We do not always have control in life. Sometimes, things go awry. Long-awaited plans may get canceled. People we treasure may end up hurting us. When these things happen, we may feel a swirl of emotions and can turn into anger. It can be positive or negative, depending on what we do with it. Some people may quickly recover or control it while others can’t. The inability to manage anger may cause problems in our life. 

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Uncontrolled anger strains relationships, not only with others but with ourselves. Harmful actions such as physical and verbal abuse may happen as a result of uncontrolled anger. Thus, seeking professional help can significantly improve your anger management if you are suffering from this problem.

Cognitive-behavioral therapy (CBT) is a type of psychotherapy found to help people suffering from anger issues. It focuses on building awareness of destructive thoughts and creating healthy responses to those thoughts.

Seeking professional guidance will help in determining the triggers and causes of your uncontrollable anger. Often,  it is a symptom of another mental health problem. It may be a sign of depression, obsessive-compulsive disorder (OCD), oppositional defiant disorder (ODD), or bipolar disorder. These conditions can severely affect our quality of life. They make it hard to keep relationships and even function well at work or school.

Fortunately, CBT can address these problems. This therapy utilizes various techniques for patients to understand and manage their thoughts, emotions, and behaviors. CBT focuses on a person’s present thoughts and beliefs. It is a short-term treatment backed by many studies.  CBT enables therapists to address their client’s issues by listening to their thoughts. 

CBT may be right for you if you are suffering from anger management issues or any mental health disorder. Here are some frequently asked questions about cognitive behavioral therapy.

What are cognitive-behavioral techniques?

Cognitive-behavioral therapy (CBT) techniques are cognitive restructuring, exposure, activity scheduling, successive approximation, mindfulness, and skills training. The cognitive restructuring aims to revisit and dig up one’s negative or dysfunctional thinking and develop new and healthier perspectives. Exposure is a method of overcoming fear by gradually exposing the person to the object or fear source.

Meanwhile, successive approximation and activity scheduling are manners of setting mini-goals, which is useful for difficulty accomplishing tasks. Lastly, mindfulness and skills training are techniques to embody and practice newly developed problem-solving skills and manner of thinking.

How do you do cognitive behavioral therapy?

CBT sessions are different from other psychotherapies because it is heavily structured, rather than the client freely talking. CBT’s structured nature is because it is driven to reform a particular way of thinking or behavior. In any case, the structure will still depend on the client’s initial assessment of what pressing problem the therapy will solve.

The CBT therapists will design a plan to address them, which are divided into mini objectives. There will be discussion points after every session to tackle the client’s progress and future path.

What does cognitive behavioral therapy involve?

CBT is concerned with helping deal with critical problems by teaching positive coping mechanisms and perspectives. It involves unpacking the inner thoughts and behaviors and reflecting on past responses to various problems. However, it is essential to highlight that CBT is more focused on your current problems than your past issues. It involves setting mini-goals for you to achieve, may it be psychological, physical, or following or changing a daily routine.

What are the key concepts of cognitive-behavioral therapy?

CBT works on the premise that thoughts, feelings, actions, and physical state are interconnected. It recognizes that thinking affects all aspects of life, including decisions, emotions, and physical well-being. What makes it different from other psychological therapies is that it focuses on problem-solving by looking into a person’s behavior, communication, and present thinking.

What are the 4 steps of cognitive restructuring?

The four cognitive restructuring steps are awareness/consciousness, evaluation, reflecting rationally, and reforming or replacement. The first step is awareness. It is becoming conscious of how you think and how it can potentially affect you. Afterward, assess whether your thoughts are rational and healthy.

After the assessment of thoughts, dig deeper into the reasons behind your perspective, and fact-check it. Finally, take action. Replace your distorted thinking, and plan how you are going to change it.

Can I do cognitive behavioral therapy on my own?

You can apply CBT techniques on your own. However, doing it with a professional gives you a more efficient result. If you do it on your own, remind yourself of some things as you practice CBT techniques. It might get frustrating, but remember to be kind and patient to yourself, respect your process, and do what you love. Grow a habit of being aware or mindful of your thoughts and actions and keep your perspectives in check. It would also help have a book or a program to guide you in doing CBT techniques.

What is CBT for anxiety?

CBT is the most commonly used therapy approach for addressing all sorts of anxiety disorders, including phobias and panic disorder. CBT works to identify and transform negative thoughts and ways of reacting. It also looks into behaviors that contribute to anxiety.

Exposure therapy for anxiety is through step-by-step systematic desensitization or gradual exposure to the trigger until its effect wears off. CBT for anxiety also uses other therapeutic techniques like exercising, relaxation techniques, hypnosis, and biofeedback (monitoring physiological functions).

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How do I practice CBT for anxiety?

Practice CBT by learning about your anxiety, becoming aware of your triggers and the reasons behind them. You must actively grow a healthier set of thinking and reacting and adopt a healthy mental and physical lifestyle. Invest in good connections and relationships with people who support you or who are in the same situation as you. As part of cognitive reframing, you also have to reduce your stressors. Find a way to minimize stress and instead focus on what makes you happy and relaxed.

How long does it take for cognitive behavioral therapy to work?

CBT is not a one-time-big-time overnight change. The usual CBTs take about 12 to 20 weeks, with each session lasting from 30-60 minutes. The practice and effectiveness lie outside of these session hours and more on the everyday applications.

What is CBT not good for?

CBT may not be appropriate for complex mental disorders, such as learning difficulties, social anxiety, and personality disorders. People with learning difficulties may find it hard to cope with the very structured approach of CBT. Simultaneously, it is hard and not that simple to do exposure therapy for people with social anxiety.

Aside from this, CBT may not be for individuals who need to address deeper problems in systems or families mostly because of CBT’s present-focused approach and not so much on past issues.

What are the three main goals in cognitive therapy?

The three main goals of CBT are 1) to help you develop new healthy skills and coping mechanisms, 2) to relieve symptoms and find solutions to the client’s current problems, and 3) to modify the client’s cognitive and behaviors.

Is Rebt a form of CBT?

Rational Emotive Behavior Therapy or REBT is one of the earliest forms of CBT. It is a short-term therapy that focuses on present thoughts and feelings that are self-defeating. It also aims to replace it with healthier and more productive beliefs.

What is faulty thinking in CBT?

CBT defines faulty thinking as patterns of thinking that are self-defeating or are distorted perspectives of things. Cognitive distortions are when one’s ways of thinking do not match reality, whether they realize it or not.

How do I change my thinking patterns?

Understand how you look at things and re-examine how rational or are they just toxic and not based on reality? Another helpful practice is learning how to take criticisms and rejections, which we often take heavily. Learning how to take criticisms while still assertively defending yourself can help you think healthier.

Writing your thoughts and feelings will help you process them before it gets the best out of you. Remember also not to forcibly stop unwanted thoughts by merely shoving them off, but instead by positively addressing them.

What does a CBT session look like?

CBT sessions are either a 1-to-1 session or in groups with people in a similar situation as you. It usually takes 30-60 minutes. Sessions typically happen in a clinic, outdoors, or at your home. The first session is about assessments, while the subsequent sessions are oriented towards achieving mini-goals as planned.

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Before the development of CBT, behavior modification focused on reinforcements and punishments. While it was already in practice for years, it does not address the causes of the issue.  The inception of CBT greatly contributed to the treatment of various mental health disorders.  Mental health professionals have applied CBT in their practice to understand better how negative thoughts contribute to mental health problems. 

CBT is one of the first-line treatments for several disorders and conditions. Concrete goals guide this method to measure the progress of a patient’s recovery. With this, studies have easily measured CBT’s efficacy making it one of the most well-researched psychotherapy.  

CBT  can also be useful for other problems not necessarily caused by mental health issues. This therapy can tackle everyday issues ranging from improving sleep quality to handling the loss of loved ones. It can also address problems concerning stress and emotion regulation. 

If you or your loved ones suffer from any mental health disorder, seek immediate professional assistance like CBT. It can help in managing your thoughts and emotions. Also, CBT can significantly improve your outlook in life. You may also discuss what particular techniques within this treatment you want to try and learn to do at home with your therapist.

Proper emotional and behavioral regulation is essential for us to deal with life’s problems. It is normal to feel angry, anxious, or sad. But when these emotions become too much, seeking a professional’s help would help us regain a healthy body and mind. 

Part of your existence is to get surrounded by people who can either contribute or destroy your overall well-being. It is inevitable. Often, you get used to some of their antics, while you get fed up and annoyed at times. That is because human relationships include a lot of things. Some of which are tolerance, honesty, trust, care, love, and sense of humor. But even if you have all of these, not all connections are guaranteed healthy. There are those types of people who can cause too much physical, emotional, and mental stress in your whole system. In this article, we will try to mention some of those.

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The Know-It-All – A Know-It-All person is sometimes tolerable, especially if you happen to master the art of dealing with his behavior. The personality that the individual often portray serves the purpose of trying to build himself up. He always wants to look intelligent and charming around other people, even if it means he has to lie.  Usually, this type of individual has less concern with other people’s feelings as he possesses poor listening ability. The worst part of this character is the individual’s inability to read social cues. You should avoid this person because of the tendency to experience unfavorable treatment from a narcissistic personality disorder that could develop over time. And since this person believes he knows everything, nothing you say will be correct or accurate to him. If you choose to stick with this person, you will soon lose your ability to express yourself and eventually doubt your feelings and capabilities.

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The Advantage-TakerAn advantage taker is someone that you might say a wise individual. He is the person that knows what he wants and understands the needs of sacrifices to get whatever it is that he desires. He is an expert in lying, shaming, denial, and seduction. He is a person that knows how to use perfect diversions for selective intentions while playing the victim. An advantage taker is often friendly, enthusiastic, and has a lot of good vibes. However, this individual shows himself when things are unfavorable for him. He will sometimes care about your needs, but will never do a good deed for free. You cannot ensure a good relationship with this person because he only appreciates your worth when he knows you can provide the things he needs. This type of person does not compromise with your situation and often pressures you to work on your responsibilities for his sake. He should be avoided because of his selfish and unethical way of dealing with other people.

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The Too-Good-To-Be-True – An individual with a too-good-to-be-true vibe always has a positive outlook in life and that somehow everything he does is admirable. This person is often a friendly, charming, confident, and happy individual. Most times, you can never see anything wrong with this person because he handles himself amazingly well. It is as if he understands what character perfection is. However, though you might feel comfortable and secure around him, there is always something that can flip the table. Usually, a too-good-to-be-true character could be a lot of unexpected things. At times, this individual often hides tons of skeletons in his closet. Some of his imperfections could include addiction, personality disorder, manipulative and selfish traits, as well as abusive behavior. He is a person that only shows the good sides of him and tries his best not to crack with the persona he has perfected.

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The Toxic – The most common type of person that you should avoid as much as possible is the toxic one. Usually, the red flags are always out, and all you have to do is push the person away. That is because a toxic individual is way out of boundary. He has opinions about everything you do. It is as if this person is ruining your life intentionally. A toxic person always complains and makes you feel that his life is your responsibility. He blames you for the wrong decisions he makes and condemns you if you choose not to lend a hand. Everything you do for this person is not enough, and he always has a lot of something to say with your commitments. He gets to make you feel worthless as he exerts an effort to get involved in your other personal relationships. This individual can destroy your emotional and mental well-being by not doing even anything drastic at all.

To save your mental health, you need to understand the things you need to put up with people. Whether they are your closest friends, colleagues, family, and special someone, they need to know the limitations of their involvement in your life. You have to avoid this know-it-all, advantage-taker, too-good-to-be-true and toxic individuals for the sake of your development and inner peace.

One of the biggest mistakes that we do when trying to help family members with mental health is assuming we know how to help. We quickly conclude things because we rely on the idea of familial connection. We believe that our loved ones’ feelings, thoughts, and actions are only a little effect on their unstable life. With that overly confident way of thinking, we act immediately and we confront them, as if we already have the answers to their struggle. But that mentality only makes things worse because sometimes, we utter words we know we shouldn’t have.

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“It’s All In Your Head”

Most of us consider that happiness is a choice. However, a mental illness like depression most definitely is not. Sometimes, we fail to realize that the condition is due to the things that are out of our loved ones’ control. These include traumatic experiences, environmental factors, brain chemical imbalances, as well as genetics. So there is no point in condemning them for feeling depressed or experiencing a mental breakdown. When we try and comfort someone with depression, we do not convince them to forget and ignore all the things they are mentally and emotionally experiencing. Because even if we might not see it, the effects of those illnesses are just as real as physical pain. We have to realize that depression is not something anyone can shrug off any time they want. So we shouldn’t think that our loved ones are overreacting and that they’re just making a big deal about it.

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“You Seem To Look Fine”

Sometimes, we tend to help our family in a different way than what we usually do. That explains why we often try to stay positive as much as possible so that it can impact our loved ones’ overall well-being. With that, we utter words like “you look fine to me” to assume positive feedback. We think it is a compliment. However, for people who are experiencing a mental illness, it represents a different meaning. It makes them believe that we are invalidating their feelings and struggle. As a result, our loved ones become resentful towards us. They will think that it was a bad idea to confide their feelings to such insensitive individuals like us. In some unfortunate instances, those words can make them take away their trust towards us.

“You Are Not Trying Hard Enough To Help Yourself”

For some reason, family members with depression know that their condition is not something they can easily control. Most of the time, they are struggling with it without even noticing it. And since we assume we know how to take care of our family, we confront them. We give advice and make sure that they push themselves to positivity. But sometimes, we get upset when all our efforts seem not to work. With that, we express our frustrations to our loved ones because we think helping them is useless without their cooperation. We feel they are not striving hard enough. But those words can deeply hurt them instead of encouraging them. They make our loved ones feel guilty of having a mental illness even though it is never their fault.

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“There Is No Reason To Feel Depressed”

Depression is different from the occasional sadness and loneliness we feel. It is not comparable to having a normal emotional and mental response from the ups and downs of life. There is no specific cause for it. So when we tell our family that they shouldn’t be depressed because there are no reasons to be, we come off as unsympathetic, insensitive, and irritating individuals. Even if our intention is only to remind our loved ones about the great things they have in their lives, it will still turn out to be an unacceptable approach. That is because those words can make them believe that they are ungrateful. That emotional trigger will only worsen their condition and eventually make them not want to help themselves.

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“I Know How You Feel”

Understandably, saying these words to our loved ones means to convey understanding and sympathy. However, for those family members with depression, it feels offensive. If we have suffered the same mental health conditions that our loved ones are now experiencing, we can say these words. But if not, there is no better way to say that we truly know everything about their emotional and mental pain. To help our family, we must first understand that we don’t know anything about their pain. No matter how hard we imagine we can relate to their struggles, we can’t. That is the first step to recognizing the effort we need to put.

It is better to understand that sometimes, even a well-intentioned remark can get misinterpreted. Even if we think we deliver our words correctly, it can still be misconceived as something ignorant and hurtful. Thus, we must try our best to be careful in transferring our thoughts into words.



The coronavirus pandemic is affecting people around the world. And even those who are in quarantine are taking a considerable toll on themselves, not physically, but mentally. Families are out of their usual routine. And are forced to adjust to the “new normal” – working at home and even homeschooling, making our kids feel anxious and isolated. But before we can take care of our child’s mental health, we need to start with ourselves. 

Here is how we, parents, can take care of ourselves while in quarantine.

Follow A Schedule

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The coronavirus pandemic has taken us out of our usual routine, locking us in our homes for safety measures. Because of this, we lost our sense of control of our lives, making us anxious and stressed most of the time. So what you need to do to regain that control is to have a schedule. Create a new routine that you and your family can follow every day. Set aside a time for working, hanging out with your kids, exercising, and even having just a free time to relax.

This quarantine schedule does not have to be on the dot and uptight. Allow for some flexibility and contingencies. Do not let this routine be another source of your anxiety. Follow your schedule, but do not be afraid to veer away from it when you need some downtime for yourself.

Be Physically Active

Before, staying at home means relaxing and getting away from the usual problem of your daily life. Now, staying at home is a mandatory practice to keep yourself and your family safe, blurring the lines of work, school, and relaxation. So, it may be tempting to forgo working and just relax all day, but that will do you more harm than good. Mainly since lack of physical activity contributes to other health issues like weight gain and heart diseases.

So while in quarantine, find time to work out for at least 150 minutes per week. Besides keeping you physically healthy, it can also help you mentally as exercising improves your move and boosts your energy.

Eat Healthily

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Another essential health tip to remember is to eat healthily. As much as possible, avoid binging on unhealthy snacks like soda and salted chips when binge-watching your favorite shows. There is a science behind avoiding these foods and having better moods. And now more than ever, you will need to be mentally and emotionally healthy to better deal with these unstable times.

So, be sure to incorporate foods rich in vitamins, minerals, and antioxidants in your diet and have instant mood boosts at every meal.

Have Enough Sleep

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One of the things that you should also include in your schedule is the time for sleeping and the time for waking up. Research shows that having enough sleep can improve your mood and decrease your risk of anxiety and depression. Jade Wu Ph.D., also shares, “getting enough sleep is important for your health and happiness.” She adds “Keeping a consistent wake-up time will help you to get on the same page with your body, and to have just the right amount of that sweet, innocent sleep.”

So when it’s near your bedtime, put your phones away, tuck yourself in bed, and get ready to fall asleep right on schedule. 

Minimize Screen Time

Both the internet and the television are full of negative news about the pandemic. And continuously exposing ourselves to these can increase our anxiety. Researches have also reported that exposure to negative news fuels our natural negativity bias. It is making us pay more attention to the threatening events around us, which ultimately makes us more depressed and anxious.

It is essential to be informed about current events while in quarantine. But it is also necessary to know when enough is enough and when to turn off your TVs and get out of social media to find peace in yourself.

Communicate Your Feelings

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Lastly, do not forget to communicate your feelings. Yes, you are a parent, and you need to be reliable for your children, but you are also a human being. So, whenever you feel overwhelmed with emotions, reach out to your partner or a trusted friend, and tell them about it. Keeping negative feelings may put you on edge and unable to take care of your children. 

Never wait for your emotional cup to be full. When you don’t feel okay, tell someone about it.

One important thing to note: our children feel our anxiety. So before we can fully assist our children in dealing with their mental health while in quarantine, we must mentally and emotionally ready to do it. Start taking care of yourselves to help your kids cope with this pandemic.

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The 2019 Mental Illness Conference revealed that teletherapy is the next big thing now. With the emergence of COVID-19 and social distancing, it is getting more challenging to have a physical meeting with your therapists. Some people might feel a bit hesitant to try this new approach. With this in mind, listed below are some of the top benefits you can get if you engage with teletherapy.

More Accessible

As mentioned above, it’s a little bit challenging to set an appointment with your therapist physically. Simultaneously, some individuals living in rural areas find it challenging to travel just for this service. Teletherapy eliminates the distance barrier so that therapy is accessible to everyone everywhere.


Some people do not engage with therapists because they’re scared of being judged. They do not want other people to see them enter a therapist’s clinic. With the emergence of teletherapy, you don’t have to worry about this issue. Since everything is online, you will be able to eliminate all the awkwardness of seeking the therapist’s services.

Reduced Wait Times

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If you line up at a therapist’s office, there’s a significant chance that you will have to wait for your turn. Some sessions will inevitably extend, so you have to sit at the lounge for a longer time. With teletherapy, this won’t be a problem anymore. Add to this the reduced time of battling with traffic going and returning from your session.

More Comfortable

Believe it or not, several people feel a bit anxious when sitting in the waiting room of the clinic. They have to process their emotion of meeting a new person and pouring their feelings to him or her. This scenario makes them a little bit stressed. If you’re one of these people, you don’t have to worry about experiencing this. Teletherapy alleviates the anxiety since they’re processing everything in the comfort of their own homes.

Streamlines Communications

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One of the most vital benefits that teletherapy brings to the table is streamlined communications. All records are available on one platform. Also, patients can access their files online, view their charting program, and receive appointment notifications. They can even pay digitally!

Teletherapy brings a new perspective and frontier, and with its growth, the future looks brighter.


The 2017 Mental Illness Summit tackled the different strategies dedicated to safeguarding mental health. One of these is coming up with the best diet that can be of help in addressing depression. According to a study in 2017, individuals with moderate-to-severe depression improved their situation upon following a more healthful diet for three months. 

Read on to know what food to eat and avoid when you have depression. 

EAT: Dark Leafy Green Vegetables

Experts revealed that the healthiest food out there in the market is the dark leafy green vegetables – no contest. This list includes Kale, Spinach, Swiss chard, and the like. Eating this will help boost your immune system and provide anticancer effects. It also addresses brain inflammation, a condition linked to depression. 



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If you’re a fan of cookies and chocolates, then you might not like what you’ll read. Professionals advise people with depression to avoid taking in sweets, as desserts only lead to multiple mood swings. Your mood will most likely go up and down (mostly down!) several times a day. Experiencing this might only lead to anxiety. 

EAT: Walnuts

Walnuts are known for being one of the richest in omega-3 fatty acids. Numerous studies have proven how this particular fatty acid reduces depression symptoms by supporting brain function. 


Aside from contributing to a spike in your blood sugar, regular soda does not provide any nutrition to your body. At the same time, some researches supported the link between sugar-sweetened drinks, such as soda, to depression. Therefore, if you are craving for that bubbly fix and seltzer water, try shifting your attention to sparkling water instead. 

EAT: Berries


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Raspberries, blueberries, blackberries, and strawberries, are known for its cell-repairing antioxidants. A study by the Journal of Nutritional and Environmental Medicine showed that patients who are mentally-ill but got treatment with these antioxidants for two years received a lower depression score. 

DO NOT EAT: Ketchup

Yes, ketchup is usually from tomatoes, right? Unknown to many, however, is that it also contains lots of sugar – 4 grams per teaspoon, to be exact. These artificial sweeteners are a no-no to those with depression since it leads to unusual mood spikes. 

The sad reality is that only a few people talk about their mental health issues. Up to this moment, there are still many individuals who prefer to keep their problems within themselves. This is why the suicide rate has gone up in recent years. When a particular person fails to keep his emotions in check or to talk to others about the things that bother him, there is a high possibility that the same person will commit suicide. Because of this, it is essential for you to watch out for the signs indicating that a loved one is about to take his own life.


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Staying in a relationship or marriage is always a choice. With all the temptations and doubts in this material world, keeping a marriage becomes challenging. Some couples struggle in saving their marital union because of infidelity, domestic violence, and other matrimonial woes. Nowadays, cheating has become apparent and prevalent in many marriages. This is why you have to be extra careful when it comes to your married life.


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Do you want to move on from a broken marriage? Are you struggling to survive the breakup or divorce? Are you having difficulty handling custody issues with your former husband? If your answer is yes, then this article is perfect for you. In this write-up, we are going to list down some of the tips that you could use so that you can learn how to let go of an old flame.


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A recent study shows that people who are in a relationship, especially those who have received the sacrament of matrimony, are happier compared to those who are still single. There are many reasons for this conclusion, one of which is that married couples have already attained a high level of satisfaction. They experience bliss because they get to wake up with the people they love every single day. Because of this, some experts have concluded that marriage is good for a person’s mental health.


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