Embedded Files
Cognitive Behaviour Therapy
Clinical Research for Anxiety and Depression (CRUFAD) is a great online resource I have recommended over the years when canvassing treatment pathways for Anxiety and Depression, specifically cbt.
I'm a registered clinician with Clinical Research for Anxiety and Depression (CRUFAD). It can be great tool to use in therapy sessions (and between appointments) to explore strategies and thinking patterns. Thinking about thinking can be challenging, which is where a good therapist comes into the equation. Cognitive Behavioural Therapy (CBT) will involve basic homework, it is well researched and evidence based. I firmly support the use of evidence based modalities in my practice to work toward good outcomes.
Here is a useful links for general information on CBT.
https://www.healthdirect.gov.au/cognitive-behaviour-therapy-cbt
NB I use an eclectic approach and draw on a variety of evidence based modalities, not just CBT.
Sleep Hygiene
It is well researched that a poor nights sleep can inadvertently have an effect on mood (both in the short and long term). The Blackdog institute has developled an evidence based app which targets psycheducation around sleep hygiene and establishing good sleep routines. when treating mood disturbances such as anxiety and depression or just general low mood, sleep hygiene is an important facet of the treatment plan.
Link for "Sleep Ninja" fact sheet:
https://www.blackdoginstitute.org.au/wp-content/uploads/2023/04/BDI_Sleep-Ninja_Fact-sheet-v2.pdf
Link for "Sleep Ninja" promotional video:
Scholarly article.
Werner-Seidler, A., Johnston, L., & Christensen, H. (2018). Digitally-delivered cognitive-behavioural therapy for youth insomnia: A systematic review. Internet Interventions, 11, 71-78. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6084877
Diaphragmatic Breathing
(also called "belly breathing") is a basic tool I suggest for stress management, ruminative thinking and sometimes anxiety. It can be a very effective grounding tool.
The only time I can say to NOT attempt diaphragmatic breathing is in an acute panic attack, for example, when you are highly distressed and suffering shortness of breath (there are other exercises for this).
The key to effective diaphragmatic breathing is good posture, whether this be laying on your back or sitting comfortably in a chair with good back support and regulating your breathes, being present in the moment.
When doing this exercise correctly, you will feel a rise and fall on your abdomen, just above the belly button, NB, being postured in a slouched or slumped position or short and panicked breathes will not be effective when practicing this exercise.
Be present in the moment and feel your body and mind recalibrate itself.
Boundary setting is such an ambiguous area that really encompasses interpersonal relationships across all spectrums. Not just our intimate relationships, family, friends, colleagues, professional relationships, or who ever else may be an important part of our community. When reflecting on boundaries in context, I guess it’s a case of asking yourself questions such as, am I comfortable with this? What am I willing to do (or not do) in this situation? Is this conducive with my core values and beliefs that essentially are the essence of my being? and listening to that gut instinct or intuition, if a certain comment or behaviour does not feel right, then it's probably an encroachment of boundaries that needs to be called out or managed. Therapy can be a useful space to discuss a stressful interpersonal dynamic where setting boundaries is important, across all spectrums of interpersonal relationships. We all have the right to feel safe, both physically and psychologically and a responsibility as decent humans to not encroach on boundaries of others that makes them feel unsafe. Family counselling may encompass boundaries. Difficulties with boundaries may be a reason why one may need therapy.
Progressive Muscle Relaxation
Progressive muscle relaxation may be helpful with stress management and ruminative thinking, there is a helpful link below with an automated youtube clip verbal prompts through the exercise. I have added a couple of options with online clips below. It is useful to practice with verbal prompts when learning this strategy. Before bed can be useful to target ruminative thinking that may be causing insomnia or difficulties falling asleep.
https://www.youtube.com/watch?v=ihO02wUzgkc
https://www.youtube.com/watch?v=1nZEdqcGVzo
https://thiswayup.org.au/wp-content/uploads/2020/09/TWU_Progressive-Muscle-Relaxation.mp3
Page updated
Google Sites
Report abuse