Posts tagged neuroplasticity
CBT :: Coaching + Therapy Techniques For Changing Thoughts And Behaviors

We ALL need a little help sometimes, even when we have awareness of our challenges and difficulties. It's really hard for many to ask for help, so I thought I'd share some useful techniques that I use in my own private practice in NYC working with therapy and coaching clients. CBT techniques are very helpful tools to be used in therapy, coaching and useful when applied to everyday life situations. What follows are some of the most common problems that clients struggle with and CBT techniques that are helpful. 

  1. Journaling—This technique gathers information and data about habitual thoughts, emotions and moods. Included in journal entries can be: time of day, the source or trigger, the intensity of the feeling state and the response or action taken. You can add more helpful and adaptive coping responses that might be considered in the future.

  2. Catastrophizing—This tendency is to go immediately to an irrational thought that something is far worse than it actually is. Catastrophizing generally takes two different forms: making a catastrophe out of a current situation or a future situation. Step one is to identify when your are doing this. Next, use your smartphone or journal to write the thoughts down throughout the day and add a corrective statement to counteract the negative belief.

  3. Cognitive Distortions—Alone or with a therapist, you practice identifying harmful or negative thoughts that are automatic for you, then challenge these thoughts that lead to vulnerability or distress in your daily life.

  4. Cognitive Restructuring—Once you identify the distortions or inaccurate views, you can begin to learn about how this distortion took root and why you came to believe it. When you discover a belief that is destructive or harmful, you can begin to challenge it. Instead of accepting a faulty belief that leads to negative thoughts about yourself and poor self-esteem, you could take this opportunity to think about something in a different way.

  5. Write Down Self-Statements to Counteract Negative Beliefs—This is a challenge especially if your belief is strong or it has served you in some way. Confront these negative thoughts by introducing a positive more correct thought. Positive thoughts or self-statements help to interrupt old patterns and create new neural pathways.

  6. Exposure and Response Prevention—If you suffer from OCD, you can expose yourself to whatever creates the compulsive behavior that follows. Avoid doing the behavior by writing about it instead in a journal or notepad.

  7. Interoceptive Exposure—If you struggle with panic attacks or anxiety, this technique involves exposing yourself to bodily sensations that elicit responses that lead to distress and panic symptoms. As you experience unpleasant symptoms, unhelpful thoughts arise and you can learn to tolerate the experience, reduce avoidance and develop a different way to view these symptoms such discomfort, but not dangerous.

  8. Play the Script Until the End—This technique involves imagining the worst case scenario, letting it play out in the mind. For those who struggle with fear and

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Healing From Trauma :: Reclaim Your Identity

Traumatic experiences change the brain and it does so in an effort to protect us from future negative experiences. However, trauma and its symptoms do not have to hold us in its grip forever. As you continue to think, talk, re-tell and act on your experience(s), you reinforce your attachment to what happened, which exacerbates your symptoms and you loop on the upsetting memory and trauma responses. 

The body is designed to heal. We now know that the brain has an amazing capacity to heal by creating new neural pathways. This process is called neuroplasticity. When people are finally able to regain control over their thoughts, behaviors, responses and lives, the brain's limbic system, parasympathetic and vagus nerve system can normalize. 

Unfortunately, most who have suffered trauma want to heal, and yet struggle with allowing and accepting feeling "well" and "whole." This seems counterintuitive, however the underlying instinct is to remain vigilant as if the nervous system signals that it is "unsafe” to heal and be well. If one relaxes into safety and wellness, then

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

EMDR THERAPY FOR LASTING HEALING :: RESOLVING SEXUAL, EMOTIONAL AND PHYSICAL ABUSE

The recent presidential election and divisiveness has activated and triggered many individuals who have unresolved trauma(s). As a Psychotherapist and trauma therapist with a private practice in New York City, I can share that many men and women have sought counseling to deal with trauma symptoms that have recently surfaced as a result of the accusations of sexual assault and boundary violations revealed during this recent election cycle. Clients state that they now feel empowered and sufficiently supported by others and the community at large to begin to tell their personal stories of rape, assault, boundary violations and inappropriate behaviors. Some have never shared their stories--not with trusted friends or even family members. For many, being in the presence of another, to receive their experience, help hold their fear and terror and help sort out confusion and reality can be extremely healing. Some who have suffered in silence will need more support. EMDR therapy is a therapy modality that can successfully heal these experiences from a neurological standpoint, as well as reduce the impact of painful memories, distorted self-concepts and further support healing the body. 

Many patients seek EMDR therapy following slow progress with traditional psychotherapy or when they feel they have not benefitted from traditional talk therapy, hypnosis or CBT. As a licensed psychotherapist in New York City, EMDR has become my technique of choice to treat a variety of concerns. After years of integrating it into my practice, I've experienced extraordinary success

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

#shrinkthinks - Daily Gratitude

Think of five things that made you smile today?

(fewer is fine too!)

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Finding The Calm - An Emotion Shifting Meditation

I’ve borrowed this exercise from EMDR therapy, and it is one that I use regularly. It's not EMDR, but has elements of the EMDR resourcing protocol, and it may help you find safe, nurturing, protective places, experiences and people to create a sense of calm in your nervous system. It will hopefully give you a new skill and guide you towards finding a more positive emotional state, now and in future situations. Give it a try. First, find a comfortable position, either lying down or seated. Allow your body to feel fully supported and melt into this state of relaxation.

Next, think of a person, place or past experience that you associate with feeling happy, safe and well. This could be anything really — a cherished person, a childhood pet, a meal with a friend, a hike through the woods, a favorite vacation spot, playing with a puppy or any fond memory. It should be relatively conflict free. Don’t feel bad if this is hard for you. Some people haven’t had many positive experiences because of neglect or trauma. If this is you, it can be helpful to create an imaginary person or image that evokes a sense of calm in the mind and body. It might be a garden of your own making or you may create a person in your mind that embodies all the qualities you would need to help you feel protected and nurtured.

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Rewiring Your Brain & Neuroplasticity

What is your emotional style, and is it possible to transform your emotional life through such practices as mindfulness, DBT and Cognitive Behavioral Therapy? You may remember from science class (or not!) that the prefrontal cortex is the seat of reason, judgment, planning and other executive functions. Perhaps you also remember that emotions originate in the primitive, lesser evolved area of the brain know as the amygdala, or more broadly, the limbic system. (The amygdala is responsible for fight-or-flight stress responses and negative emotions among other things). Research now shows us that the prefrontal cortex and the amygdala are more connected than previously thought owing to a large bundle of neurons running between certain regions of the prefrontal cortex

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.