CBT

News Mash: Need A Little CBT? Try This Incredible Moonrise!

We all need it…

Though you might not KNOW it.

But Cognitive Behavioral Therapy (CBT) is So very important…

To keep you BEING you.

Or…

Maybe I should say?

CBT is important to keeping you, being a SANE you:

[via LifeHacker] Try These Cognitive Restructuring Exercises to Improve Your Mood and Reduce Stress ~by Alice Boyes

Cognitive restructuring is a core part of Cognitive Behavioral Therapy (CBT). CBT is one of the most effective psychological treatments for common problems like depression, anxiety disorders, and binge eating. Here, clinical and social psychologist Alice Boyes shares some CBT techniques you can try at home to reduce problems with mood, anxiety, and stress.

Practice Noticing When You’re Having a Cognitive DistortionCBT

Choose one type of cognitive distortion to focus on at a time. Example: you recognize that you’re prone to “negative predictions.” For a week, just notice any times you find yourself making a negative prediction—for example, you might notice yourself expecting not to enjoy a party, expecting to feel too tired to exercise, expecting that your boss won’t like an idea, etc.

When you find yourself having the cognitive distortion, ask yourself: what other ways you could think? For the negative predictions example, you might ask yourself what other outcomes are possible. Try these three questions: What’s the worst possible thing that could happen? The best possible thing that could happen? The most realistic?

Mindfulness Meditation

Mindfulness meditation involves picking a focus of attention, such as your breathing. For a set number of minutes, you focus on experiencing the sensations of your breathing, as opposed to thinking “about” your breathing.

Whenever any thoughts come into your mind, gently (and without self-criticism) bring your attention back to experiencing the sensations of your breathing. Mindfulness meditation isn’t specifically a tool for cognitive restructuring but it’s a great way to train yourself to be mindful (aware) of when you’ve become lost in thought. Mindful awareness of what thoughts you’re having is an essential first step in cognitive restructuring.

…[Read More - See ALL Cognitive Restructuring Exercises HERE!]

And because it is…

How about a little CBT therapy for ya, inn this video which will help with a bit of “mindful meditation”?

No, no need to thank me:

[via PopSci]his is an edited, single-shot (not time-lapse) video of the moon rising over Mount Victoria Lookout in Wellington, New Zealand two days ago. It was filmed by Australian Astrophotographer Mark Gee, who was sweet enough to share it with NASA, who was awesome enough to post it as their Astronomy Picture of the Day (APOD).

Moonrises happen about every 25 hours–the moon’s orbit around the Earth delays its rise by about 50 minutes each day–which means that it comes up after sunset about half the time. All you need is a horizon to watch it on.

…[Read More]

To be quite honest…

Lately?

I have been needing a little Cognitive Behavioral Therapy myself.

So bringing it here?

Just means we ALL benefit.

Enjoy!

anxiety time

News Mash: Anxiety and the House At The End of the Street!

Women, today, have a lot weighing on them…

And it takes a huge toll on them both psychologically and physically.

Stress & anxiety.

In fact, in comparison to their male counterparts, the more stress they are under…

The, uh…Less well, they do!

[via LiveScience] Women who worry a lot have brains that work overtime even during easy tasks, new research suggests.

The findings could help in the identification and treatment of anxiety disorders, according to the Michigan State University scientists who conducted the study.

“This may help predict the development of anxiety issues later in life for girls,” said Jason Moser, a Michigan State psychologist and the lead author of the study. “It’s one more piece of the puzzle for us to figure out why women in general have more anxiety disorders.”

Women are twice as likely than men to have anxiety disorders. To find out why, Moser and his colleagues used an electrode cap to measure electrical activity in the brain as 79 female college students and 70 male college students completed an easy task. The volunteers were asked to identify the middle letter in a series of letters. In easy versions, all of the letters were the same (“FFFFF”), and in more difficult versions, the middle letter was different (“EEFEE”).

The volunteers also filled out questionnaires about how much they worried.

The data revealed that anxious women had more electrical activity in their brains during the tasks compared with their chill counterparts; anxious men didn’t show any excess activity. Even so, on the easy versions of the experiment, worried men and women performed about the same. But as the test got more difficult, these worried women did worse, suggesting that worry got in the way of doing the task well, Moser said in a statement. In men, self-reported worry wasn’t linked to busier brains.

“Anxious girls’ brains have to work harder to perform tasks because they have distracting thoughts and worries,” Moser said. “As a result their brains are being kind of burned out by thinking so much, which might set them up for difficulties in school. We already know that anxious kids — and especially anxious girls — have a harder time in some academic subjects such as math.” [Read More]

I guess that is why it always works out so well for the male counterparts…

Especially in horror movies?

Where the female plays the victims and the males, the crackpots.

House At The End Of The Street Trailer starring Jennifer Lawrence, Elisabeth Shue and Max Thieriot.

The House at The End of The Street follows the story a newly divorced mother, seeking for a fresh start, who moves with her daughter to a new town. They find themselves living next door to a house where a young girl murdered her parents…
Coming to theaters September 21st 2012.

Of course, by the end of the movie, after the heroine pops a few xanax?

Look out, male antagonist…

She WILL BE coming for you, and will come out triumphant!

At least until the credits roll…

Or, until then xanax runs out.

Whichever comes first.

“Emotional” associative fear learning happens & has long term effects!

Just as positive reinforcements is conditioning…

In the more classical sense?

So too are negative reinforcements:

[via Medical Xpress] In the first functional MRI brain scan study to investigate the impact of physical abuse and on , scientists at UCL in collaboration with the Anna Freud Centre, found that exposure to was associated with increased in two specific (the anterior insula and the amygdala) when children viewed pictures of .

Previous fMRI studies that scanned the brains of soldiers exposed to violent combat situations have shown the same pattern of heightened activation in these two areas of the brain, which are associated with threat detection. The authors suggest that both maltreated children and soldiers may have adapted to be ‘hyper-aware’ of danger in their environment.

However, the anterior insula and amygdala are also areas of the brain implicated in . Neural adaptation in these regions may help explain why children exposed to family violence are at greater risk of developing anxiety problems later in life. [Read More]

Negative reinforcements which do NOT only have an impact on the brain by increasing brain activity in certain regions…

But such negative reinforcements also triggers dis-inhibition through “emotional” associative fear learning.

[via Medical Xpress] A team of neurobiologists around Andreas Lüthi at the Friedrich Miescher Institute of Biomedical Research has shown for the first time that cortex, the largest area of the brain that is typically associated with higher functions such as perception and cognition, is also a prominent site of emotional learning. Letzkus and colleagues used a set of recently developed methods to observe through which neuronal circuits activity is conveyed during learning. This study, published in Nature, demonstrates a causal link between neuronal activity patterns and animal behavior, and provides pioneering work exploring emotions in the brain.

Anxiety disorders are a family of complex diseases, which affect around 10% of adults. One of the hallmarks of these disorders is that patients have “learned” to fear situations or objects to a degree that is not proportional to the real danger. The amygdala, a structure deep in the , is central to the processing of fear and anxiety, and its function may be disrupted in anxiety disorders.  But, there is no fear without a sensory input: We hear, see, smell, taste or feel something that then triggers fear. These sensory signals are processed in the , the region of the brain typically associated with higher functions such as perception and cognition. However, how this brain region is involved in emotional learning has hardly ever been addressed.

For the first time, scientists in the team of Andreas Lüthi, group leader at the FMI and professor at the University of Basel, have been able to follow a sensory stimulus during learning on its cellular path through the brain. Their results, describing a circuit in cortex critical for associative fear learning, have been published today in the distinguished scientific journal Nature.

Lüthi then went on to show that this dis-inhibitory microcircuit is also present in other areas of cortex, like the one processing visual input. “A really interesting aspect of our observations is that dis-inhibition appears to be necessary for learning, but does not cause learning on its own. Rather, what we perceive during a state of heightened arousal will determine what we actually learn” explains Lüthi. [Read More]

All of this amazing, fantastic science?

Helps me to safely draw one very obvious conclusion….

This kid?

[Source]

Gonna have all sorts of issues with magic tricks when he grows up.

Mismanaged maternal care leads to mental disorders? You don’t say!

Huh.

Not sure what they are trying to say here…

What certain mental disorders are linked to bad maternal care?

[via ScienceDaily] A collaborative research group including scientists from the Max Planck Institute for Medical Research in Heidelberg has demonstrated using mice that intensive maternal care during infancy promotes the effect of NPY in the brain. As a result of receiving such care, the animals were also less anxious in adulthood and weighed more than their counterparts who had received less affection. The research group was able to show that the effect is explained by the maternal care which stimulated the persistent formation of certain NPY receptors in the forebrain.

Neuropeptide Y (NPY) assumes several key roles in the brain’s complex control circuits. The messenger substance not only influences body weight but also controls, among other things, the development of anxiety and stress responses. Hence NPY plays an important role in a series of mental illnesses such as post-traumatic stress disorders and anxiety disorders. NPY takes effect in the brain by binding to different docking sites on the neurons — the NPY receptors. In this way, the hormone triggers signal cascades which control the different physical functions. [Read More]

Meh.

Not sure, when it comes to me and my childhood experiences, I’m buying into to this one.

After all, if this WERE true?

I’d be all…

All the time!

And I’m just not.

Wait…

You’d tell me if I were, wouldn’t you?

Come, on…

WOULDN’T YOU?

[via PsychCentral]Your Childhood.

Sigmund Freud and many others of his era traced a lot of emotional health problems back to a person’s childhood. As much as we would like to try, however, we can’t go back and fix our lousy childhood. It is what it is — a piece of our history.

What you can fix in psychotherapy is how you interpret what happened in your childhood… And whether you choose to cling to those issues, or whether you can grow from them after obtaining insight into their significance. But therapy won’t cure you of your bad parents, rotten siblings, crumbling childhood home, or sketchy neighborhood where you grew up. [Read More - 5 Things Therapy Won’t Cure]

So true…

And good to remember.

Any history, though a part of you…

Does NOT define you in your totality, with regard of your life experiences.

Only you can do that.

YOU have that power.

Never doubt it.

Yoga. It’s for crazy people

Man, after reading this…

I really have to figure out how to work yoga back into my exercise schedule.

After finding a link between yoga postures and increased gamma-aminobutyric (GABA) levels in the brain, Boston University School of Medicine researchers suggest that yoga may be superior to other forms of exercise in its positive effect on mood and anxiety. GABA is known to induce relaxation, reduce stress and anxiety, and increase alertness.

The researchers set out to contrast the brain GABA levels of yoga subjects with those of participants who spent time walking. Low GABA levels are associated with depression and other widespread anxiety disorders.

The researchers followed two randomized groups of healthy individuals over a 12-week long period. One group practiced yoga three times a week for one hour, while the remaining subjects walked for the same period of time. Using magnetic resonance spectroscopic imaging, the participants’ brains were scanned before the study began. At week 12, the researchers compared the GABA levels of both groups before and after their final 60-minute session.

Each subject was also asked to assess his or her psychological state at several points throughout the study, and those who practiced yoga reported a more significant decrease in anxiety and greater improvements in mood than those who walked. “Over time, positive changes in these reports were associated with climbing GABA levels,” said lead author Chris Streeter.

According to Streeter, this promising research warrants further study of the relationship between yoga and mood, and suggests that the practice of yoga be considered as a potential therapy for certain mental disorders.

Yoga. It’s for crazy people.”

Just thinking about some of the more advanced poses…

Yeah, I can see that.

And NOW…

I totally need that saying on a T-Shirt.