What cognitive behavioral techniques might be appropriate to use with Marissa as she explores her frustration and anger related to stressors?
Cognitive behavioral therapy (CBT) is a very innovative treatment which has been proven to add value to the science of psychology. CBT works with multiple mental illnesses such as depression, anxiety, post-traumatic stress disorder and other psychological problems (Legg, 2019). There are numerous cognitive behavioral therapy techniques, but they are all aimed at altering overwhelming thoughts, self-defeating thought and other ineffective behavior and negative mood and thoughts. Cognitive restructuring or reframing is a very useful technique which involves taking a hard look at negative thoughts patterns, especially when thought patterns become destructive and self-defeating, this type of therapy is found to be useful. Cognitive restructuring has four steps which includes;
- calming oneself when upset or stressed by thoughts
- identify solutions by describing the situation that caused a trigger
- Analyze mood that is felt during the situation
- Identify automatic thoughts that occur as a result.
- Find objective supportive evidence that contradicts the thoughts
- Identify fair, balanced thoughts about the situation
- Observe your mood now, and decide on your next steps
Another useful cognitive behavioral technique is journaling and thoughts records which is a time-honored way of getting in touch with your own thoughts. Writing helps to keep track of the new thoughts and new behaviors that were experienced and thoughts that can be implemented to change negative thoughts and track progress. Another useful technique is relaxation and stress reduction which may be taught as a progressive relaxation technique such as deep breathing exercises, muscles relaxation, imagery, these techniques help lower stress and increase one’s self control. It also helps when dealing with phobias, social anxieties and other stressors (Suraj & Bonti, 2019).
How would you use cognitive behavioral therapy techniques in a culturally/gender sensitive manner to address Marissa’s feelings about being a woman as a minority in the finance industry? How might the principles from CBT be applied to the case study?
Cognitive behavioral therapy techniques can be applicable in many ways and help individuals suffering with negative thoughts which affect their outlook and behavior to become better versions of themselves. Marissa being a minority in the financial industry may be seen as overwhelming and alone, however she can use cognitive behavioral therapy technique to restructure her thought process into positive thinking. Using cognitive restructuring, Marissa can see this opportunity as fortunate to be the only woman and minority in this field and encourage other women to join the field. She can also see this as empowering that she is selected out of many applicants to be granted this position as it creates diversity and she can use her cultural background to create cultural awareness. The principles from CBT can be applied to the case study to create an attitude where Marissa can identify problems and triggers and develop ways to solve them using different CBT techniques (Cherry, 2018). She can also continue consulting with her therapist to ensure she is employing the CBT techniques correctly and is able to defuse triggers by replacing them with positive thoughts.
References
Cheery, K. (2018).Cognitive behavioral therapy. Retrieved from https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747
Legg, B. (2019). CBT techniques for better mental health. Retrieved from https://www.healthline.com/health/cbt-techniques
Suraj, B. & Bonti. A. (2019). Cognitive behavioral therapy technique. Retrieved from https://cogbtherapy.com/cognitive-behavior-therapy-techniques
