Self Help Lesson #3 Why Cognitive or Natural Strategies for Symptom Reduction of Depression, Anxiety, Phobia’s, Panic Attacks and ADHD?

Puzzle Piecesshutterstock_96777829 medium size woman eating salad as a healthy choice for her body and fitness - no junk food

#3 Why A Natural Approach For Depression, Anxiety, Phobia’s, Panic Attacks and ADHD? 

Axions:  “You are what you think” There is lots of research behind cognitive therapy indicating an 80% success rate with symptom reduction.   Just like you can eat healthy food or junk food, you can mentally nourish your mind with healthy thoughts or junk food thoughts.  If you have junk food thinking than you will have depression and anxiety, etc.  Changing the menu to include alternate thoughts and positive core assumptions and beliefs will affect your depression and anxiety.

Simple Strategies

Here is a summary of simple strategies to use which we will go further into in these posts:

  1.  Exercise
  2.  Pleasure
  3.  Friends
  4.  Star Chart


Axions:  “You can change what you think”   To change what you think you first need to be able to identify your attitudes, assumptions, and core beliefs.  The cognitive approach gives you the tools and techniques to do this.   With anxiety, people often are sensitive and have hyper-vigilance, all their focus and attention is on self (pain, suspicion, worry).  Cognitive strategies assist in identifying and changing  distorted thoughts and  emotions. We will post a chart of types of distorted thinking in further posts. One step at a time.

RSR (Rapid Symptom Reduction) Principles  – How is RSR different?

  • The goal of therapy or counseling is to live a happy, joyful life. When you get to the end of your life, you won’t remember how much money you made or what titles you had, what will count was whether you were happy, whether you knew joy.  So RSR nudges you to get out there and live a meaningful life, to live full out, the goal of therapy is not to be in therapy, but to live joyfully.  Self help tools. Other RSR principles include:
  • Ready to Change: Instead of crossing your fingers hoping things will get better this approach empowers you with tools for changing if you’re ready.
  • Action Oriented: When we are thinking about changing we go through various stages, from pre-contemplative to actually taking action and bringing change into our life.  Implementing the strategies we give you will help you shift your moods.  Having problems isn’t the same as being ready to change.  Being in RSR means you are ready to change.
  • Strategies that Work: There are both simple & complex strategies in RSR. We have a lot of experience with this, the strategies are artful designs to achieve a particular goal, the strategies we give you work, we’ve reviewed and  condensed what is out there and is effective.  What you do is go out there and use
  • Acting “as if” you didn’t have anxiety or depression. This is called the paradoxical approach.  Start making changes and using these strategies even if your mood or anxiety inhibits you.  You may feel too depressed to bother getting out of the house or answering the phone or reaching out, but we are asking you to do it anyway.  It is like getting a jump start on something, and it works.  What would you do in each situation if you did not have anxiety?  Try acting that way.  Research shows the paradoxical approach has validity.

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