Category Archives: CBT

Online-Therapy.com at a Glance

Since its inception in 2009, Online-Therapy.com is dedicated in helping individuals to deal with their mental health and life transition problems. We believe in helping individuals deal with their potential problems. For us, our clients are not mere case-loads or members. Rather, for us nothing is more important than our client’s health, well-being, dignity and integrity. When you join us on-board, it is not just a mere professional relationship. It is a strong bond of goodwill beyond the horizons of eternity. We care, that’s why we are here to help you in any and every way we can.

Online-Therapy.com is ornated with experienced, talented, knowledgeable and licensed therapists and personnel. Today we are one of the leading virtual/online therapy systems on the Internet. With our excellent service delivery, we have achieved manifold milestones in terms of providing expert therapy services to our clients.

Whether you or your near ones are suffering from depression, anxiety, stress, relationship issues, bipolar, OCD and so on, help is just a click away! The Online-Therapy.com team works round the clock from different parts of the globe to help you deal with your potential problems, to mend broken hearts and heal distressed minds.

Following are the specialized services you would get when you join us on-board:

Online Therapy Programs	16 online therapy programs to offer you treatment on different mental health issues and other problems including: anxiety, anger, addiction, agoraphobia, bipolar, BPD, depression, GAD, insomnia, OCD, panic attacks, PTSD, relationship problems, social anxiety, speech anxiety, stress and weight problems.
Free Assessment / Diagnostic Tests	Online diagnostic tests to assess, diagnose and quantify the level of your symptoms and problems. The online tests are offered to you free of cost. They are very reliable and technically have high psychometric properties too.
Live Chat	If you have anything to share or ask, if you are not able to decide which program would suit you best, if you need an emergency service, if you need someone to talk to, if you want to talk to your therapist…you can use our live chat option available in our website. Live chat is available 24 hrs a day.
Customer Service Assistance	The team also comprises of customer service assistance that is par excellent. It is focused on assisting you sign up with our programs, deal with the problems that you face on the website, assist you in technical issues; help you with discounts and refund. In short, it’s a quick fix to your problems while you are with us.
Daily Worksheet Feedback	This is one of the most striking feature of our services. It is the strongest connection between you and your personal online therapist. Once you join us, your personal therapist will impart you daily worksheet feedback based on your worksheet comments. The worksheets are based on Cognitive Behavioral Therapy (which is the most effective form of psychotherapy so far). Working on the worksheet is almost like attending a face-to-face therapy session. You can pour out your problems and precious emotions as much as you want. And your therapist will always be there to help you out.
Email Interactions	In addition to live chat and worksheet therapy sessions, you can also connect with the customer services and your personal therapist via emails.
Secure ID and Password	We believe in maintaining the dignity, integrity and confidentiality of our clients. Health and well-being are important, equally important are one’s dignity, self-respect and esteem. Therefore, we offer our services through a secure platform so no one other than you can access your therapy account.
Forum	This section gives you an opportunity to extend your help, healing hands and words towards others who are suffering from similar problems like you. Through the forum you can get additional help and at the same time you can help others too. “Together we can share and care…” this is the basic foundation stone of our forum.
Weekly Blogs	To help you with your presenting problems, to help you in promoting-nurturing-enhancing your overall sense of well-being n all-round development, Online-Therapy.com also helps its visitors and clients with weekly blog posts. You can read, enjoy and inculcate them at your own convenience. Apart from that, you can also add your precious comments to them.
Affordable sign up price with option for refund and discount	Keeping in view the need of specialized therapies and treatment for every strata or section of the society, Online-therapy offers its treatment services at lowest prices as possible. This helps anyone belonging to any corner of the world and any section of the society to avail quality/expert treatment services.Moreover, we also have a provision of discount in the sign-up price for the ones who cannot afford but need therapeutic help. Other than this, we have an option of refund of your money in case, you care not satisfied with our Online-Therapy.com services.
Reviews and comment box	We believe in our client’s satisfaction. We believe in enhancing the quality of our services. We believe in helping our clients/visitors in the best way we can. Therefore, we always welcome the valuable reviews and comments of our clients/visitors so that we can provide them the best of our services.
Testimonials	The kind and motivating words of our satisfied clients have always been our greatest source of strength and learning. Through the testimonials you can share your therapy experiences with us, what you liked or disliked being here and what we can do to improve our services even more.

If you are thinking to join us on-board but still are confused, we would request you to come ahead and give us a chance to help you with the potential problems of your life.

Waiting to welcome you on-board,

Sareeta

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Self-Harming behaviour: The act of harming or inflicting pain to oneself

Have you seen someone slashing, cutting, inflicting pain to himself or herself? In the starting phase of my clinical career I was awe-struck and shocked one day. I saw a teenager bleeding profusely. He had self-mutilated his wrists and hands…neither once, nor twice but multiple times. Frankly speaking, I could not take up that case as it was too alarming for me. I referred the case. When I intervened later, I got to know that he suffered from huge psychological distress. He was offered extensive psycho-therapies and support. Finally he got well.

My therapy board today is thronged with many clients who suffer from self-harming behavior. The worst sufferers of it are mostly teenagers. When in normal conditions even a pin-prick hurts a lot, the question that arises is how can a person move about and harm himself/herself so badly? There are actually deep-seated factors in it, more than you can see. Let me tell you more about self-harming behavior.

As the name suggests, self-harming behavior is the act of causing harm or injury to oneself through different means. Though, the forms and means of self-harming behavior can vary from person to person, yet you should know that it has an underlying psychological issue for sure. Therefore, self-harm is something that is visible on the body, but is connected to one’s mind.

Self-Harming behaviors:

Cutting
Hand or wrist slashing
Self-mutilation in different parts of the body
Verbal or behavioral abuse of self
Addiction, like drugs/alcohol
Disturbing or refraining from one’s sleep, food and leading a sedentary lifestyle

Self-harming behavior has a deep-rooted psychological cause. It is very necessary to know about the psychological causes of self-harming behavior. This is a significant requirement because if the psychological issue goes un-treated or unresolved then in worst cases self-harming behavior can transform itself into clinical depression and suicide.

Underlying Psychological Causes of Self-Harming Behavior:

Faulty coping to life’s stressors and pressures
Stress, anxiety and depression
Personality Issues
Low self-confidence, low self-esteem and sense of self
Lack of feeling accepted in one’s family, peer group or social circle
Aggression and agitation
Clinical psychological disorders, hallucinations and delusions

How to deal with Self-Harming Behaviour:

Learn adaptive ways of dealing with the stressors and pressures of life
Try to pacify your anger and aggression surge. Practice of self-control. Thinking about alternative healthy behavior and relaxation techniques often help in this case
Believing in yourself, developing a strong and dynamic personality
Self-care: Maintaining a good physical and sound emotional health
Abstinence from alcohol and drug abuse
Communicating or sharing your feelings with someone who understands you
Proper treatment: If the self-harming behavior is too chronic, acute or if it is caused due to clinical categories of psychological ailments

If you or any of your loved one is suffering from self-harming behavior, then please don’t neglect it. Apart from psychological interventions the person needs intense care, support and empathetic understanding of one and all. Self-harming behavior is undoubtedly treatable and often clients lead a magnificently healthy life after proper treatment.

Please do not hesitate to contact us if you or any of your near and dear ones are ailing from self-harm behavior. A strong and right decision taken by you can save a life for a lifetime.

Best Wishes,
Sareeta

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Domestic Violence: It’s Psychological Aftermath

Battered and shattered, wounded and bruised, bleeding and crying…Every now and then we hear different stories related to domestic violence or literally go through it. Needless to say, domestic violence is one of the most heinous acts done on a female (or male). Do you know who the worst sufferers of this are? Its women, children and significant others related to them. I remember coming across a woman who was a community worker in our NGO. Everyday I would see a new wound, cut or bruise in her body. I asked her about that, but she never told the truth.

But, one day she came to the office and was profusely bleeding. Her husband ran after her holding a knife. I was literally shocked. That day I realized that she was a victim of domestic violence. In this her husband and her in-laws were the main culprit. She was immediately taken to the hospital for treatment, and then we took her to the Women’s Welfare Cell in order to help her and impart her due justice. She got well within a few days. Her husband and her in-laws were put behind the bars. Though she got saved and her wounds got healed. But, the scars that the torture had left had a deep impact on her memories and emotions.

The community worker got out of the trauma through intensive care, counseling and support. However, every nook and corner of the world is filled with some or the other household where a woman is put into the hearth of domestic violence. Stories, situations and crimes may be silent or go unreported…but, it certainly rips off the soul apart. The body and mind getting wounded due to domestic violence is just another aspect.

Now let us know what the underlying cause of domestic violence is. In other words, why do people resort to this hellish act.

Causes of Domestic Violence:

Personality problems of the perpetrator
Self-esteem issues, behavioral issues, mental health issues, poor environment, aggravating factors including family n peers, lack of anger or impulse control
Addiction, drug abuse, personality deficits, bad childhood experiences
Underlying biological and psychological disorder
Faulty coping with life’s stressors, pressures and challenges; learning domestic violence from one’s own family or relatives (model behavior)
Marital conflicts, unfulfilled expectations, ego clash, hatred, jealousy
Overall causes of domestic violence include physical factors, social factors, family environment; learning and modeling behavior; peer – group influence, addiction, psychological and personality problems, etc.

Types of Domestic Violence:

Do you know domestic violence is not just a combination of two words; it is inflicted to a person in different hurtful ways. Here are some of the forms of domestic violence that a victim has to suffer:

Physical abuse: Includes beating, assault, aggression, etc
Sexual abuse: Worst form is marital rape, genital mutilation, criminal coercion, sexual violence, sexual slavery, etc
Emotional and verbal abuse
Economic deprivation
Honor killings, acid throwing, bride burning, dowry violence

In other words, there are many ways in which domestic violence can manifest itself. There is no one typical and distinctive form of it. It is often thought that domestic violence only occurs in a marital relationship and that to only on women. But, this is not entirely correct. Domestic violence also occurs in a live-in relationship, dating cohabitation, on men, and in same-sex relationships. Apart from the ovbious forms of physical, mental, social and economic torture sometimes the culprit also causes pain to the victim through criminal coersion, trespassing, kidnapping, harassment and stalking.

Psychological Repercussions of Domestic Violence:

I hope by now you must have understood how dangerous and hurtful domestic violence can be. Apart from the obvious physical afflictions, it leads to serious psychological impact too. Some of the common psychological problems caused due to domestic violence are:

Personality problems: Lowering of sense of self, self-esteem, self-confidence and dynamism in one’s personality
Emotional problems, mood swings, emotional tantrums, anger outbursts
Typical mental health issues like irrational fear, post traumatic stress disorder, depression, anxiety and intense stress, etc
Self-harm and in worst cases suicide

We at www.online-therapy.com are committed to helping anyone suffering from the psychological issues due to domestic violence. If you or any of your loved one is going through this rough phase of life, then please don’t hesitate to contact us. As a victim, you should know about the law, support system available, helplines and virtually any and every way that can hep you get off the vicious clutches of domestic violence.

Dedicated to help you,
Sareeta

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An introduction to “psycho-diagnostics”

Confused by reading the title??? Psycho-diagnostics is nothing but the way through which psychologists diagnose different mental health problems. Either you or your loved one have a mental health issue or you are keeping good health. Both ways a sound knowledge of psycho-diagnostics is going to help you. Today, we are faced with varied situations and challenges. Starting from conception to education, examination to recruitment. Everywhere psycho-diagnostic tools are used. Some common examples are at a psychologist’s clinic, during a personal interview, in an educational/career counseling session, and so on.

Psycho-diagnostic tools are prepared by highly qualified and experienced personnels in the field of psychology. They are allowed for clinical and non-medical use after intensive and extensive research on their reliability, standardization, validity, usability, whether it adheres to a certain cultural norm or not and many such important factors. Based on their nature and usability the time to administer them varies.

Psychological testing or psycho-diagnostics can be used for multiple purposes. Some of them are:

Uses of Psycho-diagnostics:

In medical settings for assessing behavioral and emotional problems
For mental health issues
While performing in an interview or test
In organizational settings
In forensics and insurance
Educational or school environment

Starting from simple paper-pen tests to machine-tests like CT-Scan, PET-Scan….Do you know psychological tests are of various kinds? See below for the multitude of psycho-diagnostic tests are in use in today’s era:

1. IQ/Achievement Tests	These tests test and quantify your intelligence and ability in various tasks/fields.
2. Aptitude Test	Whether you have an aptitude or propensity in a certain field – aptitude tests measure this.
3. Employment Test	These tests are widely used in employment settings. Often they assess your behavior, cognitive skills, and personality.
4. Neuropsychological Test	These are the ones that are designed to test your brain’s functioning, neurological functioning, etc
5. Personality Test	As the name suggests, personality tests measure your personality functioning, type of personality, personality deficits or disorders, and the like
6. Objective Test	Objective tests have definite responses and are often in true/false format.
7. Projective Tests	They mostly come in the form of pictures and are meant to reflect your sub-conscious mind. Projective tests help a clinician in assessing the deeper roots of your problems/symptoms.
8. Sexological tests	These tests are used to look into the sexological issues, discomfort, problem or dysfunction pertaining to the sexological aspect of an individual.

As you have seen above, there are wide array of psycho-diagnostic tools available today. Either they are used for medical/pathological or treatment purposes or they are used for assessment in various settings. We at www.online-therapy.com have highly standardized, reliable and valid online psychological tests for various aspects of mental health and daily life functioning. If you or your near and dear ones are facing any of the below mentioned issues, then you can easily take the free online tests. However, for a final diagnosis a validation by our therapist or clinician is necessary. This will help ensure the clinical/medical or scientific nature of your presenting problem/symptom.

Online Therapy Program	Links to the free online tests
Addiction	https://www.online-therapy.com/addiction/test
Agoraphobia	https://www.online-therapy.com/agoraphobia/test
Anger	https://www.online-therapy.com/anger-management/test
Anxiety	https://www.online-therapy.com/anxiety/test
Bipolar	https://www.online-therapy.com/bipolar/test
Borderline Personality Disorder (BPD)	https://www.online-therapy.com/bpd/test
Depression	https://www.online-therapy.com/depression/test
Generalized Anxiety Disorder (GAD)	https://www.online-therapy.com/gad/test
Insomnia	https://www.online-therapy.com/insomnia/test
Obsessive CompulsiveDisorder (OCD)	https://www.online-therapy.com/ocd/test
Panic Attacks	https://www.online-therapy.com/panic-attack/test
Post traumatic Stress Disorder (PTSD)	https://www.online-therapy.com/ptsd/test
Relationship Problems	https://www.online-therapy.com/marriage-relationship/test
Social Anxiety	https://www.online-therapy.com/social-anxiety/test
Speech anxiety	https://www.online-therapy.com/speech-anxiety/test
Stress	https://www.online-therapy.com/stress-management/test
Weight problems	https://www.online-therapy.com/weight-loss/test

Always ready to help you,

Sareeta

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Generalized Anxiety Disorder (GAD): The Clinical Perspective

“Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths.”  ― Charles H. Spurgeon

24/7 anxiety about anything and everything…in technical terms this is known as “Generalized Anxiety Disorder” (Acronym: GAD). There are times when you would feel anxious about certain event like an examination, a presentation, a blind date or an interview etc. These are common situations in which almost everyone tends to shiver with fear or apprehension. But, GAD is something more profound. People with GAD get anxious about anything and everything. They worry a lot about health, money relations, illness, death, profession…..virtually everything that life beholds.

When you would come across such people you would understand that they are too much worrisome and tend to apprehend worse than the worst. Living life with GAD is not easy. It is challenging from the one suffering from it as well as his/her care-takers. What makes it difficult is the high anxiety level that interferes in the daily life living or functioning of the individual.

Often GAD is misdiagnosed and misunderstood as an Anxiety Disorder. Therefore, it is very important to know and comprehend GAD from the clinical perspective. Let us look into some of the clinical signs and symptoms of Generalized Anxiety Disorder.

Physical Symptoms:

•   Trembling
•   Tiredness or fatigue
•   Sleep disturbances (Insomnia)
•   Palpitations
•   Shortness of breathe
•   Numbness in hands and feet
•   Excessive sweating
•   Hot flushes , rashes and excessive perspiration
•   Body aches and muscle tension

Psychological Symptoms:

•   Excessive worry, irrational fear
•   Continuous negative apprehension about events and life situations
•   Restlessness
•   Agitation and fidgeting
•   Insomnia
•   Irritability
•   Difficulty in concentration
•   Mind going blank due to worry and tension

Surveys state that in a given year approximately 6.8 million American adults and 2 percent of European adults suffer from GAD. Not only this, gradually GAD is also spreading its ill-effects in many other parts of the globe. So, it is considered as one of the most prevalent mental health issue of the era. Do you know why and how GAD is caused? Well, there are several reasons for it. Some of them are:

• Genetic predisposition or family history

• Neurochemical disturbances in the brain

• Excessive use of caffeine or dependence on caffeinated drinks

• Long-term use of psycho-pharmacological drugs (especially benzodiazepines)

• Situational factors like a job interview, prolonged sadness, stress and tension, etc

If you or someone related to you are experiencing the above mentioned symptoms, then you should immediately seek appropriate treatment. With regular and proper treatment GAD can be managed and rooted out up to a substantial level. Many treatment interventions are available for GAD treatment. Some of them are through use of medications, behavior therapy, commitment therapy, relaxation therapies and so on.

However, one of the best treatment interventions for GAD is Cognitive Behavior Therapy (CBT). CBT treats your mind as well as your behaviour (physiological symptoms included). This is the reason why it is regarded as the most effective form of psychotherapy for CBT. It can be imparted by a Clinical Psychologist or a well-trained CBT Therapist. With the increase in popularity of Information Technology and given to the rush and commitments in everyone’s life…

Best Wishes,

Sareeta

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Action against addiction: A success story…

Many thoughts race in our minds when we hear the word “Addiction”. Some see it as a bad habit, while some see it as a way out of all problems. Whether it’s just addiction per say or whether it’s how one becomes addicted to something, getting rid of addiction is often seen as very difficult thing to do.

In my career as a therapist, I have often seen cases frightened of getting de-addiction problems. Do you know why? They are afraid of the withdrawal symptoms, they are afraid that after getting de-addicted they won’t be able to cope with their life’s problems. In fact, there are many people who got successfully out of their addiction issues. Other than therapy techniques, their own determination and will-power pulled them out of the dark and deadly clutches of their addiction problems. If you are someone who is struggling to get rid of your addiction problem…trust me, it’s possible. This blog post is an epitome of a successful victory in the battle against addiction. This is a true story of an addiction-survivor, the way he fought against his addiction problem and the messages he has given to us that addiction can be reigned over with persistent efforts and targeted intervention.

To maintain confidentiality and respect his dignity I have changed his name. He says:

“Hello everyone,

I have masturbated on average everyday for the last 13+ years. I have tried to quit unsuccessfully several times. I was able to quite for 1 month on a couple of occasions but I always went back to watching porn and masturbating to cope with stress and anxiety.

I have been molested as a child on a number of occasions, and obviously these early traumas have pained me deeply and confused me over the years in terms of how I felt about my sexuality especially that I’ve been secretive about them most of my life.

Also, I went to a all-boy school and had a number of homosexual experiences, but I’m primarily interested in women, which lead me to think of myself as a “male lesbian” sometimes.

My addiction to porn has worsened over the years that I had to look for novelty because I was bored from “normal” sex. So I developed foot fetish and now I’m struggled with ass fetish, so of course, I feel guilt and shame regarding craving these things and I fear this downward spiral because it can only get worse, so I need to bring more awareness to my situation to transform my suffering………

My first shock came to me when I experience erectile dysfunction that’s when I realized I had a problem. I was masturbating so much that I couldn’t have intercourse. I have had good days, but this problem is still with me to some degree. Also, I sometimes don’t feel comfortable in my body and it’s hard for me to open up sexually and be trusting……

Spirituality and a healthy lifestyle have helped me, too, but again I am still an addict. For some reason, part of me (the addict) is drawn to the dark world of prostitution and pornography because it’s kinky and it expresses my wild side, but it’s also very delusional because it’s all a fantasy.

I also came to the realization that masturbation is a selfish act especially when overly done. Self-love can be expressed in other ways.

I am grateful to share this with you all. And I’ve read all of your stories and I feel compassion with everyone here.

Much love! May we all have happiness and all the causes of all happiness….”

The story of X does not end here. He gave his heart and mind to get rid of his addiction. He tried every way out of it and did not leave any therapeutic technique unattempted. As you have already read in his writing, Spirituality and a well-balanced lifestyle showed him a way out. Apart from these, following are some amazing and effective ways that helped him combat his addiction with greater efficacy:

Healthy lifestyle with good food and regular exercise
Spirituality, meditation
A supportive community
Supplements like Endorphinate, Bach flower remedy, etc
12-step Buddhist principles combined with psychotherapy
Mindfulness Meditation
Other meditation techniques like TM and Metta
Cognitive Behavior Therapy
Body-centered Psychotherapy

So folks, if you will try and analyze the steps taken by him…you would see that he has used a combination of therapies and strategies. He also had his bad days while getting rid of his addiction, but now he has successfully got rid of it.

I would like to say each one of you who is struggling with addiction…Addiction can be reigned over with a strong will-power, determination, regularity, positivity in every situation ‘n’ symptom, modern day therapy as well as alternative therapeutic measures. If you are afraid of the withdrawal symptoms or other problems that you may face, I would say that these may be your own mirage-thinking. I mean, it could be that you won’t face much trouble in your quest towards addiction.

Like this special person, I have seen many people win the battle against different forms of addiction. What is required is just taking that first strong step. Because unless and until you step out, you won’t know what the world has to offer you. If you are one among them who want to get rid of your addiction problem, then please do not waste a second – just contact us. With the help of our online addiction treatment program you can soon discover a “new you”! You can surely see a sunshine in which you get up one day and your addiction problem is all over.

With Best Wishes,

Sareeta

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Therapeutic journal writing & its benefits

As a CBT therapist, one of the core therapy inputs I prescribe my clients is the “Journal Writing Method”. Almost all of us do some kind of scribbling, writing, doodling in our daily lives. However, many of you won’t know the right way of journal writing or diary writing. Some write for a passion, some right out of creativity, while some write in order to shed their emotions out.

Benefits:

From a therapeutic point of view, journal writing has many benefits. Some of them are:

It acts as a vent for pent-up emotions
It initiates clarity of expression
It helps in self-recognition, rejuvenation and motivation
It improves memory, concentration and eye-hand coordination
It helps release negative energies, negative thoughts and maladaptive cognitive processes.

Method of Journal Writing:

If you are someone who likes innovative ways of expressing your emotions, you can maintain a journal that is filled with creative pictures, photos, poems and so on. You can use the pen-paper mode here. However, if you are someone who likes to maintain your privacy…you can opt for the online mode of journal writing.

STEP 1 – CATHARSIS:
Write about anything and everything that comes to your mind or creating negative/positive state in your mind. This step acts as a vent to the pent-up emotions or feelings within you and makes your mind lighter.

STEP 2 – TARGETED THINKING:
Write about the most important thing that has been running in your mind throughout the day. It could be a long lost memory, or any situation created in the present day, about a remark by a person. Anything that tends to disturb or excite your mind throughout.

STEP 3 – UNRESOLVED ISSUES AND AIM:
We should try to fix any unresolved issue of the day related to any person or situation. Because if it lingers for a longer time, then we will be literally churned by it time and again. Therefore it is always wise to resolve the issue then and there. If the issue is not resolved or if its next to impossible to resolve then the mental blockage related to it should be taken out of the mind immediately. Thats why while diary entry you need to write down the mental block related to the unresolved issue.

STEP 4 – PLANNING:
The next stage is to write about your long term and short term plans = things you want to achieve or want to happen. Make strategic plans to achieve you goals , both short and long-term.

STEP 5 – CELEBRATION:
Write words of praise for yourself and celebrate even the smallest accomplishment / success of the day.

Journal writing, if done on a regular basis, can have immensely positive effects. No matter how busy you are, how tired you are or how emotionally broken down you are…just take some “me” time for you and jot down some lines. You will see a positive difference.

So folks, keep writing and stay fit.

Best Wishes,

Sareeta

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Cognitive Behavior Therapy: Introduction, Methodology and Benefits of CBT

Anyone who heads into our website and services comes in terms with a key word; CBT. Though some of you already know about it, however for many this acronym is still a big question mark. This blog post focuses on what CBT is, how it is done and how it benefits one and all.

The full form of the acronym is Cognitive Behavior Therapy. It is one of the most effective psychological therapies available so far. In the generic sense of the term, CBT refers to a psychotherapeutic technique in which a therapist addressed the dysfunctional and maladaptive thought and behavior patterns. Unlike, other forms of psychotherapies, CBT is a wholesome technique that focuses both on the thought processes and the behavior of a person as well. So whenever you or your near and dear ones need psychological help, I would say the best thing to do would be to approach a CBT therapist. If a CBT therapist is not available in your area, then you can go for Online CBT treatment.

CBT is considered to be most beneficial as it works on the soma and psyche of a person. That is, it works both on the body and the mind. It refines maladaptive thought patterns, and motivates you towards fruitful actions.

CBT – Working System/Methodology:

Though CBT modules, therapists, modes may differ there are six common steps or phases in CBT interventions. They are:

Psychological assessment: The therapist would do an intensive assessment of your problems/symptoms, so that a correct diagnosis can be made.
Reconceptualization: After assessment and diagnosis, the therapist would help you to re-conceptualize your maladaptive, unhealthy or faulty thinking patterns, symptoms, etc.
Skills Acquisition: This is the phase where behavioral dimension of your life enters. In this phase the therapist would help you to acquire healthy behavior patterns so that you can deal effectively with your potential problems and symptoms. In this phase many symptoms also fade off.
Skills Consolidation and Application Training: After you have acquired all the necessary skills, it is important to put them in a definite framework for you, otherwise everything may just spill off. This phase imparts a definite shape and stability to your newly acquired skills.
Maintenance: Once skills are refined, developed and shaped maintaining them is also very necessary. If you won’t keep on practicing the acquired skills then everything you have learned in CBT sessions may just fade off. For long term stable effects of therapies it is very important that everything you learn in the CBT sessions are practiced and persevered.
Follow up: Even after your CBT sessions are over, usually your therapist won’t leave you alone. Follow ups are a regular routine to keep you intact and in touch with the therapies, to ensure your well-being and sound health.

Modes of CBT Access:

You can get access to CBT through various modes with the help of a CBT therapist, group therapy, computerized CBT, self-help books, etc. However, the most beneficial CBT mode these days is Computerized CBT or online CBT. Now let us see some benefits of Online CBT:

Benefits of Online CBT:

Highly confidential
Economic and time-consuming
Safeguards your privacy, dignity and integrity
You can opt for the computerized version or video version according to your sweet will
You can continue the sessions at your own pace
No traffic, no moving out your comfortable couch
You can save the sessions and use them even after the CBT process ends
Therapists are available 24/7 in accordance with your time zone
Personalized and customized with regard to your unique, personal needs
Follow up system also available

Advantages of CBT over other therapies:

All-round therapy system
Focus on both physical and psychological aspects of your problems and systems
Focus on thought processes as well as behavioral patterns
Easy to inculcate in daily life
Has enduring effects if practiced regularly
The results are evidence-based that you can yourself observe
Client-specific i.e based on your specific therapy needs
A strong support system
Development of healthy thought-behavior patterns
Development of a well-defined sense of self and insight
Equips you to resist further maladaptive symptoms or behavior
Highly beneficial in prevention
Economic and time saving
Focused treatment
Contributes to overall well-being and health

Be it CBT or any other therapy technique you need to remember some crucial things: It is only by regularity in practicing of therapies, creatively using your therapies, clear communication with your therapist, determination, and perseverance you can achieve your therapy expectations and destination of good physical and mental health.

So stay happy, stay healthy.

Best Wishes,

Sareeta

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OCD: Prevention, Management and Treatment Procedures

Hi all! Hope you have read my previous blog post “OCD: An Overview”. Today we will learn on how OCD can be prevented, managed and treated. Let us see the various ways in which OCD can be prevented:

OCD Prevention

Learn good coping skills to different life transitions

Maintain a good lifestyle, balanced diet and exercise regime

Take things with ease, in a cool and composed manner. Do not get overly stressed out or too much anxious on things and situations

De-stressing exercises, anti-anxiety exercises, meditation, mindfulness meditation, hobbies, walking, socializing are some of the good ways of keeping unnecessary and unwanted thoughts at bay.

Routine health check-up of oneself and family

Living a moment/day at once and not getting worried about the future/unknown

Abstinence from too much alcohol etc

A healthy balance of physical, mental and social life.

It is normal to wash hands if they are dirty, it is normal to double-check door locks and electric switches…but if you tend to overdo it again and again, then it can paralyze your daily life-functioning. The major problem in OCD is to break free from the shackles of compulsions. Paying heed to the orders of obsessions and doing compulsions repetitively can crumple your energy levels, physiological functioning, mental equilibrium, social life and your life as a whole. That is why it is very important to recognize OCD and take proper treatment for it right from its very inception. Following are some of the management and treatment techniques used for OCD. They are best effective when imparted by a mental health practitioner. Once you start the treatment regime for OCD under the supervision of your mental health professional, then you can start with some self-help techniques too.

Treatment Interventions in OCD

Cognitive Behavior Therapy: The best therapy technique for OCD by far. You can opt for CBT in a face-to-face setting or on a virtual basis too. If you are a working professional, stay in a remote area, want to avoid unnecessary discomfort of traveling then you can opt for online/virtual CBT. CBT helps you with reconstruction of adaptive forms of thinking and behavior. It works in an all-round way.

Cognitive Therapy: Cognitive therapy is also a widely used technique. It is effective in mild to moderate levels of OCD.

ERP or Exposure and Response Prevention: This is like a switch on-off technique. In this form of therapy your therapist would expose you to the source of your obsession repeatedly and you would need to refrain or abstain from your compulsion/compulsive act.

Pharmacological Interventions: In some cases pharmacological treatment or medications are also necessary. Usually anti-anxiety and anti-obsessional medications are prescribed after in-depth symptom evaluation, assessment and diagnosis.

Milieu Therapy: It is a form of group therapy. It is done in group settings only after your consent.

If you know what to do in the right way and at the right time then neither OCD nor any other ailment can bother you and hinder your healthy living. So keep yourself calm, cool and composed; psycho-educate yourself and march forward in each and every step of your life.

Best Wishes,

Sareeta

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OCD – an overview of Obsessive Compulsive Disorder

If you are someone who is constantly checking switches, cylinder knob, door locks; washing hands and feet over and over again for fear of contamination; or if you do a ritualistic behavior for a certain number of times…then this blog post is for you. OCD, the full-form of this acronym is Obsessive Compulsive Disorder. It is an anxiety disorder in which repetitive obsessive thoughts compel you to do repetitive behavior, termed as compulsion. The medical definition of OCD is: “a psychoneurotic disorder in which the patient is beset with obsessions or compulsions or both and suffers extreme anxiety or depression through failure to think the obsessive thoughts or perform the compelling acts.”

OCD starts with a small anxiety then slowly and slowly it intensifies and interferes in your daily life functioning. For some, the ritualistic behaviors become so automated that they don’t even realize that they have OCD. Following are some of the core signs and symptoms of OCD:

Obsessions	Compulsions
Feelings of fear and apprehension that something might go wrong	Getting compelled to perform certain ritual behaviors to avoid the things from going wrong
Fear of contamination from germs, other people, diseases, etc	Constantly washing hands, checking door locks, etc
Constant fear of harming self and others	Excessively checking for one’s safety and safety of near and dear ones
Getting highly superstitious and under the influence of blind beliefs	Performing ritual behaviors again and again, many times a day
Excessive striving for order, symmetry and perfection	Keeping things in perfect order, getting anxious or reacting even in a slight deviation in things

For some people OCD can be a minor case to handle but for some it is a very hard issue to handle on an everyday basis. It literally churns you to the core. The frustration of performing the compulsions is very grueling. The worst sufferers are the persons themselves and their care-takers too. OCD can arise due to genetic factors, situational variants, neurochemical disturbances in the brain, faulty coping to life’s stressors and pressures and so on. There are certain categories of OCD behaviors. They are as follows:

Washers: Constantly wash or clean their hands/legs for fear of contamination.
Checkers: Keep on double checking, rechecking doors, locks, switches, etc for fear of impending danger.
Doubters: Keep on doubting whether or not everything is OK. If not, they can go to any limits to make everything OK.
Sinners: They fear that they will be punished if something goes wrong.
Arrangers: Keeping everything in a well-arranged manner, in certain numbers or unique patterns are the main characteristics of arrangers. If something goes amiss in the arrangement they will keep on arranging things over and over again.
Perfectionists: They strive for perfection in anything and everything.
Hoarders: Hoarders never throw anything. They fear that if they throw away certain things then something bad will happen.

So folks from the above examples it is quite obvious that the root of OCD is anxiety. If this basic anxiety is rooted out from the thoughts then more than half of the battle against OCD will be won. If you or any of your near and dear ones experience OCD symptoms then please don’t ignore it. OCD can aggravate into more acute as well as chronic phases if not treated in a timely manner. Just don’t overlook it or take it carelessly.

Best Wishes,

Sareeta

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