April 3, 2024 — COVID-19 (new coronavirus infection) When the pandemic hit four years ago, Jen Carney was especially grateful for years of care.
The 34-year-old digital communications manager from Boston said that 11 years of therapy before the pandemic, specifically cognitive behavioral therapy (CBT), gave her skills and “ways to cope and adapt.” “It has not only benefited me, but the people around me,” she said.
“I have spent a lot of time working with a therapist to manage my anxiety, especially when unexpected events occur,” she said.
This was especially helpful when my husband contracted COVID-19 at the end of April 2020.
“I was able to use what I knew about my anxiety to loosen its grip on my thoughts and decisions and prepare for when I did become anxious,” she said. affirmation The words, “Everything is going to be okay” helped her, especially when she tested positive for the virus a few days later.
“I was able to recognize that my thinking patterns were changing to what-ifs. I took advantage of what I had been working on with my therapist. I made a conscious effort to reflect on the things I was grateful for. ”The couple was able to “rest and take care of each other.” That mindset kept Carney’s anxiety at bay.
It is no surprise that the COVID-19 pandemic has caused global emotional turmoil. report A study by the World Health Organization showed a staggering 25% increase in anxiety and depression worldwide in the first year. but, new research It turns out that there are people who have been diagnosed with anxiety People who received two widely available treatments experienced less stress than others during the pandemic, even during the harshest days of lockdown.
Researchers at McLean Hospital/Harvard Medical School followed 764 outpatients with moderate anxiety. These patients were receiving one of his two treatments: cognitive behavioral therapy (CBT) or dialectical behavior therapy (DBT). What is CBT? A type of talk therapy that emphasizes the influence that a person’s thoughts have on their emotions. DBT helps patientsIdentify thought patterns that can cause distress.
Patients were divided into four groups. Patients who started treatment before December 31, 2019. People who started treatment between January 1, 2020 and March 31, 2020. Those who started treatment between April 1, 2020 and December 31, 2020. and patients who started treatment on or after January 1, 2021. ( WHO declared the new coronavirus infection a pandemic on March 11, 2020.. )
The researchers expected that the stressors induced during the lockdown period, particularly during the peak period from March 2020 to July 2020, would be responsible for worsening anxiety in these patients.
Rather, they found that patients who started CBT or DBT before the pandemic began had fewer symptoms of anxiety. Researchers found that CBT and DBT had a preventive effect on these patients. This means patients have fewer anxiety-related symptoms than many people who have never experienced anxiety but were feeling the stress of lockdown.
Additionally, CBT or DBT, which can be started at any time, can help many people build similar resilience so that they do not experience deterioration in their mental health due to major world events or personal upheavals. The researchers said it could be done.
“We were surprised by how powerful the intervention was,” said the study’s lead author. Dr. David H. Rosmarin; He is a clinical psychologist at McLean Hospital in Belmont, Massachusetts, and an associate professor of psychology at Harvard Medical School in Cambridge. “Yet in CBT and DBT we teach people not to be afraid of anxiety. Anxiety won’t kill you, even if anxiety feels like death to some patients. We teach people not to be afraid of anxiety. We’ve been conditioned to fear uncertainty, but what we really need to do is increase our tolerance for uncertainty.”
The patients in the study began to show this resilience as treatment progressed.
“Patients became more comfortable with being less prepared and felt better prepared to endure COVID-related anxiety.” Henry J. F., Ph.D., Psychology, a supervising psychologist at an anxiety center in Brooklyn, New York, where the patients in the study were seen. “People who were experiencing higher levels of anxiety before the pandemic, but who were taught CBT and DBT skills, had an improved ability to manage and, more importantly, withstand the uncertainty of COVID-19. I felt like I was doing it.”
Gain a deeper understanding of anxiety and how this groundbreaking research can be used preventatively to improve quality of life, not only in times of unexpected crisis, but also in everyday life. Please read below.
What are the symptoms of anxiety?
Signs of anxiety usually include nervousness, nervousness, restlessness, increased heart rate, and rapid breathing. Symptoms may include sweating, shaking, fatigue, difficulty concentrating, digestive problems, and trouble sleeping.You can read more about anxiety here.
How can CBT help manage anxiety?
In short, CBT helps you build a “toolbox” for when you feel anxious.
CBT can help change the way patients think It doesn’t help. Recognizing that your thoughts influence your actions can give you a sense of control and help you make better choices to deal with the stresses in your life that cause anxiety.
CBT can also help you develop mental strength as it helps you face and overcome challenges.
“CBT is like going to the gym to express your emotions,” says Rosemarin.
How can DBT help manage anxiety?
DBT, on the other hand, focuses on acceptance in order to bring a sense of control to those experiencing strong emotions.
“DBT can help you manage the intense emotions you experience with anxiety,” Eff says. For example, during the pandemic, “we worked with patients to come to terms with the realities of COVID-19: isolation, worry for loved ones, and complete disruption of normal activities. By accepting the situation, we are better able to cope with it and experience less suffering.”
Can anxiety be positive?
The energy that anxiety creates can be used as a powerful motivator. This is a great tool that will push you to achieve what you want.
“It may feel counterintuitive to push through your anxiety and feel your emotions. We think of anxiety as something we have to get rid of, but it can also be a trigger for change. ,” Rosemarin said. “You can harness your anxiety. You can use it as a tool.”
The key is to control the amount of anxiety you feel.
“Typically, if you don’t turn the dial on the stove to the maximum, the food will burn,” Eph explains. “However, if you turn it off completely, the food won’t cook. Sometimes, anxiety and anxiety can flare up. [in this case] — There is no problem even if it is higher. If you can begin to recognize and label the different levels of anxiety, you can learn how to better manage your anxiety and use it to your advantage. ”
Most people experience some degree of anxiety, Rosemarin said. “We don’t want to ignore or suppress it.”
Which is better: CBT or DBT?
If you have symptoms of anxiety, see your doctor to assess your overall health.If you are… diagnosed with anxiety disordera psychologist can determine whether CBT or DBT will benefit you and prepare you to deal with unexpected life events.
As for Carney, the skills she gained through therapy have helped her in every aspect of her life, not just during the pandemic.
“I’m a better parent, partner, friend, sibling, daughter, and co-worker,” she said. “I learned invaluable communication and coping skills and gained a deeper understanding of my own mind, how it works, and how to use my unique way of thinking to my advantage. Ta.”
https://www.webmd.com/anxiety-panic/news/20240403/how-therapy-can-help-life-changing-events?src=RSS_PUBLIC
