Tag: Cognitive Behavioral Therapy

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CBT for Anger: 7 Evidence-Based Techniques to Regain Control

Anger is a normal human emotion, but when it becomes overwhelming or uncontrollable, it can interfere with your life. Cognitive behavioral therapy (CBT) offers an effective approach to managing anger by identifying negative thought patterns and teaching healthier coping skills.

Learning more about how your anger works and what you can do to change your responses can help you regain control of your emotions, your relationships, and your life. This guide explores core CBT techniques for anger management, practical steps for changing behaviors around anger, and the benefits of getting professional support. 

Understanding Anger and Its Impact

What Is Anger?

Anger is a complex emotion that can manifest both physically and psychologically. The American Psychological Association (APA) defines anger1 as “an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong.”

Physiologically, anger can trigger a fight-or-flight response, raising your heart rate, blood pressure, and muscle tension. Psychologically, it can make you feel frustrated, irritable, or hostile. While anger itself is a normal human emotion, it’s how we manage and express it that determines its impact on our lives.

The Impact of Anger on Life and Relationships 

Unmanaged anger can significantly impact your personal and professional life. Frequent angry outbursts or an inability to control your anger can strain relationships with your friends, family, and colleagues as conflicts damage trust and create more social isolation. In the workplace, anger issues might hinder your job satisfaction or career goals. Prolonged anger can also lead to physical health problems.

Why Anger Management Is Important

Benefits of Managing Anger

Effectively managing feelings of anger can have a hugely positive impact on your day-to-day life. Reduced stress and anxiety and improved relationships, both personal and professional, are common outcomes. Anger management skills can also boost your self-esteem as you gain confidence in your ability to handle life as it comes.

Anger can be a good thing. It can give you a way to express negative feelings, for example, or motivate you to find solutions to problems. And it’s a normal and healthy emotional response to someone violating your boundaries. “Healthy anger is in the moment,”2 says physician and trauma expert Gabor Mate. “It protects your boundaries, and then it’s gone.” 

The problems come in when anger is chronic, disproportionate, or out of control. Then it can interfere with your life. In this case, learning healthier ways of controlling anger can improve your mood, your self-image, and your ability to build and maintain healthy relationships that support your well-being throughout life. 

Consequences of Unmanaged Anger 

Uncontrolled anger episodes can have far-reaching consequences, including health conditions. “Excessive anger can cause problems,”1 says the APA. “Increased blood pressure and other physical changes associated with anger make it difficult to think straight and harm your physical and mental health.” Over time, the chronic stress of unchecked anger can lead to heart disease3 and weakened immune function. Emotionally, it increases your risk of anxiety and depression. Frequent conflict stresses your social and romantic relationships. And in severe cases, unmanaged anger can lead to violence and related legal issues. 

Anger issues are often a result of unresolved childhood trauma. That’s because people who aren’t taught to express this emotion as a child often have trouble when they express anger as an adult. “If your boundaries were infringed as a child and you weren’t able to express [anger], it doesn’t disappear,” says Mate. “It gets suppressed. It becomes almost like a volcano that’s gurgling and bubbling inside you, but it’s had no expression.” 

If you’re in an abusive situation as a child, supressing your rage is a survival mechanism. But that doesn’t mean the rage goes away, says Mate:

What happens is then later on as an adult something triggers you and also it just explodes out of you and you have no control over it. Now it’s no longer a response a healthy response to the present moment, but a response to the past.

That’s why a person’s rage can be triggered by something seemingly minor, but express itself as an explosive response. 

So how can CBT help?

Introduction to Cognitive Behavioral Therapy (CBT)

To understand how CBT can help manage anger, let’s look at the core principles of this therapeutic approach.

What Is CBT?

Cognitive behavioral therapy, or CBT, is a type of psychotherapy that addresses the connection between thoughts, feelings, and behaviors. Treatment usually takes place over a set number of therapy sessions. You don’t need a mental health diagnosis to benefit from CBT4—the techniques it teaches can help anyone manage stressful situations.

This structured therapy is designed to help you identify and challenge cognitive distortions and negative thought patterns and replace them with more positive self-talk. CBT is a practical approach that teaches problem-solving strategies to manage stress. Your CBT therapist may use role-playing to help you proactively manage angering situations. You’ll likely learn other in-the-moment skills, like deep breathing exercises and taking a brief time-out from the situation.

CBT is based on these core principles:5

  • “Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
  • Psychological problems are based, in part, on learned patterns of unhelpful behavior.
  • People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.”

CBT is often used to manage anger6 because it “targets deficits in emotion regulation and social problem-solving that are associated with aggressive behavior.”

How CBT Can Help You Manage Anger 

CBT can help you identify the thoughts and beliefs that trigger your anger. By understanding these patterns, you can then challenge and replace anger-inducing thinking with more balanced perspectives. 

CBT is the most commonly studied treatment for anger,7 and a wide body of evidence proves that it’s effective. One meta-study on 20 years of research into the benefits of CBT for anger management8 finds that “the average CBT recipient was better off than 76%of untreated subjects in terms of anger reduction.” Another study shows that CBT-based interventions reduced relapses into anger issues9 by 23% generally, and 28% for anger issues involving violence.  

The type of cognitive behavioral therapy used may also determine its effectiveness. According to research on CBT for anger in children and adolescents,

Skills training and multimodal treatments were more effective in reducing aggressive behavior and improving social skills. However, problem-solving treatments were more effective in reducing subjective anger experiences. 

CBT also teaches practical techniques to cope with frustrating situations in the moment. Through regular practice, your can develop healthier coping mechanisms and reduce the frequency and intensity of anger outbursts.

Professional CBT Techniques for Anger Management

A range of practical tools and techniques can help you effectively manage anger with CBT. These techniques are typically taught by your therapist during sessions, but they’re specifically designed for you to use on your own whenever anger arises:

1. Cognitive Restructuring 

Cognitive restructuring10 involves challenging the negative beliefs that trigger anger. By examining these thoughts, you can replace them with more helpful, realistic ones. For example, if you tend to assume someone is intentionally trying to upset you, cognitive restructuring helps you consider alternative explanations. This helps you reframe situations in a less triggering, more positive light.

2. Relaxation Techniques

Often, anger triggers physical tension. CBT uses relaxation techniques11 to counteract this. Deep breathing, progressive muscle relaxation, and mindfulness meditation help calm the mind and body. By focusing on the present moment and releasing physical tension, you can reduce the intensity of anger and reduce the chance that you’ll react impulsively. 

3. Problem-Solving Skills

Effective problem-solving is a key part of successfully managing anger. CBT teaches you to break down challenging situations into smaller, manageable steps: 

  1. Analyzing the problem 
  2. Generating potential solutions
  3. Evaluating their outcomes 

These can help you respond to triggers in a proactive, solution-oriented way. 

4. Assertive Communication Techniques

Learning assertive communication12 is essential for managing anger constructively. This communication skill involves expressing your feelings and needs directly while respecting others’ boundaries. Instead of aggressive outbursts or passive silence, assertiveness allows you to address issues calmly before they escalate.

Your therapist will teach you to use “I” statements rather than accusations—for example, saying “I feel frustrated when interrupted” instead of “You always interrupt me.” Through practice and role-playing, you’ll develop these communication skills to transform anger into a tool for positive change while maintaining healthy relationships.

5. Mindfulness Techniques 

Simply suppressing anger doesn’t always work. “There are ways of working with it through the body that doesn’t involve either suppressing it or acting it out, but experiencing it,” explains Mate. 

One of these is the RAIN meditation13 created by meditation teacher Tara Brach. This technique takes you through sequential steps of recognizing, allowing, investigating, and nurturing your emotions to process them in a healthy way.

Self-Guided CBT Strategies You Can Use at Home

There are also steps you can take on your own to put CBT into practice in your daily life.

6. Setting Realistic Goals

Setting achievable goals makes addressing anger issues feel a lot more manageable. Start small by identifying specific situations that trigger your anger, focusing on one challenging situation at a time. Break down larger goals into smaller, manageable steps. For instance, instead of aiming to eliminate all anger, focus on reducing the intensity or duration of outbursts. 

7. Keeping an Anger Diary

An anger diary14 can be a great tool to grow your self-awareness and understand your relationship with anger. By tracking your triggers, warning signs, reactions, and outcomes, you can identify recurring patterns and develop effective coping strategies. Regular journaling helps you recognize situations that commonly provoke anger and develop healthier responses. 

Overcoming Common Challenges

Anger management is a journey, and success requires you to overcome challenges and stay focused on your treatment goals.

Identifying and Addressing Obstacles

Managing anger can be a challenge. At times you might feel like you’re losing motivation, having trouble identifying your triggers, or just feeling overwhelmed by the process. Thankfully, there are actions you can take to stay on track when the going gets tough: 

  • Break down goals into smaller steps
  • Ask for extra support from your therapist or support network 
  • Practice being compassionate and kind toward yourself  

You don’t have to be perfect. What’s important is that you maintain a general direction toward growth and stay committed to your anger management process.

Completing Treatment 

When it comes to making life changes, commitment is key. How long people attend therapy for anger management and whether or not they complete their treatment course matters. One study on group CBT for anger15 found that “patients referred with anger problems often do not attend for treatment,” and that their attendance had a major impact on their treatment outcomes:

  • Only 9% of those referred for therapy attended the full CBT course.
  • 29% of patients had at least one session of CBT, while 56% didn’t go at all.
  • Patients who attended for some or all of the CBT had less frequent and less intense anger outbursts, and saw a reduction in their anger traits. 

Another study on the effectiveness of CBT for anger management in adult mental health services found that completing CBT for anger management improved patients’ self-esteem:16

Those who drop out of the group have higher initial depression and poorer self-esteem compared to those who remain in the group. In addition, those who complete the anger management group show improvements in anger control and have improved self-esteem.

Staying Motivated

A long-term commitment to anger management is clearly beneficial—but motivation can wane at times. To keep your head in the game, 

  • Revisit your reasons for taking on this process.
  • Remind yourself of how much better life will be when you have more ability to regulate your emotions.
  • Visualize your long-term goals and how managing anger contributes to achieving them.  
  • Seek support from your therapist, family, or friends to stay accountable.
  • Celebrate your progress, no matter how small it seems.

Progress takes time and setbacks are normal. Stay persistent and keep taking one step forward at a time.

Seeking Professional Support

While there’s plenty you can do to implement CBT techniques on your own, it’s ideal to start off with a set number of sessions with a therapist.

The Importance of Professional Help

Self-help strategies can help, but professional guidance is often necessary to address underlying issues and learn how to effectively manage anger. A clinician who’s experienced in anger management can provide personalized support, tailored strategies, and accountability. They can help you uncover the deep-rooted causes that contribute to your anger and develop long-term coping strategies. You can even attend a residential anger management program for a more comprehensive treatment experience. 

Don’t hesitate to reach out for professional help if you’re struggling to manage anger on your own.

Finding the Right Therapist

To find a qualified therapist who specializes in anger management, you can start by asking for referrals from your friends, family, or healthcare provider. You can also use an online platform or reputable directory to search for therapists in your area. Consider the therapist’s experience, credentials, and whether their treatment approach aligns with your personal values. It’s important that you feel comfortable and connected with your therapist.

The Role of Support Networks

Building a strong support network can support your anger management recovery process as you invest in your personal growth.

Building a Supportive Network

A strong support system can help you through many life challenges, including learning to manage anger. Surround yourself with understanding and supportive friends and family, or look for support groups in your area or online. These sources of strength can offer encouragement, empathy, and even practical help. Opening up to people you trust about what you’re going through can help you feel more grounded, connected, and optimistic about your journey to recovery. 

Sharing Your Story

Sharing your experiences with anger can be incredibly empowering. By talking openly about your struggles, you not only validate your own feelings, but learn from and inspire others. Connecting with others who face similar challenges can help you feel less isolated and more seen and understood. 

Discussing your deeply held feelings is vulnerable work, so be sure to do this in a safe space.

Embracing the Process of Change

Trusting process can help you see this important journey to completion. 

Understand That Change Takes Time 

Learning to manage anger is a journey with its share of ups and downs. Progress takes time, and setbacks are normal. As you gradually gain coping skills and create new habits, be patient with yourself and give yourself credit for the work you’ve done. Lasting change requires consistent effort—and plenty of self-compassion along the way.

Take Small Steps Towards Change

Big changes often start with small steps. Try making incremental adjustments to your daily routine. For example, try incorporating short relaxation techniques17 or mindful breathing exercises into your daily routine. Over time, these small changes will build momentum and grow your confidence in your ability to manage anger effectively.

Celebrate Each Achievement

Each step forward, no matter how small, brings you closer to your anger management goals. Reward yourself for learning new ways of navigating challenging situations. Positive reinforcement goes a long way in helping you maintain your motivation!

If you need help to manage your anger, reaching out is the first step. Look for anger management programs and speak to a professional about making a treatment plan today. 

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The CBT Triangle: How Behaviors Influence Your Recovery

The cognitive behavioral therapy (CBT) triangle uses the interconnected nature of emotions, thoughts, and behaviors to positively change thoughts and mood, primarily through behaviors. 

According to the CBT triangle, you have the majority control of your behaviors and actions1. You have some control of your thoughts. And you have zero control over your emotions. So you can’t control how you feel, but you can control how you think and behave.

Leveraging this has been revolutionary for many people in treatment, and long-term recovery.

Leveraging The CBT Triangle

Since the 3 elements of emotions, thoughts, and behaviors feed into each other, the CBT triangle2 posits changing your behaviors (which you have the most control over) will change your thoughts and emotions. Similarly, changing your thoughts can also positively affect your emotions and behaviors.

For example, someone experiencing depression may think, “I can’t get out of bed. I’m too depressed.” This could lead to emotions of helplessness and self-hatred. 

Getting out of bed proves your control of what you do, even if you don’t feel like doing it. Realizing your abilities can lead to more positive emotions and helpful thoughts. You may even be encouraged to tackle another difficult task…creating a snowball effect.

As you get more practice, you’ll likely become more aware of unhelpful thoughts AND how you act on them. As awareness grows, you’ll have more opportunities to correct untrue thoughts or act opposite to your thoughts and feelings.

The CBT triangle helps with multiple conditions3, too. These include depression, anxiety, obsessive compulsive disorder (OCD), addiction recovery, and trauma.

Behavioral Activation: Valued, Routine, and Enjoyable Activities

Behavioral activation (BA) centers on doing something even if you don’t feel like it, not waiting for motivation or to “feel better”4—and in doing so, you can actually feel better. Scheduling activities or doing them as-needed can offer symptom relief by breaking the negative emotions-thoughts-behavior pattern of depression.

There’s 3 types of BAs. Here they are in detail.

Valued BAs

Your valued BAs include activities related to what, where, or who you value. Your values are like north stars, guiding you through life. They might include spirituality, family, creative expression, friendship, and more.

Doing a valued BA could look like practicing a religion, spending purposeful time with family, engaging in social settings with friends, and creating art.

Symptoms of depression or other illnesses can make valued activities harder to do. Intentionally doing them, like attending church even if you don’t want to, can add value back into your life.

Enjoyable BAs

Enjoyable BAs are things you like to do. They bring you pleasure and add joy to your life. Examples could include cooking, painting, sports, hobbies, outings with friends, and eating good food.

One of the symptoms of depression is struggling to feel pleasure5, even if it’s something you used to love. Reincorporating enjoyable BAs can help you regain interest and pleasure in these activities.

Routine BAs

Your routine BAs include day-to-day tasks you must manage to stay healthy, employed, housed, and more. They may not be particularly enjoyable, but they’re important for maintaining a fruitful life.

Routine activities include paying bills, going to work, doing laundry, brushing your teeth, showering, doing schoolwork, and tidying up.

BAs and The CBT Triangle

Conditions like depression, trauma, and addiction can push many BAs off to the wayside, affecting your thoughts and emotions. You may not feel pleasure from your enjoyable BAs, and your symptoms could get in the way of routine and valued activities. Engaging in BAs can change your thoughts and emotions for the better, ending the cycle of negative effects. 

By starting with what you have the most control over, behaviors, you can change your thoughts and emotions and stop the cycle of negative thoughts/unhelpful behaviors.

For example, you may have emotions of sadness and thoughts of worthlessness because you can’t get anything done. But you exercise control of your behavior and get up and do the dishes, even though you don’t want to. This action challenges your thoughts of worthlessness and can change your sad emotions into neutral or encouraged ones. 

The CBT Triangle and Recovery Maintenance

When you use the connections of the CBT triangle to improve your mood by changing your thoughts and behaviors, you’ll likely notice your success isn’t infinite. Reaping continuous benefits from the CBT triangle takes repetition and practice. The more you do it, the easier it will be to keep doing it—like any other habit.

Once you feel you’re in the maintenance phase of your recovery, you can leverage the CBT triangle differently. Instead of using it to address symptoms, you can start using it to prevent symptoms.

For example, maybe you’ve learned to manage your depression symptoms. You know your warning signs and have a good grasp on what situations will trigger a negative mood or spiraling thoughts. You also know not going into the office makes you feel lonely and more isolated. When you start feeling like isolating, you proactively address this symptom by going to the office. Since you’re going in and not isolating, your feelings of loneliness don’t get the chance to fester and worsen to the point of redeveloping depression.

Leveraging the CBT triangle isn’t just a tool for depression, either. You can use it for substance use recovery, behavioral addictions, anxiety, and other emotions that aren’t serving you. Its benefits can be life-long.
For more intensive treatment options, use Recovery.com to find rehabs and outpatient clinics focused on depression recovery.

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How to Stop Shopping Addiction

What may start as harmless shopping can turn dangerous when it becomes compulsive spending. If your shopping feels out of control and you’re spending excessive amounts on clothes, gadgets, makeup, or other items, shopping addiction can be just as damaging as drug addiction.

By understanding shopping addiction and its treatment you can learn how to manage your purchasing decisions and well-being.

Understanding Shopping Addiction

Shopping addiction, also called compulsive buying disorder, involves excessive buying behavior that leads to distress or impairment1. An individual with compulsive buying disorder is unable to control their thoughts and actions around spending, and feels relieved after a purchase. 

Shopping addiction often co-occurs with other behavioral health conditions involving impulse control, particularly mood and anxiety disorders, substance use disorders, and eating disorders. Compulsive shopping tends to run in families, especially those with mood and substance use disorders.

When spending becomes compulsive, other life facets suffer because of the energy spent on purchasing. Pre-spending anxiety can govern a person’s entire life, only to be relieved by a purchase. The individual can neglect their personal relationships, health, and employment to shop, and they can also be in serious financial trouble. 

Signs and Symptoms of Shopping Addiction

Shopping addiction usually has 4 phases: 1) Anticipation; 2) Preparation; 3) Shopping; and 4) Spending1. Phase 1 includes thoughts and urges with a specific item or spending. In the second phase, the person prepares for shopping and spending, including decisions on when and where to go, on how to dress, and which form of payment to use. Phase 3 involves the actual shopping experience, which is intensely exciting and can even lead to sexual arousal2. Finally, the item is purchased, often followed by disappointment with oneself.

As this cycle repeats, loved ones may notice shifts in behavior and mood that make the shopping addiction apparent. Spotting these signs within oneself or another can help prevent further damage.

Behavioral Signs

You may notice a change in someone’s behaviors as compulsive buying disorder takes hold. Signs include

  • Frequent shopping sprees
  • Impulse buying 
  • Financial struggles due to excessive spending
  • Hiding purchases
  • Chasing sales and deals
  • Accumulating unused items
  • Often returning items (due to buyers remorse)

Emotional Symptoms

A person with compulsive buying disorder will cycle through different emotions1 as they move through the 4 phases.

  • Anticipatory signs of compulsive purchases include
    • Depression 
    • Anxiety  
    • Boredom  
    • Self-critical thoughts 
    • Anger 
  • Immediate consequential emotions after spending include
    • Euphoria 
    • Relief from negative feelings
  • Emotions following the purchase after the initial euphoria fades include
    • Guilt
    • Shame
    • Low self-esteem
    • Emotional numbness

Financial Consequences

A shopping addiction can cause severe financial consequences that impact both the individual and their loved ones. The person often collects debt from maxed-out credit cards and personal loans, which is accompanied by additional fees, higher interest rates, and a damaged credit score. 

As the addiction progresses, they may be unable to pay essential bills, such as rent, utilities, groceries, or medical expenses, leading to unpaid invoices and the potential loss of services or even housing. In extreme cases, compulsive buying disorder can result in personal bankruptcy, as the person is unable to repay their debts and meet financial obligations.

Causes of Shopping Addiction

Compulsive buying disorder is a multi-pronged condition caused by various factors. Understanding the developmental, neurobiological, and cultural influences of shopping addiction can guide treatment efforts.

Psychological Factors

The Diamond Rehab in Thailand details the prevalence of co-occurring conditions that can precede and worsen compulsive spending behaviors3, forming a complex and chaotic concoction. These conditions often involve impulse control and emotional regulation, specifically obsessive compulsive disorder, borderline personality disorder, and other avoidant personality disorders. 

Impulsive spending acts as a coping mechanism to manage negative emotions such as stress, anxiety, depression, loneliness, and low self-esteem, using shopping to solve the negative feelings temporarily. Shopping addiction can be both a product of and the cause for mental health concerns, necessitating personalized treatment when unraveling these conditions.

Environmental Influences

In a world consumed and fueled by media, people are taught that material possessions equate to happiness, success, and social status. Advertisements are designed to create desire, often exploiting emotional triggers to encourage impulsive purchases. This is especially true nowadays, with social platforms using targeted ads based on internet history.

For example, if you search for winter jackets on Google, you may encounter ads for trench coats on your social media platforms.

Consumerism is deeply ingrained in many cultures, with immense pressure to keep up with fashion, technology, and lifestyle societal norms. Social media amplifies this pressure by showcasing small, curated portions of people’s lives, often filled with luxury items and experiences, leading to anxiety and a desire to conform to these perceived standards4.

The internet also provides easy access to spending with online shopping. The convenience of being able to shop anytime, anywhere, has removed many of the barriers that previously limited impulsive purchases. Individuals may feel less inhibited and guilty for spending money as they have fewer in-person interactions, like handing money to a cashier, creating a false illusion of security behind a screen.

Biological Factors

Neurobiological theories credit compulsive buying disorder to abnormal neurotransmission1, particularly in the serotonergic, dopaminergic, or opioid systems. Dopamine, a neurotransmitter associated with pleasure, reward, and reinforcement5, is a key player in “reward dependence.” Dopamine is released when spending, creating a sense of euphoria. This reinforcement can lead to repeated behaviors in an attempt to experience that pleasurable feeling again, contributing to the cycle of addiction.

Irregular serotonin levels, a neurotransmitter responsible for emotional regulation and impulse control, are connected with various impulse control disorders, including compulsive shopping. Low levels of serotonin disrupt the ability to manage urges, leading to compulsive shopping behaviors as a way to temporarily alleviate negative emotions.

There is also evidence that individuals with a family history of addictive behaviors, such as substance use or gambling addiction, may be more genetically predisposed to developing other types of compulsive behaviors, including shopping addiction6.

Strategies to Overcome Shopping Addiction: Professional Treatment Options

Navigating compulsive buying disorder recovery requires a comprehensive approach that often demands outside professional help. Building an extensive toolkit of skills to manage negative feelings and impulses tied to shopping behaviors can empower you to save and spend your money confidently. 

Therapy and Counseling

Individual, group, and family therapy each offer a unique approach to help manage compulsive behaviors. Individual counseling, often through cognitive behavioral therapy (CBT), creates a personalized setting where you and your therapist collaborate to identify the specific emotional and psychological issues driving the addiction. You can learn tailored coping mechanisms and practice using them when in stressful or triggering situations. 

Group therapy provides a supportive environment to share experiences and challenges with others facing similar issues. A group setting can help you feel less isolated and gain insight from peers’ experiences. You’ll practice accountability, build connections, and develop healthier social interactions, which can be a crucial part of the recovery process.

Family therapy is another important option, especially when shopping addiction negatively affects relationships and family dynamics. Your family unit can improve communication, address underlying family conflicts, and learn more on how to support you in recovery. Loved ones can learn how to set healthy boundaries and avoid enabling compulsive shopping behaviors.

Cognitive Behavioral Therapy for Shopping Addiction

Cognitive behavioral therapy (CBT) is one of the most effective forms of therapy to navigate compulsive buying disorder7. CBT helps individuals identify and address the underlying thoughts, beliefs, and emotions that trigger compulsive shopping. By recognizing these patterns, you can learn healthier thought processes, coping mechanisms, and strategies to manage impulses. 

CBT helps individuals recognize the triggers and irrational thoughts that lead to their compulsive shopping behavior, such as stress or low self-esteem, as well as external factors like social pressure. You can learn to critically examine these thoughts and replace them with more rational, balanced perspectives. For example, you might learn to question whether buying an item will improve your mood or help you gain social approval, leading to a more realistic assessment of your needs. 

Medication

Sometimes, medication is necessary to manage the impulsive urges as well as the co-occurring mental health conditions like OCD and anxiety. Selective serotonin reuptake inhibitors (SSRIs) like Fluoxetine, Fluvoxamine, and Sertraline can treat compulsive buying disorder1 due to the similarities in neurotransmission and behaviors with other compulsive disorders. 

A comprehensive evaluation can guide medication usage for shopping addiction. Your professional care team can help you navigate your needs to find the appropriate medication and dosage. 

Financial Counseling

In many cases, financial counseling helps individuals regain control over their monetary struggles, especially if the person is in debt or battling legal issues. The proper counselor or mentor can help you manage finances, develop better money management skills, and repair the financial damage caused by compulsive spending. You may benefit from creating a debt repayment plan, learning budgeting skills, and developing a healthier relationship with money. 

Financial counseling skills can serve as a strong foundation for lifelong budgeting methods. You and your counselor may set savings goals for major life events, such as buying a home, funding education, or preparing for retirement. Developing realistic savings plans and making investment decisions can help you align your long-term financial goals.

Support Groups 

Joining support groups like Spenders Anonymous provides a sense of community, understanding, and accountability in your recovery. They offer a safe space to share experiences, learn from others, and receive ongoing support.

Developing Healthy Shopping Habits

Overcoming shopping addiction requires a combination of self-awareness, discipline, and practical strategies. Recovery stories are built on everyday habits that support a sustainable, healthy mindset.

Creating a Budget

Adopt a strict budget that you and your financial counselor create for discretionary spending, limiting the amount of money available for shopping. By tracking your spending and sticking to this budget, you can prevent impulsive purchases and stay within your means. Apps and websites like YNAB and Goodbudget keep users on track with time-tested budgeting methods, as well.

You may motivate yourself to adhere to your budget by giving yourself a small reward, such as going for ice cream if you do not overspend each week. A day of recovery is a day worth being celebrated! The effort to choose your health and well-being every day is a great feat, so continue to reflect and pride yourself on your hard work.

Mindful Shopping

When shopping for necessities, ask yourself whether you truly need the item, how it aligns with your values, and what the long-term consequences of the purchase will be. Mindfulness can help you stay grounded and make more intentional decisions.

Consider using cash instead of credit cards to make purchases, as this can help you directly feel the impact of spending. You could remove saved payment information from online shopping accounts, making it less convenient to make impulsive purchases, too.

You can also practice delayed gratification. By implementing a “cooling-off” period—waiting 24+ hours before making a purchase—you give yourself time to evaluate whether the item is truly necessary, which can help reduce impulsive buying.

Lifestyle Changes

Occasionally deleting social media apps can offer solace from advertisements and convincing influencers who tell you to try the newest product. You can also try unsubscribing from marketing emails or limiting time spent on shopping sites with website controls to reduce the urge to shop.

Real dopamine from healthy activities is the best kind of dopamine. Rediscover and reignite your passions by reading, painting, taking walks, and volunteering to keep you occupied and fulfilled.

Preventing Relapse

Relapse prevention planning aims to recognize and address warning signals before they escalate to the physical stage—compulsive spending. It takes a cognitive behavioral approach to preventing relapse and provides appropriate skills for what to do if a relapse does occur. It blends education, coping strategy development, trigger identification, building support networks, and lifestyle changes.

Identifying Triggers

You and your care team can begin to build your relapse prevention plan by reflecting on 3 key recovery components: 

  1. Reflect on your recovery history. In treatment, what worked and what didn’t work? If you’ve relapsed before, what led to it? What were your triggers before you got treatment? Learn from mistakes of the past to make a realistic relapse prevention plan.
  2. Write down personal, relationship, and employment goals to highlight situations you want to be in and people you want to be around. 
  3. Identify your triggers—all the people, places, and things that could cause stress. Developing coping strategies for each trigger can empower you to live life without fear.

One of the most essential parts of a relapse prevention plan is building skills to navigate uncomfortable feelings and situations. You may practice coping techniques such as breathing exercises, regulating emotions through journaling, and saying “no” to situations that do not serve your recovery. This can help you walk into any situation with confidence. 

Ongoing Support

Attending outpatient care or talk therapy sessions can help you navigate foreign situations and continue skill-building. During individual therapy sessions, you’ll likely engage in various therapeutic methods like dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). 

What Real People are Doing

A user on Reddit shares their practical and realistic lifestyle changes that helped them overcome shopping addiction8, serving as an inspiring example for others facing similar struggles. They walk through the importance of decluttering, adopting mindful shopping practices, and creating a monthly budget to track their spending. 

By focusing on delayed gratification and shifting their mindset from impulsive buying to intentional purchasing, they successfully broke free from compulsive shopping. Their experience highlights how small, sustainable changes in daily habits and financial awareness can make a significant impact on their physical, mental, and financial well-being.

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Does a Good Therapeutic Relationship Matter in Therapy?

Effective therapists possess empathy, compassion, and trustworthiness that make them seem like superhuman healers. Those who find a good therapist often stay with them for years, which can strengthen their overall healing process and improve their resiliency. 

Building a rapport and sense of trust with your therapist can encourage you to share freely and feel safe doing so. This is crucial—if you’re going to therapy but don’t feel comfortable talking to them, you won’t reap the same benefits.

Many therapists encourage you to stay open-minded to the idea of switching therapists, so you can find your best fit. But how do you know what a ‘good fit’ is? And does it really matter?

Defining The Therapeutic Relationship

Therapeutic relationships1 build off mutual engagement, collaboration, and the bond patients and therapists form. Much of therapy’s success comes from this relationship, even more so than the type of therapy used and the therapist’s specific training. This positive effect exists in both medical and psychological treatment, and improves outcomes in both2.

The therapeutic relationship starts to form at your very first session. It can strengthen with each session2 as you and your therapist set goals, collaborate, and form a space you feel safe in. 

Benefits and Examples of a Positive Therapeutic Relationship

Ultimately, positive therapeutic relationships link to treatment success2 and healing. You’re more likely to continue with treatment and feel hopeful for change if your therapist makes you feel understood, safe, and an important part of the treatment process. 

Setting goals together and working to achieve them teaches practical skills for navigating future problems and concerns—without relying on advice from a therapist. This grows your agency and sense of self-efficacy, bolstering your hope and overall well-being. 

Here’s how a positive therapeutic relationship could look in practice:

  • You reach your first therapy appointment, nervous and unsure of how it’ll go. The therapist notes your discomfort and immediately works to reverse it: smiling, welcoming you, and introducing themselves. They ask questions about yourself and what brought you to therapy, listening attentively and engaging in the conversation with their body language and expressions. You feel cared for and safe, and start opening up more. Based on your first or second session, your therapist outlines a few goals you’ll work on together and asks you how they sound. You feel like a collaborative part of your treatment, which makes you want to engage more. 

Effects and Examples of a Negative Therapeutic Relationship

A negative therapeutic relationship can disrupt treatment and reinforce stigma about therapy and mental illness as a whole. You may feel uncomfortable, shamed, and belittled with a therapist that isn’t the right fit for you. But if that happens, don’t worry; you can always switch therapists. A therapist who isn’t the right fit for you could be perfect for someone else, and vice-versa. 

An example of an unhelpful therapeutic relationship could look something like this:

  • You go to your first session with the new therapist. Right away, they don’t exude compassion or much interest in you and your issues. You start to feel uncomfortable, and don’t trust them with your pain. They ask a few questions about yourself and why you’re there, but other than that, you feel pressured to fill the silence. They suggest modifications and changes to your behavior in a way that makes you feel diminished and a little embarrassed. You leave and cancel your next appointment.

How Therapists Can Foster a Good Relationship

Some people come to therapy with past misconceptions, shame, and nervousness. Therapists can alleviate these anxieties through the way they treat their patients and how they treat the act of getting help. 

For example, a kind, empathetic, and patient therapist can soothe initial nerves and validate their patient’s desire for getting help. They can express gratitude for their patient seeking care, and for trusting them with their emotions and struggles. These efforts connect the therapist and patient as humans, which can spark an immediate, positive affect on their relationship.

Aspects like these are key to forming a positive therapeutic relationship: 

  1. Listening without interrupting
  2. Validating fears and emotions
  3. Compassion
  4. Identifying and setting goals together
  5. Communicating regularly about your sessions and how they’re going

How You Can Contribute

A good therapeutic relationship takes effort on both sides, just like other relationships. Here’s what you can do (if and when you feel comfortable):

  1. Recognize your therapist can’t, and shouldn’t, think for you
  2. Engage in the goals you work on and any homework they may give you
  3. Communicate as openly as you feel comfortable
  4. Stay open-minded during your sessions
  5. Let your therapist know what is and isn’t working for you (they want to know!)

Signs You And Your Therapist Are a Good Fit

How you feel towards your therapist and the quality of your sessions can clue you into the nature of your connection. Do you enjoy talking to them? Do they make you feel safe and valued? Do you ever feel silly or foolish for opening up to them?

Reflect on your therapy itself too. Do you know what your treatment goals are, and has defining them been a collaborative process with your therapist? Do you feel like you’re making progress toward them? Do you feel hopeful in your recovery? 

Here are those questions laid out as boxes you can check to know if you’re a good fit:

  • You feel comfortable with your therapist.
  • You feel like they genuinely want to help and understand you.
  • You appreciate them as a person and feel appreciated in return.
  • You set clear goals and collaborate to meet them.
  • You feel hopeful and sense the tangible possibility of healing.

If you find you can’t check any of these boxes, or even feel the opposite, that’s a good sign you and your therapist aren’t the right fit. Remember, that’s okay. View any poor fits as a helpful learning experience that gets you closer to the right one. 

What to Do If Your Therapist Isn’t The Right Fit

First, know it’s acceptable and normal to not click with your therapist. Who you will feel comfortable with won’t be the same as your friends, or people in TV shows and movies. 

Therapists want you to feel comfortable and understood, and trying a new therapist is often one of the best ways to accomplish that. They’re used to it and don’t view it as a personal attack–not at all. People switch therapists for financial reasons, personal reasons, scheduling constraints, and much more.

Before you terminate your sessions, first have a conversation with your current therapist. You can bring up your concerns and what might make you feel more comfortable. For example, you might say you’re not seeing as much progress as you hoped and don’t feel like you’re learning coping strategies. You could also explain the behaviors or attitudes of your therapist that may make you less comfortable engaging in treatment. See what they say, and how they plan on addressing your concerns. 

You may find a solution and feel comfortable continuing services. If you don’t, here’s what you can do:

  1. Cancel any upcoming appointments with your current therapist.
  2. If you’re comfortable with it, explain that you’ll be leaving and looking for another therapist. Your current therapist can help connect you to other options. 
  3. Search for other therapists in your location or ones with online availability.
  4. Vet your new options for the qualities or treatment modalities you’d like to see after your first experience. Here’s 11 tips for finding the right therapist.
  5. Set up your first appointment; you can voice your concerns and preferences right away so your new therapist understands your past experience and treatment goals.

Empathy And Connection to Power Your Healing

In a good therapeutic relationship, you might feel like your therapist has superpowers. They help you see different perspectives, set personal goals, and feel–perhaps most importantly–that you and your experiences matter. You’ll ultimately learn to become your own therapist, navigating challenges and day-to-day life with new skills and coping strategies you learned in therapy.
Listen to our podcast episode to learn more about the therapeutic relationship and insights from renowned expert Dr. Donald Miechenbaum.

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How to Help Someone with Schizophrenia: Strategies for Care

Schizophrenia is almost always a severe and disabling mental health disorder. Managing this condition is usually a lifelong process; however, with the right care and professional treatment, it is possible to live a healthy and fulfilling life with this disorder. 

If you know someone navigating this condition, you can offer support during this crucial time by helping them find professional treatment for schizophrenia.

Understanding Schizophrenia

Schizophrenia is a psychiatric condition that is characterized by a disruption in thought patterns, sensory perception, reactions to emotions, and connections with others.  Symptoms of this disorder usually appear during late adolescence or early adulthood, with the most common symptoms being hallucinations, delusions, and disordered thinking. These symptoms can have a major influence on every area of a person’s life.

Schizophrenia’s long-term effects can vary depending on factors such as your loved one’s treatment plan, medication management, when they started treatment, and overall health. Some common long-term effects of schizophrenia include: 

  • Reduced emotional expression
  • Less motivation to accomplish goals
  • Difficulty with social relationships
  • Motor and cognitive impairment

Myths about Schizophrenia

While this disorder can be complicated, there are a few things that schizophrenia is not. 

Myth #1: People with schizophrenia are violent and dangerous. Inherently, people with schizophrenia are not violent. They are actually 14 times more likely to be victimized compared to being the perpetrator.

Myth #2: Schizophrenia is directly caused by a bad childhood or a traumatic event. Schizophrenia is believed to be caused by a combination of genetic, environmental, and neurological factors. It’s a complex interplay of various factors. Parenting style or a single traumatic event does not cause schizophrenia. 

Myth #3: Schizophrenia is untreatable. While there is no cure for schizophrenia, it is a treatable condition. Antipsychotic medications, therapy, and psychosocial interventions can help manage this condition.

Myth #4: People with schizophrenia can’t work or lead meaningful lives. With proper treatment, support, and management, many people with schizophrenia can have fulfilling lives, maintain jobs, and have meaningful relationships. 

Educating Yourself

Schizophrenia is a very complex condition. The more you know about the disorder, and what your loved one is going through, the better equipped you both are to navigate it.

Doing your own research and talking to a medical professional who’s knowledgeable about schizophrenia ensures that you have a well-rounded understanding of the disorder. Reading up on the condition can provide you with a basic understanding of the symptoms, treatments, and potential risks associated with the illness. And speaking with a doctor can provide you with personalized insights and information. Doing both of these can ensure that you are as informed as possible.

Professional Help for Schizophrenia

In all cases, people with schizophrenia need professional help. And the earlier they get treatment, the better chance they have to live a fulfilling life. You can help them find appropriate resources, make appointments, or go with them to appointments if they are okay with that. 

Contact a mental health professional, like a psychiatrist, psychologist, or therapist, to develop a treatment plan. If you are having trouble finding an available professional, go to your primary care physician first. They will be able to refer you to the appropriate person. 

From here, incorporating therapy into their routine will be key. Cognitive behavioral therapy (CBT), family therapy, and social and life skills training can help your loved one learn coping strategies, manage symptoms, and improve social skills. They’ll learn new ways of thinking about and managing their hallucinations and delusions.

Medication Management

Medication management is a cornerstone to treating schizophrenia. Your loved one will be prescribed antipsychotic medication. There are 2 groups of antipsychotics—first-generation, or “typical,” and second-generation, or “atypical.” These both affect the dopamine receptors in the brain, and second-generation also affect the serotonin receptors. Talk to your doctor to see which medication is right for their needs. They may also need prescriptions to manage co-occurring disorders, like substance use or depression. 

Combining medication with therapeutic interventions can be very effective in keeping symptoms under control and providing a more fulfilling life. Your doctor should regularly check in to ensure that the medication is working properly and monitor for any potential side effects. If you notice the medications have adverse side effects, or making schizophrenia symptoms worse, seek help from a medical professional right away. 

Navigating Crisis Situations

When someone with schizophrenia is in crisis, it’s crucial to recognize the warning signs to ensure their safety and well-being. Schizophrenia is a severe mental illness that could result in the person harming themselves or someone else. Seek professional help promptly if you see your loved one experiencing these signs:

  • Symptoms suddenly get worse
  • Social withdrawal
  • Intense paranoia
  • Resistance to treatment or medications
  • Decline in personal hygiene

If you believe the person is in immediate danger, do not leave them alone. Try to keep them in a safe, controlled environment. With a professional, develop a crisis management plan that outlines steps they can take when they experience elevated hallucinations or delusions. Include emergency contacts, coping strategies, and resources they can turn to for support.

Your Role in Their Recovery

Supporting someone with schizophrenia requires patience, understanding, and a compassionate approach. Your loved one will likely need some guidance, at least in the beginning of their recovery journey. But with your help, they can live a full, rewarding life.

Supporting Daily Living

A key element of your loved one’s treatment plan will be creating a structured routine. Help them build a daily schedule that includes regular meal times, medication management, and designated relaxation or leisure activities. Encourage healthy habits, such as proper nutrition and exercise. Offer to join them in this healthy lifestyle to keep them motivated. 

You can also help them maintain connections with friends, family, and support groups. Social activities can keep them from isolating and the negative effects that has on their mood.

Run through their crisis management plan regularly. Be sure that they have all the tools and skills to successfully navigate difficult symptoms, especially if you’re not there to support them in the moment.

Managing Symptoms and Challenges

Outside of therapy and medication, your loved one will also learn and practice coping skills for their symptoms. They should primarily be aware of the places, people, and things that trigger their hallucinations or delusions. They can, at first, avoid these stimuli and later work through their triggering effects. If symptoms do arise, they can manage them in a few ways:

  • Reality Testing: They can remind themselves that the hallucination is not real. Challenge the experience by asking, “Is there any evidence that supports this?”
  • Distraction: Reading, drawing, or doing puzzles, helps shift focus away from hallucinations.
  • Grounding Techniques: Your loved one can describe what they see, touch, hear, smell, and taste to help ground themselves in reality.
  • Positive Self-Talk: They can repeat affirmations or calming statements to counteract hallucinations’ negative or distressing messages.

While you can be an anchor during hard moments, make sure your loved one has consistent help and direct contact with a professional.

Patience and Empathy

Talking to someone with schizophrenia allows you to show empathy, patience, and understanding. Ask them how they feel or what they’re experiencing to show that you genuinely care and want to listen. Ensure they know you’re there for them and that they don’t have to go through this alone. And celebrate small achievements along the way because recovery is more fun when you give yourself credit for all the work you’re putting in. 

Their progress might be gradual, so show your loved one, and yourself, compassion. Be sure to prioritize your own well-being. While this process can be rewarding, taking time for yourself is important. Lean on friends and family for support.
There is hope for the person in your life who has schizophrenia. With a little guidance, and professional schizophrenia treatment, they can unlock the door to a fulfilling life.

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What Is Binge Eating?

Binge eating involves recurring episodes of eating large amounts of food in a short amount of time. Recognizing the signs of binge eating is important because it has physical, mental, and societal effects. 

Your mental and physical health can deteriorate from binging episodes. Those who struggle with binge eating often experience intense guilt, shame, and distress, which can negatively impact self-esteem and well-being. Usually there’s a deeper root cause, like something emotionally-driven, behind your binging episodes. And eating large amounts of food can lead to significant weight gain and related health problems.

Caring about your health, and taking steps to improve it, is essential for your well-being. Prioritizing your health can empower you to lead a fulfilling life and positively impact your loved ones and communities.

Defining Binge Eating

The DSM-51 defines binge eating disorder (BED) as “eating, in a discrete amount of time (e.g., within any 2-hour period), an amount of food that is definitely larger than what most people would eat in a similar period of time under similar circumstances.”

Often, those with BED feel a lack of control when they’re binging. And sometimes, they’ll eat alone because they’re embarrassed or disgusted by how much they eat.

BED occurs frequently. Overeating to the point of feeling uncomfortably full may be distinct from BED, as the episodes do not occur as often. If these episodes are followed by purging behaviors such as self-induced vomiting or excessive laxative use, you may be diagnosed with bulimia nervosa.

Symptoms and Signs of Binge Eating

Common behavioral indicators of BED include:

  • Eating faster than normal during an episode
  • Eating until uncomfortably full
  • Eating a large amount of food, even when you’re not hungry
  • Feeling ashamed of your binge eating, and often hiding it from others
  • Often choosing to eat high-calorie foods that are rich in fats and sugars
  • Hoarding food

Emotional signs of BED include:

  • Feeling a loss of control over your eating
  • Emotional distress
  • Emotional numbing
  • Obsession with weight/body image

Causes and Risk Factors

While no one thing leads to binge eating disorder, various influences can trigger its onset. That’s why looking at this disorder with a multifaceted approach is so important.

Biological Factors

While you may think these eating patterns are something you can easily stop on your own, BED mirrors the neurobiology of substance use disorder3. Palatable foods, along with drugs and alcohol, can change your brain. 

Eating sugary and fatty foods increases endogenous opioid activity in the brain, and over time this binging cycle can alter the opioid system, just like with substance addiction. Additionally, activating the dopamine system can temporarily relieve stress, and eating these foods can do just that. However, this can lead to food, or substance, addiction which can also change your brain chemistry.

The gut-brain axis is the bidirectional communication between the gastrointestinal system and the brain4. Emerging research suggests that gut microbiota composition and function may influence food cravings, mood, and eating behaviors, potentially contributing to binge eating tendencies.

Emotional Triggers

Emotional triggers can play a role in BED, too. Those with binge eating disorder often reach for food when they’re feeling uncomfortable emotions like stress, loneliness, and sadness. This happens because you think you’re craving food, when in reality you’re lacking something emotional, like security, control, warmth, excitement, or love. Unfortunately, food does not compensate for these non-negotiable emotional needs.

Socio-cultural Influences

Socio-cultural influences play a significant role in shaping body image ideals, dieting behaviors, and the development of binge eating tendencies. Some key socio-cultural factors that contribute to this include:

  • Media: Thin, idealized bodies we see in the media contribute to unrealistic beauty standards.
  • Peers: Peer pressure, comparisons, and social acceptance can contribute to body dissatisfaction and a desire to conform to certain appearance standards.
  • Diet culture: This culture claims thinness equals health and moral superiority. It emphasizes strict dieting, weight loss, and the pursuit of an “ideal” body shape.
  • Accessibility to food: Limited access to affordable, nutritious foods may lead to reliance on cheap, energy-dense foods, which can contribute to weight gain and disordered eating patterns.
  • Cultural and gender expectations: Cultural ideals and gender expectations can influence body image and eating behaviors differently across societies. For example, certain cultures may value larger body sizes as a symbol of beauty and fertility, while others may prioritize thinness.
socio cultural influences for binge eating disorder

Consequences of Binge Eating

Binge eating can have significant physical health implications, particularly when it leads to obesity and related medical conditions. It can result in:

  • Type 2 diabetes
  • Cardiovascular disease
  • Gastrointestinal problems
  • Sleep apnea
  • Joint problems
  • Respiratory issues

Aside from physical health, BED can take a toll on you emotionally. There is a relationship between binge eating and anxiety and depression because binging is often used as an escape from these complicated feelings. You may also experience low self-esteem and guilt because of your eating habits.

Binge eating can impact your overall quality of life. It can strain relationships because your embarrassment could lead you to isolate yourself or avoid social situations that involve food. It could also impact your work or hobbies because of the fatigue, reduced concentration, and emotional distress that comes with BED.

Addressing binge eating through treatment and support can help you improve your relationships, social life, and overall quality of life. Therapy, support groups, and developing positive coping mechanisms can promote a healthier relationship with food, enhance self-esteem, and facilitate meaningful connections with others.

Diagnosis and Treatment

According to the DSM-51, BED is diagnosed by  

  • According to the DSM-51, BED is diagnosed by 
  • Eating a larger than normal amount of food in a discrete period of time
  • A lack of control during these binging periods 
  • 3 or more of the following:
  • Eating more rapidly than normal
  • Eating until feeling uncomfortably full
  • Eating large amounts of food when not hungry
  • Eating alone because of embarrassment when binging around others
  • Feeling shame and depressed after binging
  • Marked distress about the binging
  • Episodes occurring 1+ times per week for 3+ months
  • The binge eating not being followed by purging behaviors

If you think that you or someone you know may have BED, it is important to seek help from a healthcare professional. A proper diagnosis can guide the creation of your treatment plan, and early intervention can significantly improve outcomes and quality of life.

Therapy for BED

Cognitive behavioral therapy (CBT) is an effective treatment for binge eating disorder (BED)4. It addresses the underlying thoughts, emotions, and behaviors associated with binge eating. CBT aims to challenge and modify unhelpful thoughts and beliefs, and it helps you develop alternative coping strategies. It’s also beneficial for co-occurring disorders like anxiety or depression because CBT is a widely recognized treatment for many mental health disorders5. 

Interpersonal therapy (IPT) is another evidence-based approach used for BED treatment. IPT focuses on addressing interpersonal issues and improving relationships to reduce binge eating behaviors. This could look like learning to cope with emotions like stress, sadness, or anger in healthier ways, in turn relying less on food as a way to deal with them.

Strategies for Coping with Binge Eating

While professional treatment is the most important component for recovery, building a healthy relationship with food and practicing mindful eating can help you along your journey.

This can look like paying attention to your body’s hunger and fullness cues, mindful eating where you slow down eating and pay attention to the food sensations, stocking your kitchen with nutritious foods, and striving for a flexible, non-restrictive approach to eating.

If your BED is triggered by stress, developing effective stress management techniques can help you navigate a trigger before the binge starts. This could be deep breathing exercises, getting adequate sleep, exercising, and positive self-talk. 

Finally, seek support from friends, family, or support groups. Sharing your feelings and experiences with trusted individuals can provide comfort and perspective. And engaging in social activities and maintaining healthy relationships can also help reduce stress levels and manage your BED.

Prevention and Long-Term Management

Building a healthy relationship with food and your body is the best way to prevent BED. You can adopt balanced eating patterns that include a variety of nutrient-rich foods. There are no “good” and “bad” foods, all food is fuel. So allow yourself to have those treats without feeling guilty. Being unrestrictive can help you sustain a healthy diet.

BED develops not just because of your eating habits but also from your emotional well-being and coping strategies. Keeping yourself mentally healthy is just as important as being physically healthy. Find positive ways to cope with stress, boredom, or difficult emotions that do not involve turning to food. You can exercise, practice mindfulness, engage in creative outlets, or spend time with loved ones.

Ongoing self-care and self-compassion will be key in your journey. Set boundaries, validate your emotions, and create goals. Growth and being the best version of yourself doesn’t come from being your harshest critic. It comes from being your biggest supporter and talking to yourself like a best friend.

You have the potential to be the happiest and healthiest version of yourself. See where professional help and positive lifestyle changes can take you by browsing our list of eating disorder treatment options. 

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Is My Loved One Using Cocaine? How to Tell If Someone Is Using Cocaine

Cocaine doesn’t have to control your loved one. The first step to their recovery might be recognizing signs of use, and then you can help them find a rehab for cocaine addiction. 

You both have resources for recovery. But the more you know about cocaine use, and how to spot it, can help you help the ones you love. 

How to Spot Cocaine Use

Spotting cocaine use can be tricky. It has a seemingly endless list of slang names and pseudo-identities, making it hard to decipher what your loved one might be talking about. They could hide their behavior with more than sneaky names, too. But there are signs to look for1. 

Physical Signs

  • Dilated pupils
  • Lack of appetite—it might seem like they barely eat
  • Rapid weight loss
  • Poor sleep
  • Disheveled appearance, lack of hygiene 

Emotional And Mental Signs

  • Paranoid without reason
  • Hyperactivity—“bouncing off the walls”
  • Irritability
  • Anxious, more so than usual 
  • Extreme startle reactions, like jumping at the sound of a cabinet shutting

Along with knowing the signs of cocaine use, you can also familiarize yourself with the street names for cocaine.

Slang Names for Cocaine

The nicknames for cocaine2 might surprise you. They’re creative, to put it positively. And they change based on the form of cocaine (crack, regular cocaine) and what it’s mixed with. 

There’s a lot to keep track of, but knowing even just a few can help.

  • Snow
  • Stardust
  • Stash
  • Bouncing Powder
  • Coke
  • Coca
  • Flake
  • Devil’s Dandruff
  • Florida Snow
  • Joy Flakes

You can also educate yourself on cocaine itself, and how it affects the mind and body.

What Is Cocaine?

Cocaine comes from the leaves of the coca plant1. It grows in South America. From there, it’s smuggled all across the globe.

Cocaine causes a rush of euphoria3, which can last 2-20 minutes. This rush comes from a build up of dopamine in the brain—dopamine stacks up on the transmitters meant to receive it4, causing an intense flood of pleasure. 

Neurotransmitters like dopamine jump between nerves and target cells. If the receptors aren’t working, all the received dopamine has nowhere to go—causing the high. Altering the usual transmission of dopamine can actually change the structure and function of your brain over time. 

The crash, or comedown, from this high can quickly prompt a redose, sometimes until supplies or money run out. This is considered a binge1.

You can ingest cocaine in multiple ways1. Some snort the white powder up their nose. Or, you might mix it with water and inject the mixture into a vein, using a syringe. If it’s crack cocaine, you can smoke it.

Is There a Difference Between Cocaine and Crack?

Chemically, no. Cocaine and crack are the same thing5, just in different forms. Crack isn’t any cheaper, either6. But it is more potent, easy to ingest, and wildly addictive.

Crack looks like rocks, or crystals. It’s a smokeable version of cocaine5, derived from the same coca plant as cocaine. 

For crack cocaine, you might see some of these slang terms:

  • Rock
  • Moon Rock
  • Apple Jack
  • Dice
  • Sleet
  • Yahoo
  • Yale
  • Top Gun
  • Base, Basing

Mucous membranes absorb cocaine and crack cocaine7. You have a huge plane of mucous membrane in your lungs—the alveoli responsible for bringing oxygen to your blood. The inhaled crack smoke absorbs into the alveoli in the lungs rapidly, causing a nearly immediate high.

A crack cocaine high fades faster, though. To avoid the crash, people might keep smoking until they run out of crack. And the more they ingest, the more likely they are to overdose and have negative long-term effects8. 

The Effects of Cocaine Use

Cocaine use can lead to heart problems8, like cardiac arrest and strokes. Inhaling it as crack can cause respiratory conditions. Snorting it could completely degrade your nasal passage over time. 

Short-term, the effects of cocaine could range from paranoia to seizures9. And rarely, cocaine can cause sudden death after just one use. 

Repeated use takes up more and more money and time. And the more it’s used, the more your brain changes. Addiction and tolerance to the drug can set in quickly1. 

Cocaine use can also have unpredictable effects, usually caused by what it’s been cut with. The cutting agent could be harmless, but that’s not always the case.

What Is Cocaine Cut With?

Dealers may cut cocaine to up their profit10, selling a “watered down” version to unsuspecting buyers. Powder cocaine could be cut with baking soda, caffeine, sugars, or anesthetics. Visually, you’d likely never know it wasn’t pure cocaine.

But cocaine could have harmful additives. Levamisole, a veterinary drug that kills parasites10, has made its way into 70% of cocaine in America. It causes necrosis11, which kills and rots the skin. 

You can also mix cocaine with other drugs for new, sometimes preferred, effects.

Cocaine Mixtures

Users seeking a different high mix cocaine with other substances, like marijuana and tobacco. Nicknames for these mixtures include Woo-Woo, Woolies, Candy Flipping, Cocoa Puffs, and Boy-Girl.

Certain blends, like alcohol and cocaine, are notably more dangerous. Cocaine and alcohol react12 and form a heart-toxic chemical, cocaethylene. Heroin and cocaine mix to form a speedball9, or an opiate and depressant blend. But cocaine wears off faster than heroin, potentially slowing your breathing to null as the full sedative effect of heroin hits.

No mixture is predictable, or safe. Neither is cocaine by itself. But, for single and blended use, you can find recovery. 

Treatment for Cocaine Addiction

Cocaine addiction often requires a multi-pronged approach—detox, therapy, and medications13. And the more research scientists do, the better these options become. There’s even a cocaine vaccine in the works14. 

Your loved one will most likely need to detox from cocaine in a safe, clinically monitored setting. There, they’ll have constant supervision, comfort medications, and begin the therapeutic healing process. This could be at a detox center or a residential rehab with on-site detox. 

Once cocaine has left their system, inner healing work can begin.

Therapy for Addiction

Therapy can address and heal the causing factors of addiction. It can also motivate and empower your loved one to commit to their recovery, even when it gets hard. 

Behavioral therapies like cognitive behavioral therapy (CBT) can challenge unhelpful thoughts and beliefs15. You’ll learn to shift your perspective of yourself to one that’s more positive. Rather than thinking “I’ll never get better”, CBT would challenge the thought with “Why not?”.

Dialectical behavioral therapy (DBT)16 addresses black-and-white thinking. Your loved one can accept the problem of cocaine use and know they can get better. DBT can help with relapse too, as it helps patients identify unhelpful thoughts that could lead back to old coping mechanisms. 

The 12 Steps

The 12-Step program offers a place for members to connect and recover in a respected treatment program. Members follow 12 steps together, learning responsibility, accountability, and forgiveness. And the 12 Steps can run in and out of treatment—you don’t have to be in rehab to find a local group to attend. 

The 12 Steps are often called AA (alcoholics anonymous) meetings. For cocaine use, you’ll likely see them called CA (cocaine anonymous). Each uses 12-Step practices to help members stay accountable and sober.

Aftercare

Contingency management (CM) can inspire greater dedication, during and after residential treatment. CM programs usually give out money, snacks, or vouchers as a reward13. And since you’ll actually get a reward for staying sober, attending recovery meetings, and going to treatment, you might find yourself more motivated to do it. 

Your loved one can also keep attending 12-Step meetings as a form of aftercare. If they go to a residential rehab, they might have the opportunity to attend alumni groups, too. 

Continued therapy and medications, if prescribed, can both contribute to long-term success. That’s why they’re both common forms of aftercare for cocaine addiction. If your loved one goes to rehab, they might offer continued 1:1 therapy with the same therapist. If not, they’ll likely connect you to further therapy as part of their discharge service.

Find Power Through Recovery

If you think your loved one is using cocaine, know that they, and yourself, have recovery resources. They can find new power and hope through recovery—addiction isn’t the end. 

You can browse our list of rehabs for cocaine to see pricing, reviews, insurance, and photos of each facility. 


Family members, you can check out these support groups: Co-Anon, Families Anonymous, and Stronger Together.

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How to Spot High Functioning Depression: Signs and Treatment

High functioning depression can look like appearing okay to friends and family, while really you’re struggling on the inside. There are a lot of misconceptions about what depression looks like. But depression actually comes in many different forms and levels of intensity. Sometimes, symptoms can be hard to identify.

Seeking help can be daunting, but you are strong enough to begin healing. You can get treatment for high functioning depression to start living to your fullest potential.

What Is High Functioning Depression?

High functioning depression is a subtype of depression in which individuals experience symptoms of depression but can maintain their daily functioning, such as going to work or school, socializing, and completing daily tasks. It is characterized by a relatively high level of functional status, low depression scores, and little agitation.

High functioning depression can be challenging  to spot, so it’s important to recognize the symptoms you’re experiencing. This disorder usually has milder symptoms of major depression1. And it can be caused by a combination of genetic factors2 and other life experiences.

Despite feeling the opposite, putting on a happy face may seem like a good way to cope with depression at first. But ignoring the signs that you might be depressed can make it worse. High functioning looks different for everyone. Sometimes it seems like a way to protect yourself from uncomfortable feelings, and sometimes it looks like wearing a mask and pretending to be happy when you are not.

While your high functioning depression might feel manageable now, it could snowball into something more harmful. But co-occurring disorders like anxiety, major depressive disorder, and insomnia can also be an issue as a result of the depression3. And if you’ve experienced these feelings for 2+ years, you may have persistent depressive disorder (PDD), or dysthymia4. 

Signs of High Functioning Depression

If you think you have high functioning depression, it’s essential to talk to a licensed clinician who can diagnose you; however, here are some of the symptoms that you can identify4: 

  • Low self-esteem
  • Changes in sleep habits 
  • Changes in appetite 
  • Internalized distress
  • Difficulty concentrating
  • Trouble making decisions
  • Feelings of sadness and hopelessness
  • High achievement orientation
  • Difficulty seeking help

These symptoms can have damaging and long lasting effects. Sometimes, high functioning depression can cause more harm than acute major depression5. But there are resources and tools available. You can stop the cycle and step into a more fulfilling, positive lifestyle by seeking professional help for your high functioning depression. 

Healing from the Inside Out: Treatment for High Functioning Depression

Acknowledging that you may have high functioning depression, and facing those negative feelings, is a vital first step in your journey toward healing. Getting a diagnosis and the right care can then get you to feel like the real you again.

Antidepressants like selective serotonin reuptake inhibitors (SSRIs) and monoamine oxidase inhibitors (MAOs) can help manage your symptoms. However, medications are even more effective when combined with other therapies5. 

Talk Therapy

Cognitive behavioral therapy (CBT) is proven to be one of the best treatments for depression6. This therapy helps you identify unhelpful thought patterns that might contribute to your high functioning depression. Then, you’ll learn how to replace those negative thoughts with positive ones. Once you build out these new ways of thinking, your emotions will likely become more manageable. And you’ll learn habits to overcome any new challenges that arise in the future.

Cognitive behavioral analysis system of psychotherapy (CBASP) is a therapy designed specifically for persistent depression7. CBASP helps you create a clear, step-by-step action plan to tackle your issues. You’ll learn how to develop constructive, positive habits. And you’ll focus on your actions’ impact on yourself and others. This, in turn, motivates you to maintain a positive lifestyle.  

Holistic Therapies

Healing requires looking at the whole “you.” And healthy lifestyle changes can enhance treatment for depression5. There are a few different holistic practices that you can incorporate into your recovery to heal your mind, body, and spirit.

Yoga builds physical and mental strength, which makes it an effective treatment for depression8. Yoga can provide community and a sense of belonging, and depression-related themes can be shared in classes. You’ll work through breathing exercises, learn resilience in different poses, and practice mindfulness. And you can do it from anywhere and on your schedule. 

Meditation and mindfulness are another instrumental way to treat depression. In fact, data shows that mindfulness-based training is as effective as other talk therapies for depression treatment8. These practices draw your attention to the present moment and your surroundings. By incorporating mindfulness into your daily routine, you can become more aware of your emotions. And in time, you can better manage your feelings and choose to seek the positive. 

How to Support Someone with High Functioning Depression

If you think someone you love is experiencing high functioning depression, providing a listening ear and complete understanding can go a long way. While you can be a support system for the person you love, encouraging them to get professional treatment is the best way to help them heal. You can be their rock, guide them through the process, and be patient as experts help your loved one work through their depression. 

Learning to Live Fearlessly

Coming face-to-face with your depression can be scary. But by confronting what’s holding you back, you can set yourself free. Tap into your resilience by seeking help for your high functioning depression. 

Change happens in small steps. Here are 6 things you can start doing today to live fearlessly: 

  1. Seek professional help
  2. Challenge negative thoughts
  3. Practice self-care
  4. Reach out for support from friends and family–remember reaching for help is a good thing
  5. Make manageable changes (i.e. daily routine, new hobby)
  6. Set goals for yourself
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Cognitive Behavioral Therapy (CBT) Offers a New Perspective

When you’re planning for addiction and mental health recovery, it can be hard to know where to start. There are countless types of therapy, and each of them treats a different issue. But in most programs, one approach stands out: cognitive behavioral therapy, or CBT.

This treatment focuses on the idea that our thoughts shape our lives. And negative thoughts can be a normal response to addiction or mental health issues. But you are not your thoughts. And the skills you learn in a rehab with cognitive behavioral therapy can guide you toward a brighter future.

What Is Cognitive Behavioral Therapy?

CBT teaches you to address issues by reframing your own perspective. You’ll learn practical ways to respond to triggers, thought distortions, and limiting beliefs. And once you break out of those well-worn thought patterns, your emotions will likely become more manageable. This, in turn, empowers you to act in ways that support your goals.

A wealth of data shows that CBT effectively improves patients’ quality of life.1 That’s easier to measure because it’s a goal-oriented form of psychotherapy. During sessions, you’ll spend most of your time learning and then practicing new skills. And when you do talk about past trauma, you’ll consider it through the lens of how it’s impacting you in the present day.

What to Expect in a Session

In a CBT session, your counselor can meet you right where you are. Therapists use the same techniques in individual therapy, group sessions, and family therapy. CBT is a short-term treatment method. Most patients attend between 5-20 sessions.

In your first meeting, your therapist will get to know you. You’ll also talk about your goals for treatment, and any specific diagnoses you’re healing from.

In future sessions, you’ll learn to identify your triggers and the way they make you feel. And once you understand where your emotions come from, you can begin to regulate them. To reach that goal, your therapist will teach you some practical skills. Depending on your exact treatment goals, you might focus on different techniques. There are numerous CBT skills, but a few are especially common:

  • Imagery-based exposure:2 First, you’ll recall a painful or triggering memory. Then, you’ll dig into the thoughts and feelings you associate with that experience. By revisiting those emotions in a protected environment, you’ll learn new ways to respond. So if you get triggered by the same memory in the future, you’ll already know what to do next.
  • Thought records:3 You’ll keep a daily written record of your thoughts, feelings, and the events that caused them. This technique is similar to journaling. But instead of freewriting, you’ll fill out a worksheet and answer specific questions. Then you’ll review your progress with your therapist.
  • Interrupting cognitive distortions:4 It’s easy to mistake your thoughts for facts. But CBT teaches you to identify inaccurate thoughts. For example, you might feel lonely even if you have a strong support network. And noticing that distinction can ground you in reality.

Over time, you can learn to use these skills intuitively. That’s a skill, too—and an important one for your long-term recovery.

What Does CBT Treat?

CBT is the “jack of all trades” of treatment. You can access it in most rehab programs, or attend sessions on an outpatient basis. And CBT can help with a wide variety of mental health conditions:5

CBT doesn’t only address mental health issues. It can also treat some medical and emotional challenges:

Cognitive Behavioral Therapy and Addiction

CBT is a highly effective treatment for addiction.6 In part, that’s because addiction affects more than your thoughts and feelings. It’s also a behavioral pattern. CBT shows you how your emotions influence your actions. And when you understand that link, you can disrupt the thoughts that lead you to drink or take drugs.

Experts at Footprints Beachside Recovery, a rehab center in Florida, view CBT as a key part of long-term recovery.7 In their program, some CBT sessions focus on relapse prevention. Patients learn how to recognize warning signs and interrupt old behavioral patterns. If you practice these skills during rehab, you’ll be better prepared for the next phase of healing.

Treating Mental Health With CBT

Unlike some other treatments, this therapy is extremely versatile. In fact, CBT is one of the most popular therapies8 for mental health. That might be because it addresses the root cause of each issue, and not just the symptoms. As a result, CBT can help people with a wide variety of diagnoses. But it’s especially popular for a few conditions.

Depression

CBT is a firmly established treatment for depression. And it can have long-lasting effects. Research shows that CBT for depression lowers relapse rates9 significantly. It might even be more effective than medication alone.

In each session, you’ll learn how to challenge negative beliefs about yourself and your life. Your therapist might also assign homework to help you reframe the way you think. For instance, you might reward yourself every time you do something that’s hard for you, like folding laundry.  So over time, you’ll start associating those tasks with good feelings.

Post-Traumatic Stress Disorder (PTSD)

Recovering from trauma can be overwhelming. CBT teaches you to work with that fact, instead of fighting it. Treatment helps you unpack complex feelings, separating painful memories from your present reality. And over time, this process can bring you a new sense of clarity.

CBT is a very effective way to treat trauma symptoms.10 Some rehab programs even offer specialized types of this therapy for people healing from trauma:

You can access these types of therapy in many settings, including outpatient treatment. But in residential rehab, you can often find them in programs that offer trauma-informed care.

Eating Disorders

Eating disorders commonly stem from a vicious cycle of negative thoughts. For instance, thinking about your weight might lead you to skip a meal. CBT offers a new perspective, which can help you break out of old patterns.

CBT is the leading form of treatment for eating disorders,13 especially bulimia. It can be even more effective when patients also engage in eye movement therapy (EMDR).

Forge Your Own Path With CBT Skills

Healing isn’t easy. That’s true for everyone—even if you’re well on your way to recovery. And CBT doesn’t remove the obstacles in your path. Instead, it prepares you to face them. Although this treatment has a limited number of sessions, the skills it teaches you can last a lifetime.

Explore rehabs that offer cognitive behavioral therapy to learn more and reach out to centers directly.

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Mindfulness-Based Cognitive Therapy (MBCT) For Depression: 5 Essential Skills It Teaches to Support Your Healing Journey

Depression is debilitating, and finding adequate treatment is a deeply personal experience. Because every person’s experience is unique, what works for some may not work for others. Mindfulness-based cognitive therapy (MBCT) is one promising treatment method that may work for you. This form of therapy takes elements from mindfulness training and cognitive behavioral therapy and combines them to combat depression.

Depression is downright exhausting, and the symptoms can be difficult to manage—especially if they interfere with daily life. You may even decide to attend rehab to help you learn to manage your condition. And fortunately, there are many rehab centers that offer mindfulness-based cognitive therapy to treat your depressive symptoms.

What Is Mindfulness-Based Cognitive Therapy?

Mindfulness-based cognitive therapy (MBCT) is a group-based therapy originally developed to prevent depression from recurring. Because it was so effective, therapists now use it to treat active symptoms, too.

Mindfulness

Mindfulness techniques teach people to focus on the present moment. You learn to notice your thoughts, emotions, and experiences without judgment. In addition to being beneficial for overall health and well-being, mindfulness reduces depression.2 And practicing mindfulness can help you learn how to take life’s curveballs in stride. As Jon Kabat-Zinn, founder of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, describes it, “You can’t stop the waves, but you can learn to surf.”3

Cognitive Behavioral Therapy

Like mindfulness, cognitive behavioral therapy is also effective in treating depression.4 People with depression usually have automatic negative thought patterns, which can trigger or worsen their symptoms. CBT shows people how to identify and reframe these negative thoughts and behaviors into positive ones. This empowers people to do something about their symptoms, which gives them a sense of control.

Connecting Mindfulness and CBT

MBCT fuses aspects of mindfulness and CBT5 to create a hybrid treatment model. Just like in CBT, patients learn to notice and free themselves from negative thought patterns. The therapist teaches patients to instead observe their thoughts and emotions in a compassionate, non-judgmental manner. MBCT incorporates mindfulness techniques, like meditation, alongside CBT.

What to Expect During MBCT Sessions

MBCT usually lasts for 8 weeks,6 with weekly sessions of about 2 hours. MBCT is administered in a group setting of 8 to 12 people. During meetings, patients participate in attention training activities for mindfulness. These may include body scan exercises or meditations. The goal is to help you become more aware of your thoughts, feelings, and physical sensations. Patients learn to recognize negative thought patterns and practice acceptance, and complete homework assignments around these concepts. These activities help alleviate symptoms from depression.

How Does This Therapy Work for Depression?

MBCT can reduce depression and decrease the risk of relapse (meaning, it reduces the likelihood that symptoms will come back after treatment). In fact, evidence shows that in some cases, it works just as well as antidepressant medication. According to one study on the effects of mindfulness-based cognitive therapy on depression symptoms,7 “There is evidence from at least nine clinical trials… that MBCT reduces the risk of relapse to depression when added to usual care, and demonstrates comparable efficacy to maintenance antidepressant medication.”

There are many reasons why MBCT is so effective at treating depression.8 People learn skills that they can use in the real world, and empathize with each other. The following are concepts that MBCT can teach people to set them up for success in life after rehab.

1. Developing Your Sense of Empowerment and Self-Control

MBCT helps people feel more in control of their depression—and their lives. Learning how depression works gives patients a better understanding of their overall experience. And practicing the techniques to counteract their symptoms is empowering. It helps people feel like they have more power over their thoughts and feelings.

Mandy, a patient in an MBCT study on recurrent depression,13 said she learned “how the mind works” which gave her a better insight into her depression. She found the MBCT sessions “so liberating” because they gave her the tools to take control of her mental health. This “toolbox” included things like meditation, recognizing depressive symptoms, and reaching out to social contacts.

Other patients in the same study echoed Mandy’s sentiments. Some participants described it as “a shift from being a ‘helpless victim of circumstance’ to having more ‘control of my feelings and my life.’”

2. Building Self-Care Practices

Mindfulness practices are one way to engage in self-care. The techniques that MBCT teaches you serve as important ways of giving back—to yourself. And because people now have this toolbox, they’re more likely to use what they’ve learned to take care of themselves.

Some patients in one study noted that gaining more control over their thoughts, emotions, and behaviors gave them a greater sense of responsibility to manage their overall well-being.13 They felt they could actually do something about it. They mentioned that self-care was no longer an option—instead, it became a necessary component of their routine.

3. Connecting With Others Through Shared Experience

Patients can benefit from being around peers in MBCT group therapy They can share experiences and receive advice. And realizing that other people have the same feelings as them can decrease the shame they feel about their condition.

Some people in the MBCT study were ashamed of their depression and antidepressant use.13 One participant felt “‘inadequate’ or unable to cope with life compared with other people because of their recurrent depression, treating it as a ‘guilty secret.’” Some patients were too embarrassed to admit to their depression or that they were taking medication.

Participants agreed that meeting other people in the group helped normalize their experiences. One participant said that being around others with depression “confirmed that I am a human, worthwhile person.” And another said, “I don’t feel anymore when I take my pill every morning that there’s something wrong with me.” These interactions with peers helped participants accept their condition—and themselves.

4. Rediscovering Joy Through Meaningful Activities

MBCT sessions teach people the importance of engaging in activities they enjoy. Therapists encourage patients to try new hobbies and pursue old interests. But this isn’t just for fun—it’s backed by science. People with hobbies have overall better mental health9 and reduced rates of depression.

Participants in one study said that MBCT reminded them to do what they enjoy10 and to feel excited about life again. One person said, “I rearranged my life so that the things I do now are things that I enjoy and want to do.” Another reported, “I am now making bigger future plans to make my life better and introducing new ventures.”

5. Recognizing and Preventing Relapse

In mindfulness-based cognitive therapy, patients learn how to recognize the early warning signs of a depressive relapse. And how to employ MBCT strategies to avoid it.

Some MCBT participants mentioned that they felt less panicked when they did experience negative feelings.11 They were able to accept their sad feelings, and not immediately assume it was a relapse. One said they felt better equipped to handle mood fluctuations. Instead of getting upset when they felt negative emotions, they told themselves, “Okay, this is how you’re feeling today.”

Limitations of MBCT

MBCT might not work for everyone. Because MBCT is typically a group therapy, you may find it overwhelming if you have severe social anxiety. And for some people, MBCT works best in combination with antidepressants.12 MBCT alone might not work well enough for everyone—and that’s perfectly alright. The idea here is to try different methods to find what will work best for you.

Heal Your Depression, Mindfully

You are worthy of care, in whatever way works best for you.

This might look like attending rehab, or just seeking MBCT on your own. It’s up to you to determine what your recovery process will look like. If you decide to go to rehab, this could be your chance to take a step back and give yourself much-needed time to heal.

Explore treatment centers that provide MBCT to contact rehab facilities directly and ask about pricing, insurance, virtual tours, and more.