To be sure, solution-focused therapy is not a Pollyanna approach. It doesn't tell us that we can wish away our anxiety. It doesn't advise that we transform into ostriches, burying our fuzzy heads in the sand. What it does tell us is that when we actively and intentionally think about solutions rather than being mired in problems, we can overcome what ails us even when what ails us is as debilitating as anxiety.
Solution-focused therapy offers practical ways you can focus on solutions rather than anxiety in order to regain control of your life. Take the Miracle Question seriously. Peek back at the questions above. Take time to fully ponder them and write out the answers. Think of them not as some supernatural miracle but as life goals. You can take out the trash. Look for positive exceptions. Yeah, anxiety can feel pretty severe, all-encompassing, and debilitating. But take some time to ponder your life.
Find patterns. What did you do differently during those times when anxiety was better? What would you need to do for this to happen again? Start to do more of what brings the exceptions. These can be hard to identify, so be patient with yourself. Focus on new behaviors rather than merely stopping the old ones. Rather than just saying you want to get rid of anxiety, concentrate on replacing it with something else.
Why do you want to be free from anxiety? Answer the question thoroughly and intentionally live for those goals. It needs to be replaced with something better.
Use scales. Scaling is a common tool in solution-focused therapy. Ask yourself: On a scale from one to ten with ten being the most severe , how severe is my anxiety right now?
Then, ask yourself what it would be like for you to move down the scale just one single number. Next, know that the movement is in your control. What can you do to move down that one step? Solution-focused therapy helps you shift your focus away from your anxiety away from what is wrong to what is already right.
She speaks nationally about mental health, and she has a curriculum for middle and high schools. Find her on her website , Facebook , Instagram , and Twitter. All Rights Reserved. Tags: miracle question scaling solution-focused therapy anxiety. Seven Simple Ways to Stop Anxiety. I"m always closing my eyes wishing and praying that I would wake up in the morning get up get dress and don't even have a thought of all this, I would know if this miracle has happened because I've had a life where this wasn't apart of it, I opened my eyes crying wondering why God hasn't earesed this from my thoughts I know it's wrong for me to be angry over this but I am I just want to live normally again I don't even go outside no further than the porch I have a car and a driver's license but I'm afraid to drive fear I may have another panic attack, I know I have to have patience and I have to believe and trust God but it's the hardest thing so far.
Dr Musli Ferati. Anxiety as emotional disorder indicates serious health problem, which one render more difficult personal, occupational and social daily functioning. To overcome this emotional pressure we undertake numerous psycho-social activities that are or aren't under our control. These mechanism in ego-psychology are so-called defender mechanism, and they are out of our control. They indeed moderate our emotional turmoil through our daily psycho-social problems.
But they aren't fully sufficient to face in adequate way with numerous life social contradictions. Therefore it ought to use some intentional and goal-direction activity to soften and to improve our emotional turmoil, such is anxiety. Among them, your five suggestions as set of mental exercises offer great and welcomed help. By me, your recommendation to focus ourselves in ongoing activity than to be fixed on preliminary traumatic events exhibits exact and due solutions.
Social life is dynamic and stressful experience with many happy and cheerful moments on the same time. Let's use them as much as it is possible, particularly in stressful instants. On the other hand they can make use in our imagine, are free and accessible for anyone. It ought to be in good and positive volition to undertake some imaginative affirmative steps in order to release the mind and soul from bad and humble memories and feelings, as well.
The benefits from this autogenic training would be of great and useful importance for our global welbeing and for our unavoidable anxiety. Hello Dr. Ferati, Behaviors and actions go a very long way toward alleviating anxiety and increasing mental health. Being able to act toward our values and goals is very empowering. I agree with your observation that social life has both stress and happy moments.
Drawing on the good moments and memories can help balance the inevitable stressful, anxiety-provoking ones. And visualizing them is powerful. And I hadn't thought of your great point before: taking positive action and visualizing the good as well as our goals are free and accessible. That makes them even better. As always, thank you for your input and conversation. Pam Cunningham. I have severe anxiety when I wake up in the morning.
It is very annoying. It addresses these identities and the mental health issues they might be connected to. EFT uses emotions as a source of healing and insight. It is especially effective for moderate depression, issues of childhood abuse and couples in the middle of a conflict. Holistic psychotherapy integrates other therapeutic approaches and focuses on the relationship between mind, body and spirit.
ISTDP helps clients permanently change character flaws in a short period of time by releasing emotional inhibitions and discussing the source of character issues. IPT focuses on interpersonal issues such as relationships and major life events. Its goal is to improve mood and interpersonal issues within weeks. In journey therapy the therapist guides the client on a mental and emotional journey to uncover repressed memories that have created issues in the present. Jungian psychotherapy focuses on the balance of consciousness and unconsciousness.
Clients can become more whole and well-adjusted by achieving this balance and exploring both sides. This therapy combines the best of CBT with mindfulness strategies that help clients assess thoughts in the present. MET focuses on improving motivations to make positive changes and eliminate maladaptive patterns.
Narrative therapy helps clients interpret their experiences as stories that give meaning to their lives and guide them. It encourages people to identify their skills, values and knowledge so they can use them to live well. This approach helps clients view their illness or issues in a positive way. It focuses on the abilities of the client, inner balance, storytelling and hope. REBT helps clients develop rational thinking to facilitate healthy emotional behavior and expression. It is similar to CBT. Reality therapy focuses on present issues and encourages clients to change behavior that might be preventing them from addressing those issues.
Redecision therapy helps clients examine messages from caretakers and adults in their childhood, as well as any negative decisions. Relational psychotherapy helps client become cognitively and emotionally healthy by forming and maintaining fulfilling relationships. Schema therapy helps clients identify the cognitive and behavior patterns that are causing or maintaining their mental health issues.
It is especially effective in treating borderline personality disorder.
This therapeutic approach uses symbols, progressive questioning, metaphors and modeling to enact positive change. Most psychotherapists use an integrated approach that combines various aspects of the aforementioned therapeutic approaches. An integrated approach is usually as effective as a singular therapeutic approach.
There are, however, circumstances where clients might prefer or benefit more from a singular approach. It usually depends on whether the client is coming to therapy for a specific issue. If a client has borderline personality disorder, a singular DBT approach might work better than an integrated approach.
For general mental health issues or depression and anxiety, an integrated approach could be more effective. Clients who like a more rigid structure of treatment should choose a singular approach. On the other hand, an integrated approach is better for clients who see therapy as a place to explore issues without limit. Therapists can apply aspects of the aforementioned therapeutic approaches to individuals, couples and groups.
While couples therapy only applies to couples, clients can use individual or group therapy to work on their issues. Group therapy takes more time but is often free or at least significantly more affordable than individual therapy. People also might like the opportunity to connect with others who have similar issues or experiences.
All of the aforementioned therapeutic approaches apply to individual, couples and group therapies. There are, however, some approaches that only apply to couples therapy. In group therapy there are types of groups and therapeutic approaches for groups. Most of them deal with some form of substance abuse. Nonetheless, the issues can range from trauma and grief to abuse and addiction.
When clients begin therapy, they can request short-term [brief] therapy and work with the therapist to set a timeframe. They can also seek a therapist who practices a form of brief therapy. If the therapist practices a form of brief therapy, he or she will suggest or insist on a timeframe. Therapy can be much shorter or longer than that, though. Some clients — regardless of choosing short or long-term psychotherapy — leave therapy when they have dealt with the most acute symptoms of their condition or resolved the issue they sought treatment for.
Others stay because they see therapy as a long-term journey to improve their mental health and become a better version of themselves.
These people work with therapists for years, sometimes decades. Here is a quick list of them:. There are no therapeutic approaches that are only long-term. If a client wants long-term therapy, he or she can choose an approach that is not brief only and then extend the treatment indefinitely. To address the needs of minorities and people who want therapy that focuses on a specific part of their identity, therapists created psychotherapies for clients of certain groups.
Here are some examples:. Because of a history of mental health professionals pathologizing non-heterosexual orientations and trying to change them, psychotherapists created affirmative psychotherapy that focuses on authenticity and accepting sexual orientation. GAT encourages male and female clients to explore gender-related experiences. It incorporates feminist therapy and is a great option for men and women who feel they need to address issues related to their gender. Feminist therapy acknowledges that women may experience mental health issues as a result of psychological oppression that targets them because of their gender.