Nick Holt, LCSW is a certified Cognitive Behavioral Therapy, CBT therapist in West Los Angeles, 90025 | Sawtelle
  • Psychotherapy.
    • Cognitive Behavioral Therapy.
    • Depression and Suicide.
    • Mens Mental Health.
    • Caregivers and Family.
  • Blog.
  • Contact My Practice.
    • Self Pay Therapy | Out of Network Therapist.
    • My Credentials

Nick Holt, LCSW

West Los Angeles Psychotherapy

Mindfulness as a path to calm the storms of rage

2/17/2018

0 Comments

 
Picture
Given recent violent events, the tenor of political discourse and the deep divide within our country, I've been searching for a way to better understand what is going on and how to move forward personally and professionally.

I recently came across an article called "Can We Have Compassion for the Angry?" by Laura L. Hayes, Ph.D on Slate.com from 2016.

I love how she differentiates amongst people who are struggling with mental health issues and people with anger issues. I also think it is important to highlight the link between unregulated anger and rage, and the connection to violence.

I've had my share of rageful "conversations" on Facebook, and I find it incredibly helpful to remember that the true issue in play is anger. Unregulated anger and rage is a major issue in our society and one, I believe, few people consider as an significant issue.

According to Dr. Hayes:

"An adult who is able to effectively regulate anger uses it to alert himself to a problem situation. Managed well, it is an extraordinarily effective warning system. Unregulated, impulses are stronger, and thinking is less clear. The poorly regulated adult with enhanced reactivity, impulsivity, and a constant state of fight or flight sees in every interaction the potential for being harmed and the necessity to defend himself. The angrier he feels, the less clearly he will think. His reactions will often be out of proportion to the situation, and he will be prone to violence. Because he sees the world as a constant source of danger, he externalizes blame, to his spouse, children, neighbors, government, and 'others' in race, nationality, religion, or culture. Angry, blaming, aggressive, and unable to modulate his emotions, he can become a danger to others."

and

"Violent crimes are committed by people who lack the ability to regulate and modulate their response to perceived danger. This is not a hypothesis; it is a fact. The individual who lacks the essential skill of using more sophisticated reasoning, perspective-taking, and emotional stabilization to regulate his more primitive fear and aggressive impulses will fall into the pattern of aggressive overreaction again and again, often with escalating levels of violence.

In the end, it is helpful for me to remember that these reflections are just thoughts and feelings we have about ourselves, others and the world. Our brain, self-empowerment and discipline are much stronger, more resilient and adaptable to change, and more powerful than our automatic thoughts and emotional reactions. We are able to change our responses to these provocations.

Dr. Hayes recommends mindfulness as a tool to self-soothe:
The process of mindfulness is often described as nonjudgmentally bringing awareness to the present moment. One can be mindful about an infinite number of things, so there are many ways to approach it. Often instruction begins with exercises of breath and/or attention to what is happening in the present moment in the mind and body.

Here is an example:

Draw a deep breath through your nose taking a full 3 seconds to fill your lungs. Exhale very slowly through your mouth until you have completely emptied your lungs.

Repeat, slowly drawing breath in through your nose. Hold 2 seconds and blow the air out your mouth slowly.

One more time. Try closing your eyes this time.

Feel a little clearer? If not, try two more.

This breathing will calm vital functions like respiration and heartbeat. It will also send signals to your amygdala that tell it you are calm and that it can be too.
For me personally, the next time I see Facebook's algorithm throw me a contentious political or religious dead-end dialogue doomed to fail, I'm going to conduct a quick breathing exercise and throw the below meme onto the discussion:
Picture
#anger #rage #issues #mindfulness #thinking #thoughts #reframe #deflection
0 Comments

Cognitive behavioral therapy: psychotherapy's current gold standard?

2/4/2018

0 Comments

 
Picture
Below I've included text from the article, "Why Cognitive Behavioral Therapy Is the Current Gold Standard in Psychotherapy."

This link is a recent research opinion article within the field of cognitive behavioral therapy and, to me, has a lot of diverse considerations and implications.

I think the article highlights the importance of considering differences amongst providers -- certification, adherence to fidelity within treatment, resilience and more. But, even more important, I read this research as acknowledging where we are as a field. By accepting CBT's scientific basis, years of research and structured modality, I do not see it as diminishing or "throwing shade" at other modalities.

There are a lot of skilled practitioners with diverse modalities within the psychotherapy field and most do important, passionate work. I think this truth will remains irregardless of background -- CBT, analytic, ISTDP, etc. -- or conceptualization of the human condition. Instead, I read this article as a consolidation of numerous scientific efforts within the field of psychology. CBT is not a panacea, but it's a good marker in our evolution in what we know works in therapy.

​As practitioners, let us continue to join together to improve our services for our clients, and remember that difference is NOT deviant.

A few key highlights I found interesting:

Cognitive behavioral therapy:

"(1) ... is the most researched form of psychotherapy. (2) No other form of psychotherapy has been shown to be systematically superior to CBT; if there are systematic differences between psychotherapies, they typically favor CBT. (3) Moreover, the CBT theoretical models/mechanisms of change have been the most researched and are in line with the current mainstream paradigms of human mind and behavior (e.g., information processing)."

However:

"...there is clearly room for further improvement, both in terms of CBT’s efficacy/effectiveness and its underlying theories/mechanisms of change."

and... 

"...although CBT is efficacious/effective, there is still room for improvement, as in many situations there are patients who do not respond to CBT and/or relapse. While many non-CBT psychotherapies have changed little in practice since their creation, CBT is an evolving psychotherapy based on research (i.e., a progressive research program). Therefore, we predict that continuous improvements in psychotherapy will derive from CBT, gradually moving the field toward an integrative scientific psychotherapy."


Citation: 

David D, Cristea I and Hofmann SG (2018) Why Cognitive Behavioral Therapy Is the Current Gold Standard of Psychotherapy. Front. Psychiatry 9:4. doi: 10.3389/fpsyt.2018.00004

#cognitivebehavioraltherapy #cbt #psychotherapy #research #goldstandard
0 Comments

    Nick Holt

    Mental Health and Therapy Writer. As featured on Huffington Post, Vox Media and elsewhere.

    Archives

    January 2019
    September 2018
    June 2018
    April 2018
    February 2018
    January 2018
    December 2017
    November 2017
    September 2017
    August 2017
    July 2017
    May 2017
    March 2017
    July 2016
    October 2015
    August 2014
    July 2014
    May 2014
    June 2010
    May 2010

    Categories

    All
    Anger
    Anxiety
    Beliefs
    Breathing
    Cognitive Behavioral Therapy (CBT)
    Communication
    Compassion
    Coping
    Couples Therapy
    Inspire
    Marketing
    Men
    Mindfulness
    Obsession
    Research
    Suicide
    Thoughts
    Veterans
    Vulnerability
    West Los Angeles Therapy

    RSS Feed

Nick Holt, LCSW, BCD
​Psychotherapy.
  Cognitive Behavioral Therapy.
  Depression & Suicide.
  Mens Mental Health.
Blog.
Contact My Practice.
  Self-Pay Therapy.

LOCATION

*Barrington & La Grange in
​West Los Angeles*
Nick Holt, LCSW, BCD
2001 South Barrington Avenue, Suite 312
Los Angeles, CA 90025

(310) 439-9144
© 2015-2018 Nick Holt, LCSW, BCD. ALL RIGHTS RESERVED.
  • Psychotherapy.
    • Cognitive Behavioral Therapy.
    • Depression and Suicide.
    • Mens Mental Health.
    • Caregivers and Family.
  • Blog.
  • Contact My Practice.
    • Self Pay Therapy | Out of Network Therapist.
    • My Credentials