We have begun our 2024 CBT Series today! If you are interested in joining, this will be a six-week series we will run. Please contact Tariq at tabdulhadi@wchc.on.ca if you would like to join us.
Cognitive Behavioral Therapy (CBT) can be a powerful approach for managing stress and anxiety, offering practical strategies to break the cycle of negative thinking. By focusing on identifying and altering unhelpful thoughts and behaviours, CBT empowers individuals to develop healthier coping mechanisms and build resilience. This evidence-based approach can provide relief and equip people with lifelong skills to handle future challenges, making it a beneficial component of mental health treatment. Embracing CBT can lead to lasting improvements in emotional well-being and overall quality of life.
There are several resources from today's session, which are at the end of the slide deck. You can access some of the resources and the slide deck from today's session below. We will continuously add to this blog post after every session for resources and information.
AGENDA:
CBT for Stress and Anxiety Participant Outline
Week 1
-stress vs stressor
-completing one’s stress cycle
-miracle question & magic dial
-recovery circle w/ tools that help you
-5-minute relaxation tool: diaphragmatic breathing
Week 2
-‘walking down the street activity & thought logs
-knowledge is power concept – learn to respond more skillfully to our patterns
-name it to tame it
-straightforward technique
-double standard
-relaxation tool: progressive/passive muscle relaxation
Week 3
-identify your cognitive distortions & your “hit list”
-reflection: where do these beliefs come from?
-examine the evidence
-semantic technique
-changing life “rules”
-relaxation tool: ‘intense exercise’ (w/ imagining out-running a lion)
Week 4
-externalization of voices (anxious vs calm voice)
-worry breaks (including sleep version)
-possible versus probable
-shades of grey
-relaxation tool: visualization (version of calm space)
Week 5
-anxiety-avoidance cycle
-exposure therapy/fear ladders
-survey technique
-self-fulfilling prophecy
-relaxation tool TBD
Week 6
-fear ladder w/ social avoidance
-spotlight fallacy
-shame attacking/rejection practice
-Talk show host & building confidence strategies
-5 secrets of effective communication
-relaxation tool TBD
-putting it all together
Note: handouts for these sessions were removed from this blog post due to copyright. If you would like a copy of these handouts, please reach out to Tariq at tabdulhadi@wchc.on.ca
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