The importance of maintaining good mental health is often superseded by our physical ailments. While mental struggles may not be as visible, they are just as impactful on our overall well-being. In times when individuals feel overwhelmed and in need of support, there are a variety of study-backed psychological techniques that can be used to restore mental wellbeing. In this article, we explore four of the most commonly used strategies.
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Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy, or CBT, is a talking therapy that focuses on reforming negative thought patterns and behaviors. By identifying and addressing these patterns, CBT aims to give individuals a better understanding of their issues, while assisting them in developing coping strategies going forward.
It’s primarily used to treat anxiety, depression and PTSD, and has been proven to be incredibly effective. For example, if someone is suffering from anxiety, the therapist might help them to identify situations that trigger the anxiety and begin working on strategies to manage their symptoms.
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Mindfulness
Mindfulness is a practice that involves being present in the moment, blocking out distractions and focusing solely on your body and mind. It’s a form of meditation and can be completely self-guided, so it’s the perfect supplement to another kind of treatment, or can even be practiced on its own.
The practice of mindfulness is based on the premise that our thoughts and feelings can be managed, so we can view them objectively without spiralling. As a result, it’s been found to be effective in reducing stress, anxiety and depression amongst other mental health issues.
Additionally, mindfulness can be achieved in many different ways, so it can be customized to fit the individual’s personal preferences. From yoga to simple breathing exercises, it’s about finding out what works best.
Behavioural Activation (BA)
Taking a similar approach to CBT, Behavioural Activation is a talking therapy that works to increase positive behaviors and decrease negative ones. It’s thought that encouraging positive behaviors can improve an individual’s mood, therefore reducing symptoms of depression.
The approach begins with a therapist analyzing the individual’s activities and finding out what they enjoy doing. The therapist then helps them to develop a plan to include more of these behaviors in their daily routine. For example, if someone finds relaxation or comfort in knitting, it could be beneficial for them to set aside some time for it each day.
Psychodynamic Therapy
For a more in-depth and long-term psychological treatment, psychodynamic therapy is often used. Instead of assessing current thoughts and behaviors, it works to target the source of mental health struggles.
Psychodynamic therapy is based on the idea that our unconscious thoughts can influence our behaviors, such as negative past experiences or traumas. To treat this, a therapist will help the individual identify patterns in their mental health difficulties and explore the suspected underlying reasons.
The importance of seeking help
Good mental health is integral to wellbeing, so it’s crucial for anyone struggling to reach out for support. As we’ve explored, there are a variety of psychological strategies that can be used to retrain thoughts and behaviors, so there’s bound to be one that works for everyone.
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