In more than 20 years of experience I have seen common themes which often lead to problems:
negative thinking, and relentless “mean talk” towards self
good at discounting and discrediting self
your relationship to yourself is harsh, perhaps verbally and physically abusive.
you spend most of your time thinking about disasters which might happen in the future or terrible things which happened in the past
you put off, procrastinate, or avoid doing what you know you need or want to do
you are constrained by what you think you should do
you put things off because you are afraid to make mistakes
perfection is strived for as a realistic goal and you are always disappointed
you do many things for others and do little for yourself.
All are ideal growing conditions for depression and anxiety. Know the relationship to your thoughts and behaviours and consequently feelings can be changed.
EXPERIENCE
I work in an outpatient mental health clinic, part of Island Health. I have worked there for more than 20 years. I provide therapy to clients who have various mental health diagnoses, including depression and anxiety. During these years I have also developed and led groups which encourage the practice of CBT, ACT and mindfulness strategies.
QUALIFICATIONS
Masters in Social Work (MSW) from UBC, 1997.
My regulating body: British Columbia College of Social Workers. As a result of specialising in mental health, I am legally obliged to use RCSW for Registered Clinical Social Worker.
THE THERAPY STYLE I DO
Skills, Tools and Strategies
I have used Cognitive Behavioural Therapy (CBT) for 20 years, with individuals and as a group facilitator. Thoughts and behaviours give life to feelings. Overthinking keeps negative feelings fueled for longer, and this can be emotionally overwhelming. So, we need to challenge how we talk to ourselves, and when willing, look at how our behaviours contribute to unwanted outcomes. Therefore, we work to act more effectively. Understanding how this CBT “system” works and can be interrupted encourages possibilities. One thing I like about CBT: actions and thinking learned in the past can be unlearned. Always sounds easy on paper and with work it is possible.
I also use Acceptance and Commitment Therapy (ACT). In spite of having negative thoughts and feelings, ACT encourages choices in a direction which fits who you are and want to be.
I use Dialectical Behavioural Therapy (DBT), especially emotional control and distress tolerance strategies. Sometimes our emotions take more control of our actions than we want. And, this can lead to poor choices. Taking control back, is the goal.
I also use mindfulness strategies by which I mean being in your senses, now (not your mind). Spending time thinking about the past can fuel depressive thoughts; focusing too much on the future can make us anxious. Learning to switch attention to the present can make us more effective. Mindfulness helps CBT and ACT practice.
