CBT is a common form of talk therapy.
Unlike some other therapies, CBT is typically intended as a short-term treatment, taking a few weeks to a few months to see results. Although the past is relevant, the focus is on equipping you with tools to solve current problems.
The key principle behind CBT is that your thought patterns affect your emotions, which, in turn, affects your behaviour.
CBT highlights how negative thoughts can lead to negative feelings and actions. The solution, therefore, is to reframe your thoughts in a more positive way, which then leads to more positive feelings and behaviour.
There are various approaches, but ultimately the following are included:-
identifying specific issues/problems in your daily life
becoming aware of unproductive thought patterns and how they can impact your life
identifying negative thinking and re-framing these thoughts in a way that changes how you feel
learning new behaviours and putting them into practice
Grounding
‘Grounding’ yourself in the present moment is a helpful way of coping with anxiety, panic attacks, flashbacks and nightmares. It connects us to the ‘here and now’ by using the five senses. Grounding can be done anywhere, in any place, or at any time. Others will not even know that you are doing it which makes this make much easier to do.
It can be used if you suffer a frightening recurring nightmare whereby you recall your nightmare, identify which parts are the most frightening, change the parts of the dream that are scary so that it ends with you feeling safe and protected. Remember, it is only a dream. You can change it to be anything you want it to be. You can include ‘protective figures’. Are there people or animals or anything that makes you feel safe and secure?
Write down the script for this new and altered dream in which you are safe. Read the script every night before you go to bed.
Sense Grounding technique
Sound - Play music and tune in to the different melodies, instruments or lyrics that you can hear. Pay attention to different sounds that you can hear around you, such a ticking clock, a humming computer, cars passing by outside.
Touch - Pay attention to the feel of textures around you, such as the feel of your clothes against your skin, the chair against your legs or the table beside you. Hold a piece of ice against your skin. Ping an elastic band around your wrist. Walk around in your bare feet, noticing any sensations.
Smell - Sniff some strong perfume or smelling salts. Drink some peppermint tea (or another strong tea), inhale the scent and focus on the taste.
Taste - Bite into a lemon or any citrus-type fruit. Suck some strong-tasting sweets, such as Fisherman’s Friend.
Sight - Describe in your head the details of everything that you can see, such as the colours, shapes, shading, sizes and textures, Think of a calm place. It could be real or imagined, perhaps a beach or the mountains or somewhere that is special to you.
When practising grounding, keep your eyes open. This helps you stay in the present.
You might want to carry a grounding object like a stress ball or calming beads.
Improving Sleep
- Get into a familiar routine each night;
- Go to bed at a similar time;
- Spend the last half hour reading or listening to relaxing podcast or meditation rather than watching loud TV or scrolling on mobile phone;
- listen to slow relaxing music until you feel tired and sleepy;
- exercise regularly, but not late in the evening;
- make sure you bedroom is comfortable, cosy and relaxing with a low light or twinkle lights;
- avoid checking the time during the night;
Track your Thoughts and Feelings
Start to write a Thought Record/Mood Journal each night before you go to sleep. Track your thoughts and feelings by writing them down, and get your worries out on paper for tomorrow and write down a solution to them. Write a problem solving list, or a list of things you need to do for tomorrow (and make sure you tick each one off as you go along the next day to give you a sense of achievement and accomplishment).
Relaxation and Mindfulness
Regularly practise relaxation and/or mindfulness. Relaxation exercises aim to help you to slow down and relax. Mindfulness exercises aim to help you to pay attention to things about yourself and the environment that may otherwise go unnoticed. (You can find exercises at: www.headspace.com/ and insighttimer.com)
Mindful breathing exercise
You may want to record the following instructions first so you can listen back to them and fully concentrate on doing the exercise. Try to find somewhere comfortable to sit where you know you will not be disturbed for at least 10 minutes. If possible, sit upright in a chair, place both feet on the floor, rest your hands in your lap, and close your eyes or fix your gaze on a spot on the floor.
Focus your attention on your breathing.
Gently allow the breath to travel down your torso and then to gently leave your body. Focus on the sensations of your breath going in and out of your nose. Notice the sensations in your stomach as it rises with the inbreath, and falls with the out-breath.
Try to spend two minutes focusing on your breathing. You may notice your mind wandering off to something else. This is normal. Simply notice those thoughts and then bring your attention back to your breathing. You may notice sounds, physical feelings and emotions. Again, just practise gently bringing your attention back to your breathing.
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