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No permaneca en los situaciónes malsana.

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No permaneca en los situaciónes malsana.

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No olvide respirar durante los ejercicios.

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No olvide respirar durante los ejercicios.

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Descanse cuando usted está enfermo o herido.

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Descanse cuando usted está enfermo o herido.

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Va a una terapeuta para la depresión y otras enfermedades mentales.

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Va a una terapeuta para la depresión y otras enfermedades mentales.

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Wondering if therapy is right for you? You're not alone.

Seeking help from a mental health expert is something many people consider, especially when:

facing a significant crisis

dealing with an extended period of anxiety or depression

coping with a major life transition

dealing with complicated family dynamics

grappling with problems in a relationship

trying to manage addiction or substance abuse

wanting to make changes for better mental and emotional health

Regardless of your reason, therapy offers a broad array of benefits for all of us. Read on to learn about the six types of therapy and the benefits of each.

Talk therapy (aka psychotherapy) is a tool used by:

Talk therapy encourages open and honest dialogue about issues that cause you distress. Through your relationship with your therapist, you'll work to identify and understand how these stressors are impacting your life, plus develop strategies to manage the symptoms.

If you're still on the fence about the benefits of talk therapy, consider this: About 75 percent of people who participate in talk therapy experience some benefit, according to the American Psychological Association.

In the case of individual therapy, the relationship between you and your therapist - which is fostered through talk therapy - is key to your success.

Individual therapy gives you a safe space to explore your thoughts, feelings, and concerns.

Unlike couples, family, or group therapy, individual therapy focuses solely on you. This allows for a deeper understanding of the issues and more time for developing coping strategies to help you handle difficult situations.

The goal of individual therapy is to inspire change and improve the quality of life through self-awareness and self-exploration.

Being in therapy can also:

help improve communication skills

help you feel empowered

empower you to develop fresh insights about your life

learn how to make healthier choices

develop coping strategies to manage distress

When families face hurdles that seem a bit too high to conquer on their own, they may seek help from a family therapist. According to the American Association for Marriage and Family Therapy, a therapist can:

evaluate and treat mental and emotional disorders

evaluate and treat behavioral problems

address relationship issues within the context of the family system

Unlike individual therapy, treatment isn't just for one person - even if that's the only member of the family working with the therapist. Instead, the focus is on the set of relationships that make up the family unit.

Some of the most notable benefits of family therapy include:

improving communication skills

providing help treating mental health concerns that impact the family unit (such as substance abuse, depression, or trauma)

offering collaboration among family members

developing individual coping strategies

identifying ways to find healthy support

Think couples therapy is only for people having problems? Think again!

Marriage and family therapists are the first to say that couples therapy is an effective way to keep a relationship on track before it goes off the rails. But if the strains are real and communicating is almost impossible, going to therapy allows couples to meet with a neutral party.

One of the foundational goals of couples therapy is learning how to improve interpersonal dynamics. A 2016 research review suggest that couples therapy is an effective treatment when a couple is experiencing individual and relational distress.

Couples seek therapy for a variety of reasons. Some of the more common benefits cited by couples include:

improving communication skills

resolving conflict

restoring lost trust

increasing shared support

restoring intimacy

learning how to support each other through difficult times

forming a stronger bond

Cognitive-behavioral therapy (CBT) is a blend of two other therapies: behavioral and cognitive.

Therapists use this technique to treat many conditions, including:

anxiety disorders

bipolar disorder

depression

eating disorders

substance abuse and addiction

obsessive-compulsive disorder

phobias

post-traumatic stress disorder

In CBT, your therapist will guide the sessions with an emphasis on the important role of thinking in how you feel and what you do.

In terms of effectiveness, CBT has proven successful as a treatment option on its own or as a supplemental therapy to medication for several mental health conditions, including:

anxiety disorders

bipolar disorder

depression

A 2017 research review found that CBT has a positive impact for people living with bipolar disorder by:

reducing depression levels

reducing the severity of mania

decreasing the relapse rate or how often people experience mania and depression

increasing psychosocial functioning, which means improving abilities and experiences in day-to-day activities and relationships

A 2015 review reports that CBT is the most consistently supported psychotherapeutic option for treating anxiety disorders.

The way we seek help is changing as more providers move to online platforms. Just the idea of having options is one of the benefits of online therapy, or teletherapy.

Not only does this allow you to meet with a therapist from wherever you might be, it also gives you the freedom to choose the delivery method of that therapy. In other words, you can reach a therapist from your phone, an app, or online.

This may make it easier for you to find a counselor you connect and communicate well with.

The ability to get help for mental health this way means more people have access to therapy than ever before. It also helps minimize the stigma attached to mental health, and it gives you options.

If you're worried about online therapy not being as effective as the in-person kind, consider the results from this small 2014 study. Researchers found that internet-based treatment for depression was equally beneficial as face-to-face therapy.

While over-the-phone and online therapy may not work for everyone in all situations, it's an option to try.

Just as there are options to speak with a therapist over the phone, voice chat, and online, there are:

If you're looking into therapy, another place to start is by talking with a general physician about getting a referral.

Working with a psychologist, therapist, or counselor in a therapeutic relationship gives you an opportunity to explore your thoughts, feelings, and patterns of behavior.

It can also help you learn new coping skills and techniques to better manage daily stressors and symptoms associated with your diagnosis.

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Benefits of Therapy for Yourself, Family, and Relationships

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Therapy offers a broad array of benefits for all of us. Here are six types of therapy and the benefits of each.

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Vea a un terapeuta y identifice las malas situaciones para tratar la baja autoestima

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Vea a un terapeuta y identifice las malas situaciones para tratar la baja autoestima

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Self-esteem: Take steps to feel better about yourself

Harness the power of your thoughts and beliefs to raise your self-esteem. Start with these steps.
By Mayo Clinic Staff
Low self-esteem can affect nearly every aspect of life. It can impact your relationships, job and health. But you can boost your self-esteem by taking cues from mental health counseling.

Consider these steps, based on cognitive behavioral therapy.

1. Recognize situations that affect self-esteem

Think about the situations that seem to deflate your self-esteem. Common triggers might include:

A work or school presentation

A crisis at work or home

A challenge with a spouse, loved one, co-worker or other close contact

A change in roles or life events, such as a job loss or a child leaving home

2. Become aware of thoughts and beliefs

Once you've learned which situations affect your self-esteem, notice your thoughts about them. This includes what you tell yourself (self-talk) and how you view the situations.

Your thoughts and beliefs might be positive, negative or neutral. They might be rational, based on reason or facts. Or they may be irrational, based on false ideas.

Ask yourself if these beliefs are true. Would you say them to a friend? If you wouldn't say them to someone else, don't say them to yourself.

3. Challenge negative thinking

Your initial thoughts might not be the only way to view a situation. Ask yourself whether your view is in line with facts and logic. Or is there another explanation?

Be aware that it can be hard to see flaws in your logic. Long-held thoughts and beliefs can feel factual even if they're opinions.

Also notice if you're having these thought patterns that erode self-esteem:

All-or-nothing thinking. This involves seeing things as either all good or all bad. For example, you may think, "If I don't succeed in this task, I'm a total failure."

Mental filtering. This means you focus and dwell on the negatives. It can distort your view of a person or situation. For example, "I made a mistake on that report and now everyone will realize I'm not up to the job."

Converting positives into negatives. This may involve rejecting your achievements and other positive experiences by insisting that they don't count. For example, "I only did well on that test because it was so easy."

Jumping to negative conclusions. You may tend to reach a negative conclusion with little or no evidence. For example, "My friend hasn't replied to my text, so I must have done something to make her angry."

Mistaking feelings for facts. You may confuse feelings or beliefs with facts. For example, "I feel like a failure, so I must be a failure."

Negative self-talk. You undervalue yourself. You may put yourself down or joke about your faults. For example, you may say, "I don't deserve anything better."

4. Adjust your thoughts and beliefs

Now replace negative or untrue thoughts with positive, accurate thoughts. Try these strategies:

Use hopeful statements. Be kind and encouraging to yourself. Instead of thinking a situation won't go well, focus on the positive. Tell yourself, "Even though it's tough, I can handle this."

Forgive yourself. Everyone makes mistakes. But mistakes aren't permanent reflections on you as a person. They're moments in time. Tell yourself, "I made a mistake, but that doesn't make me a bad person."

Avoid 'should' and 'must' statements. If you find that your thoughts are full of these words, you might be putting too many demands on yourself. Try to remove these words from your thoughts. It may lead to a healthier view of what to expect from yourself.

Focus on the positive. Think about the parts of your life that work well. Remember the skills you've used to cope with challenges.

Consider what you've learned. If it was a negative experience, what changes can you make next time to create a more positive outcome?

Relabel upsetting thoughts. Think of negative thoughts as signals to try new, healthy patterns. Ask yourself, "What can I think and do to make this less stressful?"

Encourage yourself. Give yourself credit for making positive changes. For example, "My presentation might not have been perfect, but my colleagues asked questions and remained engaged. That means I met my goal."

You might also try these steps, based on acceptance and commitment therapy.

1. Spot troubling conditions or situations

Again, think about the conditions or situations that seem to deflate your self-esteem. Then pay attention to your thoughts about them.

2. Step back from your thoughts

Repeat your negative thoughts many times. The goal is to take a step back from automatic thoughts and beliefs and observe them. Instead of trying to change your thoughts, distance yourself from them. Realize that they are nothing more than words.

3. Accept your thoughts

Instead of resisting or being overwhelmed by negative thoughts or feelings, accept them. You don't have to like them. Just allow yourself to feel them.

Negative thoughts don't need to be controlled, changed or acted upon. Aim to lessen their power on your behavior.

These steps might seem awkward at first. But they'll get easier with practice. Recognizing the thoughts and beliefs that affect low self-esteem allows you to change the way you think about them. This will help you accept your value as a person. As your self-esteem increases, your confidence and sense of well-being are likely to soar.

In addition to these suggestions, remember that you're worth special care. Be sure to:

Take care of yourself. Follow good health guidelines. Try to exercise at least 30 minutes a day most days of the week. Eat lots of fruits and vegetables. Limit sweets, junk food and saturated fats.

Do things you enjoy. Start by making a list of things you like to do. Try to do something from that list every day.

Spend time with people who make you happy. Don't waste time on people who don't treat you well.

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Show references

1. Orth U, et al. Is high self-esteem beneficial? Revisiting a classic question. American Psychologist. 2022; doi:10.1037/amp0000922.

2. Levenson JL, ed. Psychotherapy. In: The American Psychiatric Association Publishing Textbook of Psychosomatic Medicine and Consultation-Liaison Psychiatry. 3rd ed. American Psychiatric Association Publishing; 2019. https://psychiatryonline.org. Accessed April 27, 2022.

3. Kliegman RM, et al. Psychotherapy and psychiatric hospitalization. In: Nelson Textbook of Pediatrics. 21st ed. Elsevier; 2020. https://www.clinicalkey.com. Accessed April 27, 2022.

4. Fusar-Poli P, et al. What is good mental health? A scoping review. European Neuropsychopharmacology. 202; doi:10.1016/j.euroneuro.2019.12.105.

5. Van de Graaf DL, et al. Online acceptance and commitment therapy (ACT) interventions for chronic pain: A systematic literature review. Internet Interventions. 2021; doi:10.1016/j.invent.2021.100465.

6. Bourne EJ. The Anxiety and Phobia Workbook. 7th ed. New Harbinger Publications; 2020.

7. Ebert MH, et al., eds. Behavioral and cognitive-behavioral interventions. In: Current Diagnosis & Treatment: Psychiatry. 3rd ed. McGraw Hill; 2019. https://www.accessmedicine.mhmedical.com. Accessed May 4, 2022.

8. Self-esteem self-help guide. NHS inform. https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/self-esteem-self-help-guide. Accessed May 4, 2022.

See more In-depth

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Overcome negative self-talk and low self-esteem by using techniques from mental health counseling.

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Centers for Disease Control and Prevention

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How much sleep you need changes as you age.

Age Group

Recommended Hours of Sleep Per Day

Newborn

0-3 months

14-17 hours (National Sleep Foundation)¹
No recommendation (American Academy of Sleep Medicine)²

Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders (such as snoring or gasping for air). Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have.

References:

1. Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, et al. The National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43.

2. Paruthi S, Brooks LJ, D'Ambrosio C, Hall WA, Kotagal S, Lloyd RM, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785-786.

3. Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844.

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How much sleep you need changes as you age. Age Group Recommended Hours of Sleep Per Day Newborn 0-3 months 14-17 hours (National Sleep Foundation)1 No recommendation (American Academy of Sleep Medicine)2 Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being.

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No coma la comida basura frecuentemente.

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No coma la comida basura frecuentemente.

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Quede en la casa si tiene las síntomas gripe-como.

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Quede en la casa si tiene las síntomas gripe-como.

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Centers for Disease Control and Prevention

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Symptoms, testing, what to do if sick, daily activities, and more.

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No desatienda su bienestar física o mental.

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No desatienda su bienestar física o mental.