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cognitive behavioral therapy Archives | Innovative Psychological Consultants, LLC
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How Do I Improve My Motivation & Ambition?

October 3, 2020

There are a lot of people who complain that their motivation and ambition are low or lacking. Some people have chronically low motivation, where other are experiencing a sudden drop in drive. In this article we will talk about potential causes and fixes for both.

What Is Motivation?

Motivation is the desire to take action toward a goal. This drive to achieve and accomplish can be derived internally or externally. External reasons may include trying to gain someone’s approval, acceptance, or validation. Internally oriented ambition is generally more about living up to one’s own standards and expectations. Long term it is better to have internal motivation than external. Doing things for yourself tends to have more staying power than doing things for someone else. If you become less interested in the person who you are doing things for, or you find yourself angry or developing resentments toward that person, motivation can drop off in a hurry. Trying to make goals and outcomes internally oriented can be a decision you make and set youR mind to. It may require reminding yourself of it periodically though. There are a number of variables that can cause motivation to falter and decline. Let’s examine a few of them that are relevant to the chronically unmotivated. Lacking confidence can really squelch your drive to tackle a goal. If you don’t feel confident and that read more

September 6, 2020

Although anger is a normal human emotion, for many people is causes problems in their lives and relationships. Some people end up in legal trouble, others find themselves losing jobs, friendships, or romantic relationships. When anger is occurring with regular frequency and resulting in consequences, it is time to do something about it. Anger issues left unaddressed do not get better on their own. It is wise to get evaluated by a psychologist or counselor to see if your anger issues may be stemming from other issues such as depression, anxiety, or substance abuse problems. In those instances, dealing with the underlying issue often resolves the anger problems. For others, anger may be a long-standing issue that is not new or driven by other problems.

Group Counseling

We find that some people believe their anger is justified and are generally not remorseful. Lacking insight into the impact of their anger on others and themselves, these people are often not motivated to get help on their own. In many cases, it may be the court system that is mandating anger counseling. Not unlike the denial experienced by many people with addictions, the first step in treatment is helping them break through their own denial and realize they have a problem. For people not seeing their anger as a problem, group counseling is often recommended. Often a group of peers can have a tremendous i read more

August 22, 2020

Since the beginning of the field of psychology, researchers have been studying people and trying to understand personality. There have been numerous theories proposed over the years and a fair amount of debate. Most studies agree that there are the “Big 5” personality traits proposed by Costa and McCrae. McCrae went so far as to study over 50 different cultures and discovered that these five personality traits are universal.

Big 5 Personality Traits

The Big 5 personality traits are: extroversion, agreeableness, openness, conscientiousness, and neuroticism. It is important to note that all these traits fall on a range between two extremes with most people being somewhere in the middle but leaning more one direction than the other. For instance, one trait most of us are familiar with is the spectrum of introversion to extroversion. Rarely are people at the extremes of either end, but most people lean more towards being introverted or extroverted. With each of the Big 5 personality traits people tend to be high or low on a trait. People who are high on the openness trait tend to be open to trying new things, are creative, imaginative, and tackle challenges. People low on openness dislike change, do not enjoy new things, resist new ideas, and dislike abstract and theoretical. For the personality trait conscientiousness people who are high on this trait tend to be thoug read more

July 11, 2020

A study done by Harvard analyzed dozens of variables over a long-term study of people of all ages to determine which variables have the greatest impact on people’s overall happiness. As it turns out, the number one variable that creates the most happiness in people’s lives are friendships. If you are looking for more happiness in your life, a great investment will be in building strong and lasting friendships. In this two part article, we are going to discuss a number of surprising benefits that come with having friends and how many friends you actually need. In part two we will discuss how to best choose your friends, and how to nurture and maintain friendships.

Benefits of Friendships

Human beings are a naturally social species which comes with all sorts of benefits. Friendships help prevent loneliness, create a sense of belonging and help with our sense of identity, self-worth, and friends often function as a source of support. We use them as sounding boards to vent about stressors, bounce around ideas and brainstorm solutions, and possibly help you tackle tasks and projects. One of the great benefits of friends is having people to hang out with, have fun with, joke, laugh, and build memories with. Our friends make us smile and accept us for who we are and allow us to be ourselves. Good friends help us build confidence, give our lives purpose, and provide compan read more

June 27, 2020

Part Three: Proactive Tools for Anxiety

In the last two articles, we talked about the physiological chain reaction that occurs with anxiety and some of the reactive tools that we can employ to mitigate the escalation of anxiety at a physiological level and keep that anxiety from building or culminating into a full-blown panic attack. In this article, we are going to discuss how we go about keeping the anxiety from ever manifesting in the first place.

Principles of Proactive Tools

The primary goal with proactive tools is to intervene at the source of the anxiety where it is originating. As we alluded to in the previous articles about anxiety, most anxiety is originating at the cognitive level. By this, we mean, that it starts with our thinking, perceptions, and interpretations. When we arrive at conclusions that are anxiety-provoking interpretations, this triggers the emotions of anxiety, and from there activates a physiological response and drives our behaviors. When we teach people how to control and check their thinking and conclusions, they end up of having far less anxiety over time.

The Brain is a Noisy Place

Most people will agree that our minds are filled with a running stream of consciousness that some of us refer to as our inner dialogue. Most people feel like they are simply along for the ride when it comes to their thinking. The brain just read more

June 12, 2020

Anxiety: A Three-Part Series

Part One: The Physiological Chain Reaction  

 

Treating Anxiety in Therapy

Many people elect to treat their anxiety with anti-depressants and/or benzodiazepines such as Xanax when they are dealing with panic attacks. These can be very effective for many people. That said, we get an equal number of people who would prefer to treat their anxiety without medications or treat their anxiety with counseling in addition to medication. When treating anxiety in counseling there are two main ways to treat it therapeutically. There are reactive tools and proactive tools. Reactive tools are utilized when the anxiety flares up and is actively going on. The goal is to reduce the intensity of the anxiety and try to get it to dissipate. These are useful tools to have and can keep anxiety from escalating to the point of panic attacks for many people. As a precursor to discussing the reactive and proactive tools of anxiety, it is important to have a thorough understanding of the chain reaction that occurs with anxiety. In the next two articles, we will spend time talking about reactive tools that help mitigate anxiety and proactive tools, which are designed to keep anxiety from manifesting in the first place.

The Mechanics and Physiolo read more

September 10, 2019

The idea of confidence basically comes down to believing in one’s self, abilities, judgments, and one’s ability to be successful. It also suggests a degree of being humble, for having too much confidence can tend to come off as arrogant and cocky. All people deal with moments and periods where they lack confidence, such as trying something new or where the stakes might be high. For many people however, they feel plagued by regular and routine insecurity, low self-esteem, and self-doubt.

Self-Confidence Benefits

Research finds a lot of benefits that come with having self-confidence. As a group, people who feel self-confident tend to feel a greater sense of happiness in their lives. Those with self-confidence tend to be in better physical health, have better social lives, have greater self-efficacy which is the ability be successful with tasks, coping, and problem solving. Self-confidence also seems to serve as a protective factor against mental health issues and social problems. Long term studies have found that kids with high self-confidence tend to be better in school and have high job satisfaction later in life. In short, self-confidence appears to produce greater self-esteem, freedom from self-doubt, more energy and motivation, greater social friendships and interaction, freedom from fe

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July 17, 2019

Most people are not sure if they have ever had a panic attack until they hear exactly what they are. Many people have experienced heightened levels of anxiety at various times in their life, but panic attacks bring it to the highest level and are very alarming. Panic attacks are typically triggered by intense worry or anxiety, but end up triggering a severe physical reaction. Most describe a feeling of losing control or wonder if they are having a heart attack.

Panic Attack Symptoms

Symptoms of a panic attack often feel like they hit suddenly, without warning, and seemingly out of nowhere. A panic attack may last for five minutes or as long as a half-hour, but become very intense within minutes. Symptoms can include racing heart, chest pains, sweats, shakes, chills, nausea, lightheadedness, shortness of breath, a sense of doom or dying, hot flashes, or headaches. Given the intensity of them, many people begin to develop a fear or anxiety about experiencing another one, which can create a snowball effect or even cause people to avoid going out for fear of having one in public situations.

Causes of Panic Attacks

Although there is no known cause for panic attacks, some research points to genetics, environmental stressors, the experience

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January 2, 2019

What is Social Anxiety?

Social phobia, more commonly known as social anxiety disorder, is the third most common mental health condition behind depression and alcohol abuse. Upwards of 7-13% of Americans will suffer with social anxiety at some time in their lives, affects men and women equally, and tends to start in childhood or adolescence. Social anxiety disorder is not the same as shyness. People with social anxiety disorder fear being in social or performance situations to the extent that it interferes with their lives. While people generally recognize their fears are excessive and irrational, they simply cannot overcome it. Situations that tend to trigger social anxiety include: public speaking, eating with others, using a public bathroom, meeting new people, being called on in class, being watched while doing something, going on a date, attending parties, or talking with people of authority to name a few.

Social Anxiety Symptoms 

A thorough mental health diagnostic evaluation should be sought if the following symptoms are persisting and interfering with your ability to perform normal routines, function in work or school, or engage in normal social activitie

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December 19, 2018

For many people, winter is a down and depressing time. Often we don’t want to go out and contend with bad roads or cold weather. We end up cooped up in our homes, in the dark, getting lonely. For lots of us, it also means the loss of our usual hobbies and activities that rejuvenate us like hiking, golfing, gardening, and many other outdoor activities. As a result, our mood often takes a downturn and we can get to feeling depressed.

Seasonal Affective Disorder

For others, winters spell the onset of Seasonal Affective Disorder (SAD), a subtype of depression that occurs seasonally due to the reduction in exposure to sunlight. Late sunrise and early sunset have many of us going to work in the dark and returning home in the dark. Being covered in pants and long sleeves also reduces the amount of skin that can soak up the vitamin D that sunlight does provide. These variables induce a change in body chemistry that drives this depression. The only upside is that it lifts naturally in the spring and summer months.

If you are looking for some ways to beat the winter blues, here are some ideas that have some science and research behind them.

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