Emotion Focused Therapy (EFT) is a therapeutic approach primarily applied in the treatment of individuals and couples. It is particularly noted for its emphasis on the role of emotions in human functioning and therapeutic change. One of the key components of EFT is the concept of “restructuring,” a process integral to achieving lasting emotional change.
Understanding Restructuring in EFT
Restructuring within EFT is rooted in the theoretical framework that emotions are not merely internal experiences, but also play a crucial role in organizing our thoughts, behaviors, and interactions. Restructuring, then, is a way of modifying the emotional experiences and expressions that lead to problems in a person’s life. EFT itself involves:
Identifying Core Emotional Issues – EFT begins with a clear identification of the core emotional issues that are at the root of a client’s distress. This involves exploring and articulating the emotions that underlie dysfunctional patterns of behavior or thought.
Accessing and Exploring Emotions – Clients are encouraged to access and explore their emotional experiences. This step is crucial for understanding the impact of these emotions on their behavior and interpersonal relationships.
Transforming Emotions – Restructuring is not just about identifying and understanding emotions but also about transforming them. This involves helping clients alter their emotional responses and develop healthier, more adaptive emotional experiences.
Promoting Emotional Engagement – Clients are guided to engage with their emotions in a more direct and profound way. This includes facing fears, resolving internal conflicts, and addressing unmet needs.
Once a client has gained a better understanding of what their emotions are and how they affect them, they may be asked by their therapist to start restructuring those emotions.
The Process of Restructuring in EFT
The restructuring process in EFT occurs in stages, and is completed with your therapist to help you understand more about your emotions as you move forward. The process includes techniques such as:
De-escalation of Negative Interaction Patterns – In the context of couples therapy, the therapist helps the couple recognize and de-escalate negative interaction patterns that are fueled by underlying emotions.
Reframing and Reinterpretation – Clients are encouraged to reframe their emotional experiences and reinterpret their significance in a more adaptive manner.
Creating New Emotional Experiences – The therapist facilitates the creation of new, positive emotional experiences that can counteract the effects of negative emotions.
Consolidation and Integration – Finally, the new emotional experiences and understandings are consolidated and integrated into the client’s daily life, promoting lasting change.
Restructuring in Emotion Focused Therapy is a multi-layered process. It involves identifying, accessing, transforming, and ultimately integrating emotions in a way that promotes emotional health and wellbeing.
By focusing on emotions as key agents of change, EFT facilitates profound and lasting transformation in clients, aiding them in navigating their emotional landscapes more effectively. This therapeutic approach underscores the centrality of emotions in personal growth and relationship repair, making it a valuable tool in the realm of psychological therapies.
Every year, right around this time, thousands of people in NYC struggle with depression that did not have depression only a few months ago. Sometimes, this depression is caused by recent life experiences. But other times, it’s caused by a condition known as “seasonal affective disorder,” often referred to in shorthand as “Seasonal Depression.”
Seasonal depression is caused by two distinct factors that often work together:
Low Light Exposure – Light is one of the ways our brain “wakes up” and positively processes the world. It needs light in order to create good feeling neurotransmitters and hormones.
Stresses and Traumas – The holiday season is a time when there are family stresses, personal traumas, and more that can make it more difficult to cope.
Seasonal depression can affect anyone, anywhere, during the colder winter months. But it is especially a challenge here in New York City, and it’s important for those in the region to understand why so that they can identify the issues as they arise and make the necessary steps to address them.
How Could NYC Be at Greater Risk of Seasonal Depression?
Seasonal affective disorder is primarily caused by a lack of access to sunlight. Though this is not the only cause – nor the only one that affects people in New York City, which we’ll get to in a moment – it is one that specifically affects people here more so than some other areas of the country.
Skyscrapers – Winter means that the days grow shorter, which means there is less light after 4pm. Most of us are working during the only sunny hours. But what can make that worse is that whatever light there is can sometimes be blocked by the large buildings and skyscrapers in New York. It means that we aren’t even seeing as much light as other people are during the day.
Cold – NYC gets extremely cold. Cold keeps people indoors, which in turn means less light exposure. Cold is not unique to this region, but there are certainly some areas of the country – especially down south and in California – that experience more warmth than we do which makes it a bit easier to be outside.
Lack of Green Areas – Even if someone wanted to be outside in the colder weather, it’s harder here, because there aren’t many green areas to explore. Outside of Central Park, most of the activities in New York City take place indoors, which means that many are already receiving less light simply because of the activities available.
Winter is also rainy season, which can sometimes mean more clouds and even less lighting. Winter, throughout the entire country, means that there is less light and thus an increased risk of seasonal affective disorder, but here in NYC, that risk is even greater.
Other Uniquely New York City Factors for Seasonal Depression
Seasonal depression’s link to light is the primary reason we are at greater risk for issues here in New York City. But it is not the only reason. There are other factors that are more common in New York than other places, including:
Financial Stress – NYC is expensive. Many people, even those with good incomes, are doing their best to get by. Gift buying and hosting cost money, increasing the likelihood of financial stress.
Shopping – As you look for gifts, you may also notice that – in our heavily populated city – shopping is harder. There are more people to push through. Introverts that may struggle in groups can find this season very difficult.
Limited Stress Relief Time – We all know how busy and active NYC is, more so than other cities in the United States. Because the holidays can be a stressful time, many of us need to find time to unwind. But here in New York, it can be hard to find that time, which means you have fewer opportunities to refresh.
These are only some of the reasons that seasonal affective disorder can be more difficult in NYC.
Treatment for Seasonal Depression in NYC from Flourish Psychology
Flourish Psychology is committed to helping those with seasonal depression – and those that are struggling to manage their day to day life – find relief and value in themselves. We are a boutique private practice that offers several distinctive treatments for season depression through therapy and other mental health approaches. If you would like to learn more, or you feel like you may be suffering from seasonal affective disorder, contact Flourish Psychology, today.
Within the field of psychotherapy, various approaches offer unique perspectives and techniques for addressing mental health issues. Among these, Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are two prominent modalities.
While they share some commonalities, their philosophies and methods also present distinct differences that can support patients as they address. At Flourish Psychology, we may integrate one or both of these treatment approaches as needed to help you with your wellness and recovery. But as you talk to your therapist about the different options, we understand that you may have questions.
Common Ground – CBT and ACT
CBT and ACT, at their core, are both forms of behavioral therapy that emphasize the impact of thoughts on feelings and behaviors. They share a fundamental belief in the interconnectedness of thoughts, emotions, and actions. They have many similarities, including:
Goal-Oriented and Structured – Both therapies are structured and goal-oriented, focusing on helping individuals achieve specific outcomes.
Empowering Individuals – Both approaches aim to empower the individual, equipping them with tools and strategies to manage and improve their mental health.
Evidence-Based – Both CBT and ACT are grounded in research and evidence, demonstrating effectiveness in treating a range of psychological issues.
These similarities are not unexpected, because ACT was developed specifically because of CBT, despite having its own unique differences.
Differences Between CBT and ACT
While sharing some similarities, CBT and ACT diverge significantly in their approach to thoughts and emotions:
CBT’s Focus on Change – CBT is centered around identifying and changing negative or distorted thought patterns. It teaches individuals to challenge and reframe these thoughts to alter emotional responses and behaviors.
ACT’s Emphasis on Acceptance – In contrast, ACT focuses on accepting thoughts and feelings without trying to change them. It advocates for a mindful approach to observe one’s experiences without judgment, learning to coexist with them rather than control them.
The techniques used in CBT and ACT also reflect their philosophical differences:
CBT Techniques – CBT employs techniques like cognitive restructuring to challenge and change negative thoughts, and behavioral experiments to test these thoughts against reality.
ACT Techniques – ACT uses mindfulness and acceptance strategies, helping individuals to develop psychological flexibility. It encourages embracing one’s thoughts and feelings rather than fighting them, and committing to actions that align with personal values.
Despite their differences, CBT and ACT can be complementary. For some, the direct approach of CBT in tackling and changing negative thoughts can be profoundly effective. For others, the acceptance-based approach of ACT can offer a more suitable path, especially for those who may find the constant challenge of thoughts in CBT to be overwhelming.
Working with Your Therapist on Treatment Approaches
While CBT and ACT share some commonalities in their approach to mental health, they offer distinct perspectives on handling thoughts and emotions. CBT’s focus on changing thought patterns contrasts with ACT’s emphasis on accepting and living in harmony with them.
Understanding these differences is crucial for therapists and individuals alike in choosing the most appropriate approach for their unique mental health needs. Whether through changing or accepting thoughts, both therapies ultimately strive towards the common goal of improved mental well-being.
Cognitive Behavioral Therapy, or “CBT,” is largely considered the most effective and widely recognized therapy approach for addressing many mental health disorders. While it is not considered appropriate for all mental health challenges or all patients, it is considered an evidence-based, effective choice that is very useful for patients that are struggling with most psychological challenges.
It is one of the most common approaches for those with eating disorders, especially for addressing very specific components of eating disorders that many people experience. CBT is often utilized by therapists to address what are known as “cognitive distortions,” a common issue that affects many – if not most – of the people struggling with disordered eating.
What Are Cognitive Distortions?
Cognitive distortions are the term used to describe irrational or exaggerated thought patterns that affect many patients with anorexia, bulimia, and other forms of disordered eating. Examples of these may vary between patients, but include:
All-or-Nothing Thinking – Viewing situations in only two categories instead of on a continuum – for example, you are either 100% perfect or a total failure.
Catastrophizing – Anticipating the worst possible outcome in a situation, such as extreme weight gain from a single meal.
Emotional Reasoning – Believing something is true because it feels true, like feeling fat, therefore believing one is overweight.
Body Image Distortion – A significantly distorted perception of one’s body, leading to an unrealistic view of body size and shape.
Cognitive distortions both create and contribute to disordered eating, which is why part of treating eating disorders often requires addressing these distortions
Brief Introduction to CBT and How it is Related to Cognitive Distortions
We encourage you to read more about cognitive behavioral therapy on our CBT page, which goes into more depth on the topic and also discusses our CBT services. But the core features of CBT are that it is a therapy approach that addresses thoughts, feelings, and behaviors.
Through CBT, the goal will be to identify the distorted thoughts, challenge them, and ultimately change them. Together, we also learn more about these distortions and teach patients more about how eating disorders are developed and maintained by them. This is known as psychoeducation, because sometimes, the mind needs to know something in order to change it.
What CBT Techniques Are Used to Address Cognitive Distortions?
Perhaps unsurprisingly, cognitive distortions are not addressed in any one specific way. Instead, you and your therapist work together to determine what approach(es) make the most sense, even within CBT. We may decide to use strategies that include:
Cognitive Restructuring – Identifying and challenging distorted thoughts about food, weight, and body image, and replacing them with more balanced and realistic thoughts.
Exposure and Response Prevention (ERP) – Involves gradual exposure to feared foods or situations (like eating in public) and learning to refrain from typical disordered responses (like purging).
Behavioral Experiments – Patients test their beliefs in real-life situations to see if their predictions (like significant weight gain after eating certain foods) come true.
Mindfulness and Acceptance Strategies – Involves teaching patients to observe their thoughts and feelings related to food and body image without judgment, reducing the emotional impact.
We may also want to address body image distortions with CBT. We can use techniques like mirror exposure therapy to help patients confront and become desensitized to body image fears, or we may integrate exercises and activities that promote a more positive body image.
CBT as an Individual or Combination Treatment
At Flourish Psychology, we truly believe in CBT. But we also believe that it is not appropriate for everyone. Some people may benefit by including CBT with other treatments. Sometimes, we may need to explore other therapies that address underlying trauma. CBT is an effective tool for cognitive distortions, but it is not the only one.
Still, CBT has an excellent success rate, both on its own and as part of a broader treatment strategy. If you’d like to learn more about CBT, or you or a loved one is struggling with eating disorders and would like to seek help, contact Flourish Psychology, today.
At Flourish Psychology, we genuinely believe that everyone deserves to receive comprehensive mental healthcare. Yet, over the past few years, we have moved away from accepting insurance for our services. We often qualify as an “out of network” provider, so patients that choose to work with Flourish Psychology can often receive reimbursement for many of our services. But many patients still wonder why we have chosen not to accept insurance for our mental healthcare.
We do this for several reasons, but one of the main motivations is that it offers several benefits for the patient. Patients that choose to work with a cash therapist often find that everything from the quality of the care to their engagement improve when not bound by insurance.
Advantages of Working Outside of Insurance
Insurance companies do not typically have the patient’s best interest at heart. Although they do pay for mental health treatments, every time they pay for a service, they lose money. In order to prevent that loss, health insurance companies have many requirements in place before they will accept insurance:
They will only pay for specific therapies in a set timeframe.
They will only pay for services with a specific diagnosis.
They will only pay allow a patient to receive therapy when they are still diagnosed with the condition.
What we find in therapy is that most people do not fit into this type of box. Many people need a combination of approaches that change over time depending on what is occurring in the person’s life, yet therapists are limited to choosing a specific treatment (for example, CBT) for a set period of time.
Similarly, imagine a patient is able to reduce their depression, but is still at risk for other stresses and anxieties. That patient would no longer be covered once they no longer qualify. Any diagnosis a patient has also goes on their permanent medical record, something that is not typically true when a patient chooses to pay for services out of pocket.
Insurance companies also limit how much they are willing to pay, which limits the number of therapists available and pushes people towards inexperienced providers. That is not always ideal for those struggling with more severe mental health challenges.
Benefits of Out of Pocket Therapy
Patients that pay out of pocket are often able to receive better treatment that caters to them. They are not bound by a diagnosis and they can continue to speak to a therapist that offers them support as long as they need to. They are also able to work with the best therapists – those that specialize in specific issues – without limiting themselves to interns and new providers.
At Flourish Psychology, our goal is to make you feel whole. We believe this approach can help provide that. For more information about our services or connect, please contact us today.
Location: 300 Cadman Plaza West Floor 12 - Brooklyn, NY 11201
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