.

The fictitious therapy session below shows how a typical Rogerian session might go. Notice that the therapist never provides answers or interpretation and never assumes he knows more than the client. Assuming this is a first session, the therapist would likely start by revealing some information about himself. He may discuss his education, therapeutic philosophy and other professional aspects, but may also talk about his family, how his day is going, and his goals for the future.

Therapist: I'm very curious about what's going on with you. What do you see as your reason for your coming in to talk with me today?

Client: Well, I see myself as a loser. I can't seem to accomplish anything and my husband says he wants a divorce because I just sit around all day doing nothing. I just don't see any way out of this whole mess.

Therapist: That's a lot to deal with, it sounds like you are quite overwhelmed right now.

Client: Exactly. Sometimes I hate myself because of it and other times I think its his fault that I can't get anything done.

Therapist: You're not sure how much of this is because of your actions and how much is because of your husband.

Client: I go from angry to sad and back again many times a day. I just can't take it any more.

Therapist: Extreme emotions are difficult to deal with. I know when I get angry I seem to like myself less.

Client: Oh yeah, I can relate to that.

Therapist: What solutions have you come up with, even if you don't think they'll work. I'm curious where you are right now as we speak.

Client: I could divorce him, but if the problem is all me, I'll probably be even more depressed. I could take medication, but I heard that just covers up emotions. I guess I could sit down and talk with him about it more, but he doesn't seem to really listen to me. I don't know what to do.

Therapist: It sounds to me like you do know what to do. At least you have some ideas on where to start.

Client: I guess, but how would I make him listen to me?

Therapist: You want to force him to listen to you?

Client: No, not force, I want him to want to listen to me.

Therapist: And for him to want to listen to you, you would do what?

Client: Maybe listen more to him.

Therapist: So you're thinking that by listening to his side of things, he would be more likely to listen to your side?

Client: Yeah, maybe. It's worth a shot, don't you think?

Therapist: You know yourself and your husband much better than I do.

Client: You're right. I think this will help me figure out where the blame really lies. I imagine its with both of us.

Therapist: So if you both accept some changes and make and effort...

Client: Then we both will feel better. I guess someone has to start it, it might as well be me.

Therapist: Sounds like you've got some direction now.

Client: Yeah, I know what I'm going to do.

# data[].attributes.attachment_link.title
Chapter 10: Section 3: Carl Rogers and the Client-Centered Approach

# data[].attributes.attachment_link.description
While Maslow was more of a theorist, Carl Rogers was more of a therapist. His professional goal was more on helping people change and improve their lives. He was a true follower of humanistic ideation and is often considered the person who gave psychotherapy it's basic humanistic undertones.

# data[].attributes.attachment_link.description
Explore the contributions two major behavioral theorists have made to the Behavioral Theory of Personality.