What is CBT and will it heklp me ?

[michelleforbes]

I need advice. Terrible anxiety in the last year with physical symptoms. As menopause progresses anxiety increases.

[Lions13]

What is CBT?

"Cognitive-Behavioural Therapy (CBT) is a relatively short-term, focused psychotherapy for a wide range of psychological problems, including depression, anxiety, anger, marital conflict, fears (phobias), and substance abuse/dependence. The focus is on how you are thinking (your "cognitions"), behaving, and communicating today, rather than on your early childhood experiences.

Numerous studies have demonstrated that cognitive-behavioural therapy is as effective as medication for depression, anxiety, obsessions, and other fears. In addition, as clients learn self-help in therapy, they are often able to maintain their improvement after therapy has been completed."

Taken from my leaflet.

Will it help me?

That question is a bit more difficult to answer. It can depend on you, your therapist and the therapeutic alliance, which I believe is more important than the "CBT Tools" you and your therapist will work with. The trust element is very important, and I have seen the difference between clients that fully trust me and CBT and those that are a bit sceptical about either.

What I would say is give it a try. If it doesn't feel right...stop and try something else. A lot fo the self help books that are out there are based on CBT. Try and get a hold of one from your local library. Mind Over Mood, CBT for Dummies or Overcoming Anxiety are all good examples and are written slightly differently so one may suit you more than another.

Good luck. I wish you every success.

J x

[michelleforbes in reply to Lions13]

J

Many thanks for your reply, and helpful information. Have closed the door over so my two teenage sons don`t see me weeping tonight whilst I plunder this site on depression and anxiety. Have experienced true post natal depression 18 & 16 years ago, and am now three years in to the menopause which has been fine until a year ago when old familiar dark cloud hinted at being around again. Will fight it tooth and nail but don`t particularily want to go ask for medication this time. Convinced my brand of depression is hormone related but think I will look into CBT as it makes more sense to me to examine how one thinks and behaves today than regression back to childhood as I don`t think the answers always lie in our childhood. Anyway, at 50 years old I can hardly remember mine !

Thanks again.

M

[Lions13 in reply to michelleforbes]

Some of my clients have noticed they can feel more anxious/depressed when they are feeling "hormonal".

You are right as we don't always need to revisit our childhood in order to make changes in our lives.

The one thing I say to a lot of my clients is that that small changes can make the biggest differences. We often overlook the importance of a good night's sleep. Watch your caffiene intake, particularly later in the day. Take time out to congratulate yourself on what you have achieved during the day, celebrate small achievements. If you feel like crying...do it. The release can be cathartic and help release a little of the tension.

Good luck

J

[michelleforbes in reply to Lions13]

J

What a terrific response, and I won`t pester you after this. 8 days ago I stopped caffeine altogether and experienced as huge change in the intensity and frequency of the palpitations. They still happen but definate change switching to decaff.

Have had a good howl tonight and feel marginally better as have always believed that it`s a tension releaser (although strangely feel guilty/weak about crying), and have often joked with friends that as such its natures way of stopping a stroke.

So all I want for Chirstmas is a good nights sleep. Been getting it but usually involves excess units of red wine and have decided that`s stopping also as it`s a false economy and cheating the body into sleep. At the same time damaging of course.

Thanks J

[Lions13 in reply to michelleforbes]

What can be really worthwhile is trying to set up a wee (now you can tell I'm a Scot) bedtime routine.

Have a relaxing bath, or a hot drink. No TV after a certain time. Turn off the mobile phone. Decide you will go to bed at a certain time. If you can't get to sleep that's ok. Take your time. Lie in the darkened room and let yourself fall asleep, don't try to force it. Your body will decide when it needs to sleep.

[michelleforbes in reply to Lions13]

J

What do you think of a webcam therapist through Anxiety UK for instance ?

M

[Lions13 in reply to michelleforbes]

Well...if you are really unlucky you could end up with me I'm not sure if you are allowed to request a particular therapist...or not as the case may be.

It is about doing what is right for you, or perhaps just feels right. Sometimes when we are feeling down we can doubt our ability to make decisions, or certainly the right ones.

It is about giving things a go and if they work...brilliant. If they don't...say to yourself "I tried, but it's not for me"