Approach
My approach to psychotherapy is somewhat ecclectic, always evolving, and based on a combination of your needs and the most relevant techniques that will help you achieve your goals. Generally, I maintain a cognitive-behaivoral focus and integrate mindfulness-based interventions when appropriate. Below are brief descriptions of the therapeutic approaches I usually integrate into my practice.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) involves looking at the way thoughts lead to unpleasant feelings and maladaptive behaviors. The way we think influences the way we interpret the world, ourselves, and others. Consequently, the way we think impacts the way we act.
We all view the world through our own lens. Oftentimes, this lens is a bit foggy, which creates a distorted image. When the image is distorted, we may misinterpret things so that they are more consistent with our underlying maladaptive views. When the lens is clear, we tend to have a more accurate understanding of the world, ourselves, and others.
For instance, imagine a boy whose father always told him "you're selfish." Eventually, that boy will grow to be a man who starts thinking "I'm selfish." Perhaps, he may develop some depression because of this thought. Say that man starts volunteering and his friends argue, "You're not selfish, you volunteer!" The man's response could easily be: "Volunteering makes me feel good about myself -- therefore, I'm doing it for selfish reasons. See! I'm selfish!" Depression would likely persist.
As you might imagine, if we cleared away the "selfishness fog" inspired by this man's father, he might have a healthier way of being in the world. Many people's thoughts like that are automatic and difficult to identify. In using CBT methods, I can help you identify unhealthy thought patterns and then, using a variety of techniques, challenge them to develop healthier ways of thinking. Consequently, by changing the way you think, you can change the way you feel and imrpove the way you live.
We all view the world through our own lens. Oftentimes, this lens is a bit foggy, which creates a distorted image. When the image is distorted, we may misinterpret things so that they are more consistent with our underlying maladaptive views. When the lens is clear, we tend to have a more accurate understanding of the world, ourselves, and others.
For instance, imagine a boy whose father always told him "you're selfish." Eventually, that boy will grow to be a man who starts thinking "I'm selfish." Perhaps, he may develop some depression because of this thought. Say that man starts volunteering and his friends argue, "You're not selfish, you volunteer!" The man's response could easily be: "Volunteering makes me feel good about myself -- therefore, I'm doing it for selfish reasons. See! I'm selfish!" Depression would likely persist.
As you might imagine, if we cleared away the "selfishness fog" inspired by this man's father, he might have a healthier way of being in the world. Many people's thoughts like that are automatic and difficult to identify. In using CBT methods, I can help you identify unhealthy thought patterns and then, using a variety of techniques, challenge them to develop healthier ways of thinking. Consequently, by changing the way you think, you can change the way you feel and imrpove the way you live.
Mindfulness-Based Approaches
You may have heard of mindfulness in a number of ways. One of the more common places is meditation. Another may be in books like "The Power of Now" or on television shows highlighting the profound impact living in the moment has on peoples' lives. If you are a member of any one of the scientific communities out there, you may be familiar with the growing research that mindfulness has a direct impact on mental and physical health. Or perhaps you have merely heard the word and are not really sure what it means (most people fall in this category).
So, what is mindfulness? I like to use Jon Kabat-Zinn's definition: "Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally." Mindfulness-based approaches tend to integrate this perspective into therapy, whether it be by meditating or teaching you to do often overlooked tasks (i.e., doing the dishes, walking, etc.) in a mindful way. You can practice for 20 seconds, 20 minutes, 20 hours, or 20 days! If it is something you are interested in trying, we would probably start with 20 seconds and work our way up from there.
The central aim of most mindulfness-based approaches is to systematically develop a skill of being present with both internal and external experiences. While change is not the goal, it is often a by-product. Some mindfulness-based approaches include Dialectical Behaivoral Therapy (DBT), Acceptance and Commitment Therapy (ACT), Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and Mindfulness-Based Relapse Prevention (MBRP).
So, what is mindfulness? I like to use Jon Kabat-Zinn's definition: "Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally." Mindfulness-based approaches tend to integrate this perspective into therapy, whether it be by meditating or teaching you to do often overlooked tasks (i.e., doing the dishes, walking, etc.) in a mindful way. You can practice for 20 seconds, 20 minutes, 20 hours, or 20 days! If it is something you are interested in trying, we would probably start with 20 seconds and work our way up from there.
The central aim of most mindulfness-based approaches is to systematically develop a skill of being present with both internal and external experiences. While change is not the goal, it is often a by-product. Some mindfulness-based approaches include Dialectical Behaivoral Therapy (DBT), Acceptance and Commitment Therapy (ACT), Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and Mindfulness-Based Relapse Prevention (MBRP).
Acceptance & Commitment Therapy
Acceptance and Commitment Therapy (ACT; pronounced "act" not "A-C-T") is a form of therapy that uses mindfulness aproaches. Techniques in ACT are intended to help you change your perspective so that you can move from surviving your life to living your life.
You may learn to accept both internal and external states that are in fact out of your control -- this includes both pleasant and unpleasant events. You may also learn to experience the world mindfully so that you can stay grounded in the moment while letting go of the past and not dwelling on the future. Then, you can identify the values by which you want to live and move toward a life based on those values. An example my help understand the ways this approach manifests.
Suppose there is a young girl. At 8 years old, her parents start to put great emphasis on grades, and at 18 years old, she puts a lot of pressure on herself to get into an excellent college. Now suppose she's a 28 year-old woman with a great job as well as anxiety and an extreme fear of failure. Granted, the pressure to succeed has made her a success by everyone else's standard -- but she is not happy and this anxiety is running her life.
She fears failure and people laugh dismissively because "it's absurd." They tell her "just focus on the positive" or "don't think like that." She even recognizes that wanting to be perfect drives her anxiety and compromises her well-being. Every time she thinks "perfect isn't good enough, I have to be the best" she becomes angry and more anxious because "she shouldn't be thinking that!" She tries so hard to "let go" of these thoughts by thinking of something else, focusing on the positive, or burying herself in her work. What she starts to realize is that all of these attempts to "get rid of" her anxiety and perfectionist thoughts work only in the short-term. In the long-term, she is actually suffering more!
With ACT, this woman may learn to experience her unpleasant thoughts and feelings without allowing them to run her life. While the goal of ACT is no to change thoughts and feelings, most people find that by introducing acceptance, mindfulness, and a commitment to a value-based life, their thoughts, feelings, and quality of life do in fact change into something better than they ever could have imagined.
You may learn to accept both internal and external states that are in fact out of your control -- this includes both pleasant and unpleasant events. You may also learn to experience the world mindfully so that you can stay grounded in the moment while letting go of the past and not dwelling on the future. Then, you can identify the values by which you want to live and move toward a life based on those values. An example my help understand the ways this approach manifests.
Suppose there is a young girl. At 8 years old, her parents start to put great emphasis on grades, and at 18 years old, she puts a lot of pressure on herself to get into an excellent college. Now suppose she's a 28 year-old woman with a great job as well as anxiety and an extreme fear of failure. Granted, the pressure to succeed has made her a success by everyone else's standard -- but she is not happy and this anxiety is running her life.
She fears failure and people laugh dismissively because "it's absurd." They tell her "just focus on the positive" or "don't think like that." She even recognizes that wanting to be perfect drives her anxiety and compromises her well-being. Every time she thinks "perfect isn't good enough, I have to be the best" she becomes angry and more anxious because "she shouldn't be thinking that!" She tries so hard to "let go" of these thoughts by thinking of something else, focusing on the positive, or burying herself in her work. What she starts to realize is that all of these attempts to "get rid of" her anxiety and perfectionist thoughts work only in the short-term. In the long-term, she is actually suffering more!
With ACT, this woman may learn to experience her unpleasant thoughts and feelings without allowing them to run her life. While the goal of ACT is no to change thoughts and feelings, most people find that by introducing acceptance, mindfulness, and a commitment to a value-based life, their thoughts, feelings, and quality of life do in fact change into something better than they ever could have imagined.