Cognitive Behavioral Therapy

What is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral therapy is basically a therapy in which talking is involved.

The main function of this therapy is to manage the issues by altering the perception or way of yours.

Particularly, the way you feel, act or think.

Cognitive Behavioral Therapy is the name of finding practical solutions to help in dealing with the problems in a more assertive way by splitting them into smaller sections.

What is Cognitive therapy?

Cognitive Behavioral TherapyWhy do Cognitive and Behavioral therapies often come together?

In a more simple way, cognitive therapy assists a person in understanding his thoughts.

So, that person can actually take a more positive approach to change the thoughts in a positive direction.

It is a method that can help us to change our ways that have the potential to harm or be unhelpful for us.

For example not spending our time in the right way or just wasting it for no reason.

Cognitive and Behavioral therapies go hand in hand.

The main reason they are used together is the way we behave in a particular situation often depends upon the thoughts that we have for that particular situation or event.

Thus, changing those thoughts eventually bring the change in our behavior as well.


What is the working principle of CBT (Cognitive Behavioral Therapy)?

The feelings which we have often enough or to be more precise, always, affect our thought process.

For example:

if you are upset and someone you know simply goes past you without saying hello, it may make you more upset or start generating a vicious cycle of thoughts.

Thoughts:

They are ignoring me because I am not able to fit in their circle or Most probably, I am a bad person and that is why people avoid me.

These kinds of thoughts just a few examples where a person merely does not say you “Hello” and a Pandora box starts!

The previous upset feeling is going to take even a worse shape and it makes you behave in some certain ways in which the feeling will be more reinforced.

It is a never-ending cycle unless you break it.

The uses of CBT:

CBT has shown that is helpful curing various mental conditions.

Moreover, CBT is not only is helpful for depression and anxiety disorders but it is also helpful for people who come under the following conditions

  1. Panic disorder
  2. Post-traumatic Stress Disorder (PTSD)
  3. Obsessive Compulsive disorder
  4. Phobias
  5. Eating disorders like bulimia and anorexia
  6. Sleep disorders like insomnia
  7. Problems related to alcohol abuse

CBT is common to use for the treatment of people who are already suffering from long-term health conditions, such as

  1. Chronic Fatigue Syndrome (CFS)
  2. Irritable Bowel Syndrome (IBS)

Even though CBT is unable to cure physical symptoms these conditions, it is likely to help people to deal with the symptoms a little better way.


What is a typical therapy session like?

A typical Cognitive Behavioral therapy (CBT) is like a one-to-one or in a group session with a therapist.

If you are taking these therapy sessions on the individual basis, then the complete therapy is likely to take a couple of sessions around five to twenty sessions, since it depends upon the requirement of the participant.

CBTThe therapy session usually takes place in a clinic but they can be arranged anywhere like at the home of the participant, particularly in conditions such as

Obsessive-compulsive disorder (OCD) or Agoraphobia

After the initial observation period, the therapist will slowly start helping you to break issues into the separate parts.

This will aid you to identify solutions that you can adapt to make changes to the ways you think or act in a certain situation.

Do remember, the therapist only suggests things and will not force you to do something that you do not want to do and the therapist will work at a pace that is comfortable for you.

What is a way to find a therapist?

If you believe you are facing an issue that can cure through the cognitive behavioral therapy (CBT), the very first thing is often speaking to a doctor.

Thus, it will make it sure that CBT (Cognitive Behavioral Therapy) is the right thing to do.

The doctor is most likely to recommend you two to three good therapists as well.

In the UK, BABCP (the British Association for Behavioral & Cognitive Psychotherapies) keeps a record of all the well-recognized therapists.

Moreover, the BPS (British Psychological Society) has a list of chartered psychologists, even those psychologists who work as specialists in CBT.


Is it possible to manage CBT without seeing a therapist?

Well, to have CBT, it is not necessary to see a therapist.

CBT therapy

For some individuals, self-help therapy techniques are likely to be as helpful and effective as CBT sessions with a therapist.

The options for self-help CBT consist of

  1. Online mental health services
  2. Phone or email CBT
  3. Books
  4. Computerized CBT

1. CBT without a therapist:

Despite the fact, Cognitive behavioral therapy works tremendously with a help of a properly trained therapist.

However, it is not the only way to do it.

There are individuals who are willing to tackle their issues on their own but it is, still, important to visit a doctor for the assurance that the CBT is right in your present condition.

2. Self-help literature (books):

There are numerous self-help books available.

Some are quite good, but many are just a waste of time and money.

Hence, if you are in an ambiguous situation, go for a self-help book that a professional organization or health professional recommends you.

3. Overcoming Self-help books:

In the UK, “the Royal College of Psychiatrists” (Professional organization) supports the series of overcoming self-help.

These books and CDs mainly cover 30 + usual mental health issues and they are based on CBT.

Some of the titles are

  1. Overcoming Low Self-Esteem
  2. Overcoming Grief
  3. Overcoming Anxiety

These books are easily accessible from libraries and bookstores or people can even download these books through various websites.

4. Online (mental health services):

In the UK, National Health Service approves some of the online services that are associated with mental health.

decrease CBTThe studies confirm that these online services are as effective as face-to-face or in-person therapy sessions for anxiety, depression or other mental health issues.

The level of assistance that is available online for mental health services varies.

Some let you work via self-help online course with the support of a health professional whereas other may offer live therapy sessions via a webcam or instant messaging.

You may join a community online as an anonymous member where you will definitely interact with other individuals who have similar mental health issues besides; you do not need to be an expert at computers or other technologies to join these communities.

5. CBT through phone and email:

CBT (Cognitive Behavioral Therapy) via phone and email is an ideal option for those who are either shy or not comfortable in meeting a therapist, in-person.

CBT (Cognitive Behavioral Therapy) via phone and email sessions save traveling time, the problem of searching for a childcare and these telephonic sessions, even the participants can avail at the evening timings and weekends.

There are various private therapists and charities that offer phone and email CBT (Cognitive Behavioral Therapy).

6. CBT via Computer programs:

Various interactive programs are available that let you avail the benefits from CBT (Cognitive Behavioral Therapy) with or without a therapist.

Many people find it more convenient using a computerized program rather talking to an actual therapist about their private and personal feelings.

However, you may still take help from an occasional session or phone session with a therapist who can monitor the level of progress.

Note: you can improve your performance further throughout the CBT (Cognitive Behavioral Therapy) if you happen to support yourself with some authorized smart drugs or cognitive enhancement supplement like Noocube.

Noocube is a blend of tested nootropics so you can actually gain better strength to attend the CBT sessions.


Advantages and Disadvantages of CBT:

There is no denial that CBT (Cognitive Behavioral Therapy) can be as powerful as medicines in some mental health problems.

CBT Results

However, it is not likely to be suitable or successful in the situation of everyone.

Some of the Pros of CBT:

  1. Where the medication alone cannot handle the treatment, CBT (Cognitive Behavioral Therapy) may come handy
  2. It takes less time as compared to the other talking therapies.
  3. Due to flexible structure of CBT (Cognitive Behavioral Therapy), it is possible to create different formats for its delivery like group sessions, self-help literature, and Computer programs
  4. It makes you learn techniques and strategies that are practical, useful and easy to apply in your daily life situations.

Some of the cons of CBT:

  1. You need to show your full commitment and interest because the therapist can only suggest or advice you but at the end of the day, it is you who have to put the advice into action, so your cooperation is mandatory.
  2. Visiting CBT (Cognitive Behavioral Therapy) sessions on the regular basis can actually be time-consuming and if you need to do some extra work related to sessions, then it may affect your routine a bit.
  3. It is not likely to be suggestible for people who are suffering from more complex or worst mental disorders as it does have a structure.
  4. It asks you to confront your emotions, feelings, and anxieties- you probably experience uncomfortable feelings or emotions in the initial days of CBT (Cognitive Behavioral Therapy).

References:

  1. https://www.psychologytoday.com/basics/cognitive-behavioral-therapy
  2. https://beckinstitute.org/get-informed/what-is-cognitive-therapy/
  3. https://psychcentral.com/lib/in-depth-cognitive-behavioral-therapy/
  4. https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/home/ovc-20186868
  5. https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072481/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3584580/

What is Neuroplasticity and Why is it so Important?

Neuroplasticity is a new buzzword that has made its place in the psychology and scientific fields, and even the general public is aware of its revolutionary effects.

Neuroplasticity is so promising and it has the potential to rewire your brain.

The topic is quite famous.

Thus, a lot of misleading, conflicting information is present.

So, what is the working principle of Neuroplasticity?


What is Neuroplasticity?

Neuroplasticity is not just a pretentious vocabulary but as a matter of fact, it is the name of the ability of the human that tells us that the human brain never stops evolving.

Brain exercises

Neuroplasticity is an umbrella term that covers the brain’s ability to identify itself, functionally and physically throughout your entire life.

Whatever changes occur in your life because of your behavior, thinking, environment and feelings or emotions, your brain reshapes itself to perform in that situation.

It is important to remember that the concept of Neuroplasticity is not a new thing;

it has been in the existence since the 1800s,

but fMRI (functional magnetic resonance imaging) has made it possible to learn about the ability of transformation or morphing of the brain.

The reality that the brain can change itself has totally replaced the old concept that the adult brain is not able to change.

Moreover, it is just like any other organ and unchangeable after the crucial development of the brain in the childhood period.

However, there is no doubt that the human brain is more plastic in the early years of an individual’s life and the potential does decline with the age factor, but the process of plasticity keeps on happening throughout a human’s life.

How is Neuroplasticity pivotal for our life?

Neuroplasticity lets your brain become more resilient and it is the mechanism through which long-term or permanent learning happens like learning a new musical instrument or acquiring expertise in a totally new or different language.

Moreover, the new concept has cleared that Neuroplasticity is likely to be helpful in recovery from stroke, injuries, and even some birth abnormalities.

It can be even helpful in overcoming autism, ADD and ADHD, getting over the depression and addictions, learning abnormalities and other brain defects.

Neuroplasticity has the various implications and it is the second name of hope for enhancing cognitive abilities.

It can revolutionary impact every aspect of the human life and culture from basic education to healthcare (medicine).

Furthermore, the limitation of its effectiveness is still unknown.

However, the feature of the brain to become extremely resilient also makes it extremely vulnerable to internal and outside influences that are normally unconscious.

Many people, who have learned about the power of Neuroplasticity, have overcome their anxiety, depression, brain injury, and even their suicidal thoughts, and they have almost rewired their brains

through different Neuroplasticity related exercises like cognitive behavioral therapy techniques, mindfulness practices, and meditation.

All these exercise and stuff promotes neuroplastic change.

However, this is the Neuroplasticity that is responsible for this depression, anxiety, suicidal thoughts and overreacting.


Seven Fundamentals of Neuroplasticity:

The researchers and experts have confirmed that Neuroplasticity is great for improving the life in a positive way!

However, it is not an easy thing as it sounds it needs persistence, patience, and a firm belief that you can alter your brain cognitive functions in a positive direction.

As neuroscientist, Dr. Sarah McKay, explains

Plasticity or reshaping of our brain takes place when there is something that triggers it and the recent studies confirm this idea that remolding powers of the brain can actually help adult minds in growth.

Although age does affect the internal parts of the brain and it tends to slow down to a very little extend the power of plasticity but with the right circumstances that mean focus, attention, consistency, vigorous determination and overall health of the brain.

Dr. Michael Merzenich in his book “Soft-Wired: How the New Science of Brain Plasticity can change your Life”, has listed various vital fundamentals that are necessary for reshaping or plasticity our brain and we have included seven of them here.

1. Change in the brain is limited to those events, when your brain is in mood!

If you are focused, engaged, motivated, have a high spirit, and all set to have some action, this is the point when your brain will secrete neurochemicals that are essential to make the changes.

However, the picture is totally another way around when you are unengaged, inattentive, distracted and doing something mindlessly, and without putting any thoughts or efforts then dear friend, this is the point when your neuroplastic switches are on the off mode!

2. The tougher you try, the more you are alert minded, the potential outcome and its volume, the bigger change your brain will experience.

Basically, when you are intentionally paying more attention to the task at hand and really willing to master something for a cardinal reason, the change will be much better.

3. These changes are nothing but some new connections or strengthening the old ones that our brain forms, these connections are highly important for the brain to perform at its optimum level.

Furthermore, the better you practice something, the more important your brain will consider it and make some really strong connections to master that particular thing.

Moreover, these connections usually have all the experiences that we gain through different channels, such as movement; cognitive pattern; and sensory info etc.

Think it as a Master controller that is trying to improve any particular behavior or skill so, you can perform it even more brilliantly and with flexibility.

4. The changes, which are relevant to learning something new, make the cells increase their cooperation, which is certainly quite crucial to promote the factor of reliability.

Merzenich asks to consider a football stadium that is crowded with fans and they are clapping on random occasions, but the same people clapping in unison, you can imagine the powerful sound of it.

Similarly, when your nerve cells are in good coordination with each other, their working is bound to produce more reliable and powerful outcomes.

5. The brain also makes better connections among the teams of neurons.

These teams of neurons represent individual moments that are happening successively.

These strengthened connections improve the power of the brain to predict what is going to happen next and it generates an “associative flow” without this capability, your flow of consciousness would be nothing but just a reduced series of separate puddles.

6. Do remember that initial changes are always made on the temporary basis, as they are simply the chemical changes.

Your brain just records the change then, later on, it evaluates whether this change needs to be the part of the brain on the permanent basis or not.

The changes only qualify as permanent when the brain judgment declares it as fascinating, novel or some sort of important outcome (good/bad) is linked to it.

It is a two-way street; generating negatives changes are as easy simple as generating the positive changes.

For brain there is no difference in negative or positive changes, it is merely some structural changes for our brains.

Brain plasticity can make you master of overcoming all the negative changes but do remember that old people are experts at promoting plastic change in the wrong direction.


Is it possible to take help from supplements in the process of Neuroplasticity?

Yes, it is possible, but it is the matter of choice.

NoocubeWhich supplement, we are opting for is quite crucial.

Thus, opting for a supplement that is already reliable and helpful for people can actually make things easy for us.

Speaking of reliable supplements, Noocube comes in the category of top rated dietary pills for improving cognitive abilities.

Noocube is a harmonious combination of nootropics (smart Drugs).

Noocube can easily support learning, focus, mental speed and a good memory.

It is a safe way of promoting cognitive functioning with the impactful blend of amino acids, vitamins, and other vital elements.

Bottom Line: Noocube can actually help you out to guide your Neuroplasticity in the positive direction.