Treatment

Anxiety

Anxiety is a commonly experienced emotion. It involves changes in thoughts, physical sensations within the body and behaviours. Changes within the body may include an increased heart rate, rapid breathing or sweating. Changes in thinking may involve worry or thoughts such as “what if……” or “I can’t cope”. An individual may also change their behaviour in response to anxiety in that they may avoid whatever is making them feel anxious. Anxiety starts to become a problem when it causes significant distress or when it interferes with daily functioning such as work, study or relationships. In these cases, anxiety treatment may be indicated.

Anxiety Treatment

Inner South Psychology specialises in the provision of anxiety treatment. Anxiety treatment typically involves learning strategies and techniques to better manage anxiety. Treating anxiety can be relatively short term or may involve longer term therapy depending on the nature of the anxiety

Depression

Depression is a condition whereby an individual experiences a pervasive depressed mood. This distressing mood is endured for most of the day and lasts from a couple of weeks to months or years. Individuals often describe feeling down, sad, flat, or blue. Depression may also involve a lack of interest or pleasure in things that were previously enjoyed such as hobbies, relationships, socializing or work. Other symptoms of depression include weight loss or weight gain, sleep disturbance, fatigue, feelings of worthlessness, poor concentration, thoughts of death, restlessness or moving or talking more slowly than normal. For more information, please download the depression fact sheet. it is important to not self-diagnose and rather to consult with a health professional, such as a clinical psychologist, who can conduct an assessment and depression treatment. Depression treatment aims to improve an individual’s mood and get them participating again. One evidenced based treatment for depression is cognitive behaviour therapy (CBT).

Cognitive Behaviour Therapy (CBT)

Cognitive Therapy and Cognitive Behavioural Therapy are evidence-based treatments aimed at treating anxiety and depression as well as other conditions. Cognitive Therapy and Cognitive Behaviour Therapy are often relatively short term and goal orientated and treatment is tailored to the individual circumstances and needs of the client. The therapist and client work together as a team to identify unhelpful thoughts and behaviours which are often associated with intense emotional states. Individuals often learn helpful new skills or strategies to cope with difficulties to recover.

As the name suggests, Cognitive Behaviour Therapy or CBT is a combination of Cognitive Therapy and Behaviour Therapy. The term cognitive or a cognition refers to a thought or mental event. Cognitive Therapy is focused on changing or challenging unhelpful thoughts that elicit painful emotional states. In contrast, Behavioural Therapy is centred on changing unhelpful behaviours. Hence, Cognitive Behaviour Therapy is a combination of both Cognitive Therapy and Behaviour Therapy.

Cognitive Behaviour Therapy typically begins with an assessment, which includes an examination of current problems or concerns, as well as other relevant factors. Towards the end of the assessment the therapist and client work collaboratively to develop goals and a plan for therapy. Cognitive behaviour therapy sessions tend to be structured and focused on achieving change. In addition to exploring and working though difficulties, clients learn new skills and behaviours. The new skills acquired will depend on the nature of the presenting concerns but may include problem solving, relaxation, techniques to challenge unhelpful thoughts, stress management, strategies for improving sleep, assertiveness, time management, and more broadly, techniques to manage difficult emotions such as anxiety, depression, anger, guilt or shame. These skills are then typically rehearsed outside of therapy and reviewed during the session. Towards the end of therapy learning is consolidated and an ongoing plan for coping after therapy is developed.

Mindfulness Therapy

Mindfulness is a technique aimed at focusing attention and awareness on the present moment. Mindfulness involves observing and describing an experience non-judgmentally. Mindfulness originated from Buddhism but is utilised in clinical psychology. Mindfulness therapy involves paying attention to and sitting with thoughts, feelings, and sensations. Mindfulness based therapies include Acceptance and commitment therapy (ACT), Dialectical Behavior Therapy (DBT), Mindfulness Based Cognitive Therapy (MBCT), Mindfulness Based Stress Reduction (MBSR) and Mindful Self Compassion (MSC).

In the following exercises, mindful attention is focused on the breath, emotions, and the body respectively. It is advised that all exercises be practiced in consultation with a psychologist at Inner South Psychology.

Mindfulness of the Breath

This ten-minute exercise involves focusing awareness and attention on the breath. The aim is not to change the rate of breathing but rather to observe it as it is. It can be especially useful for those who want to begin practicing mindfulness regularly.

Body Scan

This fifteen-minute exercise is aimed at focusing awareness and attention on different areas in the body. It may be useful as a more extended practice.

Mindfulness of Emotion

This ten-minute practice involves focusing awareness on the current emotional state. Attention is centred on the physical sensations in the body that are associated with the emotion. The exercise may be useful for those who struggle to identify their emotions or those who struggle to regulate their emotional experiences.

Relaxation

Relaxation techniques can be used when feeling stressed, anxious, or more generally overwhelmed. Relaxation techniques can also be used as a daily practice when not feeling distressed. The following exercises promote relaxation through breathing utilising the diaphragm, progressively relaxing muscle groups in the body, and visualisation respectively. It is advised that all exercises be practiced in consultation with a psychologist at Inner South Psychology.

Three Count Breathing

This five-minute relaxation exercise involves breathing using the diaphragm in three second cycles. It is particularly useful for those who tend to breathe rapidly due to anxiety.

Progressive Muscle Relaxation

This fifteen-minute relaxation exercise may be useful for those who experience muscle tension. The practice involves focusing attention on each of the muscle groups in the body followed by progressively relaxing each of these areas.

Visualisation

This eleven-minute exercise involves visualising yourself in nature. This exercise may be useful for those wanting to feel more relaxed