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Cognitive-behavioral Therapy

CBT Technique: Using the Triple Column Technique to Change Your Thoughts To Change Your Life! 

One of the cornerstones of Cognitive Behavior Therapy (CBT) is to help individuals identify their negative and irrational ways of thinking.  Cognitive Errors, also known as Cognitive Distortions, are unhealthy thinking habits that lead to most common mental health problems, including anxiety, depression and other mood  disorders.  The concept of Cognitive Distortions is integral to a popular CBT technique that my clients have always found very helpful, called the Triple Column Technique. This is a technique developed...

Assertiveness

Are You Highly Happy? 10 Simple Tips and Quick Quiz

How happy are you?  Have you noticed that some people who seem to have so much in life would hardly describe themselves as happy, while others who seem to have so little feel happy with their lives and themselves? Truly, happiness is an inside job!

Yes, some of us have wiring that makes us more easily content with our lot in life.  Regardless of  what is in our DNA, however, we all have some control over our...

Anger Management

Are you an active listener ….or do you just hear?

One of the most valuable lessons that my clients have found useful over the years is learning the art of active listening.

All too often, when people think of being a good communicator, they think of having good verbal skills.  However, much of healthy communication is knowing how to listen … and not just hear!  

The first step to being an effective listener is to realize that hearing is not the same thing as listening! Watch out for being...

Cognitive-behavioral Therapy

How is Your Emotional Wellness?  Find Out with This Emotional Wellness Quiz!

How is your health? 

If you are like most people, you took this as a question about your physical health, prompting you to take inventory of your aches and pains, and whether or not you have chronic medical issues or even a life-threatening disease.

However, when we think about our health, emotional health and well being are just as important as our physical health, and for the most part, more important in determining how “well” we feel. After all, we...

Acceptance and Commitment Therapy

Acceptance and Commitment Therapy Technique: The Observing Self

Do you ever focus on looking AT your thoughts rather than FROM your thoughts?

If so, you are practicing one of the cornerstones of Acceptance and Commitment Therapy developed by Dr. Stephen Hayes. Acceptance and Commitment Therapy, known as ACT, combines CBT principles with mindfulness techniques. In a process called Cognitive Fusion, your unhealthy thoughts are seen as being fused to your mind and those automatic thoughts distort your perceptions. Only by defusing from your mind those automatic negative...

Acceptance and Commitment Therapy

Strategies for Running an Effective Psycho-Educational Group

The group experience is an ideal forum for psycho-educational learning. We are social beings, and a group situation allows opportunities to improve social skills, learn from others, practice skills with others, develop confidence and improve self-esteem by mastering important life skills in a social context. Group activities provide the forum for skill building in a supportive environment to practice skills and get feedback and support. The group setting is not only an ideal forum for learning...

Anger Management

Using a Calming Box for Self-Soothing and Emotional Regulation

Calm yourself with a Calming Box

As a therapist, I have always been a big fan of offering my clients “hands on” practical strategies that can help them self-soothe immediately in times of anger and emotional distress. I refer to these self-soothing boxes by names such as a Calming Box or Coping Skills Toolbox.  Self-soothing boxes are made up of a variety of items to distract and soothe.  For example, a Hershey Kiss or Hug can...

Assertiveness

Helping Clients Improve Communication Skills 

Perhaps the most valuable life skill that leads to personal and professional success is the ability to communicate assertively. Especially in this current climate in our country, in which we are exposed every day to more and more brashness and insensitivity, going over the basics of healthy and respectful assertive communication will help therapists and clients alike in improving their own corner of the world.

Teaching our clients how to effectively communicate and offering guidelines to differentiate between...