• 接受与承诺疗法(ACT)
    • 注意-based Cognitive Therapy (MBCT)
    • 综合行为夫妻疗法(IBCT)
    • 辩证行为治疗(DBT公司)

These are all examples of effective treatments for anxiety disorders that come under the umbrella term of Acceptance-Based Behavior Therapy (ABBT).

ABBTs are a type of behavior therapy. Like other behavior therapies, ABBTs conceptualize anxiety disorders as developing due to patterns of behavior that may decrease anxiety in the moment, but do not decrease, and may in fact increase, anxiety in the long run.

例如,假设提米与118bet金博宝 (GAD). A "stuck pattern" of behavior that Timmy may display may be judging himself for feeling anxiety, resulting in him trying to control his anxiety and doing all that he can to try and force it to go away when he is feeling anxious. Because forcing it to go away rarely works, Timmy judges himself more and feels more anxious because he can't get the anxiety to go away. While this may work to decrease Timmy's anxiety in the moment, it does not help Timmy deal with his anxiety in the long run. In fact, because Timmy is avoiding his anxiety, it continues to build and increase over time. To stop this cycle, behavior therapies aim to decrease avoidance and to change these problematic "stuck" patterns of behavior in order to decrease or manage anxiety disorders.

关于abbts的独特是什么?

ABBTs are differentiated from other behavior therapies in that they focus on three major goals: increasing awareness, increasing acceptance, and living a meaningful life worth living.

提高认识

想象一下,你坐在海滩上,离海浪拍岸几英尺远。几个小时后,你意识到你浑身湿透了,海浪正在向你袭来。海浪不知从哪里冒出来,突然向你越冲越近吗?你现在是不是永远陷在波涛中?你现在是无助的,不能让自己远离海浪吗?可能不会。事实上,你可以移动。然而,要得出这个结论,你必须意识到几件事:水随着潮水流入,高潮正在逼近,尤其是海浪使你湿透,你可以离开水而不让它永远跟着你,你不需要完全离开海滩来阻止海浪冲击你。

你可以想到像这些波浪这样的焦虑。有时,当我们感到焦虑时,我们可能会觉得我们的焦虑不无所畏惧,它永远不会结束,它消耗了我们,而且我们无法做出关于我们的焦虑。然而,当我们能够从我们的焦虑退回时,我们能够注意到我们的焦虑是暂时的,那就是“一切”造成焦虑的情况,有些情况可以做到焦虑。abbts通过增加返回返回的过程来努力意识of internal experiences. Here, awareness refers to more than just noticing your anxiety; it refers to noticing your anxiety building, noticing how your anxiety increases and decreases, noticing what increases or decreases that anxiety, and noticing the ways in which you are not your anxiety. By increasing our awareness, we are able to see that our anxiety is temporary, manageable, and not all-encompassing.

提高接受度

ABBTs also work to build an接受一个人的内部经验,而不是努力避免,改变或控制它们。通常,随着焦虑的发展,我们倾向于尝试改变或控制我们的焦虑,愿意下降或忽视其发生。回到海滩的例子,让我们这么说而不是移动,你拒绝接受潮水正在上升。或者也许你试图改变这个事实,即通过精神上愿意下降,潮流正在上升。你的东西会发生什么?你是否成功地让他们弄湿了?可能不是。事实上,你拒绝接受潮流的时间越长,你的东西就越多了。再次,如果我们看到潮流作为我们的焦虑,我们可以看到试图假装或改变我们无法改变或忽略的东西并不能解决问题。事实上,无视焦虑或试图改变它可以使其变得更糟。

Living a Life Worth Living

修道院院长还强调,通过帮助个人确定自己的价值观(对个人有意义的东西)并鼓励他们采取有价值的行动,过一种与个人有意义的东西相一致的生活的重要性。许多与焦虑症作斗争的人倾向于避免导致焦虑的经历,从而导致他们的生活变窄。例如,如果Sally正在与188体育平台app118bet金博宝app (悲伤),因此避免了社交活动和聚会,她可能开始感觉更遥远的朋友和家人,导致她感到更糟。通过识别个人希望如何生活并鼓励他们采取行动,尽管他们的焦虑,Abbts旨在没有摆脱焦虑,但尽管有焦虑,但要帮助个人创造和生活的生活。

修道院院长长什么样?

与其他行为疗法一样,ABBT通常对客户的需求量身定制。但是,大多数ABBTS使用有两种核心技术:

注意

注意is the process of being aware of the present moment (including thoughts, feelings, and sensations) without judgment, but rather with acceptance and compassion.注意can take the form of formal mindfulness meditations (ex: observing the breath during breathing exercises, imagining your thoughts as clouds), informal mindfulness practices (ex: noticing the temperature, smell, and texture of soap while washing your hands), or self-monitoring thoughts, feelings, and behaviors (formally or informally), and help to increase the awareness and acceptance of internal and external experiences.

价值澄清

价值澄清是一个过程,确定什么是对你个人有意义的几个生活领域,如友谊,家庭,工作/教育,健康和社区。与目标不同,价值观是不可实现的,而是作为个人的指南针,引导我们走向我们想要的生活。在治疗中,价值观的澄清可以采取与你的治疗师交谈的形式,写一些对你个人有意义的东西或日记。采取有价值的行动的以下过程可能包括确定和采取与你的价值观一致的行动。例如,如果我重视在工作或教育中挑战自己,我可能会选择采取有价值的行动,学习和实施新的治疗技术。

为你推荐

Yvonne Ogbonmwan, Ph.D.

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