Between 25% and 50% of people with OCD will also experience a major depressive episode at some point, according to the International OCD Foundation.

That overlap isn’t a coincidence.
The exhausting cycle of intrusive thoughts and compulsions can wear a person down until depression sets in on top of it.

This guide walks through why OCD and depression so often travel together, how to tell the two apart, and what treatment looks like when you’re facing both at once.
Treating them together, not just OCD alone, is usually what actually helps.

Jump to:

• What Is OCD, and What Is Depression?
• Why OCD and Depression So Often Occur Together
• Signs You Might Be Dealing With Both
• How Depression Changes OCD Treatment (and Vice Versa)
• Treatment That Addresses Both Conditions
• How to Support Someone With Both OCD and Depression
• When to Reach Out for Help
• Frequently Asked Questions About OCD and Depression

What Is OCD, and What Is Depression?

OCD is built around two parts: obsessions and compulsions.
Obsessions are unwanted, intrusive thoughts, images, or urges that cause real distress.

Compulsions are the repetitive behaviors or mental rituals — checking, counting, seeking reassurance — someone does to try to quiet that distress.

Depression is different.
It’s a persistent low mood, loss of interest in things you used to enjoy, and low energy that lasts most of the day, nearly every day, for two weeks or more.

They’re separate diagnoses with separate criteria.
But for a lot of people, they don’t stay separate for long.

If you’re trying to figure out whether what you’re feeling is OCD, anxiety, or something else, our guide on OCD vs. anxiety breaks down the difference.

Why OCD and Depression So Often Occur Together

OCD is genuinely exhausting to live with.
Hours can disappear into rituals, intrusive thoughts can hijack a whole day, and the anxiety underneath it rarely lets up.

Over time, that toll can turn into hopelessness — the sense that things will never get easier — which is often where depression takes hold.

The two conditions also appear to share some underlying biology, including overlapping brain circuits involved in mood and anxiety regulation.

The National Institute of Mental Health reports that about 90% of people with OCD have at least one other co-occurring mental health condition, most often an anxiety disorder, with depression close behind.

The International OCD Foundation puts a finer point on it: one quarter to one half of people with OCD will meet the criteria for a major depressive episode at some point in their lives.

Signs You Might Be Dealing With Both

OCD symptoms are usually easy to spot once you know what to look for: the intrusive thoughts, the rituals, the need for things to feel “just right.”

Depression can be quieter, and it often gets written off as just being tired or worn down from dealing with OCD.

Watch for a mood that stays low most days, a loss of interest in things you used to care about, and a sense that treatment isn’t worth trying anymore.

Changes in sleep or appetite, trouble concentrating, and a general sense of hopelessness are common too.

A rough day is normal for anyone dealing with OCD — the difference with depression is how long the low mood sticks around and how much it flattens things you’d otherwise still enjoy.

If you’re having thoughts of suicide or self-harm, that’s urgent.
Call or text 988 to reach the Suicide & Crisis Lifeline right away.

Not sure whether what you’re noticing is a passing rough patch or something more? Our post on recognizing negative thought patterns is a good next read.

How Depression Changes OCD Treatment (and Vice Versa)

Having both conditions doesn’t just mean dealing with two problems at once — it changes how each one needs to be treated.

The gold-standard therapy for OCD, Exposure and Response Prevention (ERP), asks someone to deliberately sit with the anxiety their obsessions cause instead of performing a compulsion.

That takes real energy and motivation — exactly what depression tends to drain first.

Research summarized by the International OCD Foundation found that more than half of people with serious depression showed little improvement from standard ERP alone, unless the depression was addressed too.

Left untreated, OCD’s exhausting cycle can also deepen depression, so the two conditions can end up reinforcing each other.

This is part of why OCD symptoms sometimes seem to spiral — see our post on what causes OCD to get worse for more on that pattern.

Treatment That Addresses Both Conditions

The most effective plans treat OCD and depression together instead of picking one to focus on first.

That usually means Cognitive Behavioral Therapy with an ERP component for the OCD symptoms, paired with strategies that target the depression directly — things like behavioral activation and work on negative thought patterns.

A psychiatric provider may also be part of the plan if medication would help stabilize mood enough to engage fully in therapy.

OCD therapy built on CBT gives a therapist room to address both the compulsions and the mood symptoms in the same sessions, rather than treating them as two separate problems on two different timelines.

No two treatment plans look identical, since the right mix depends on how severe each condition is and how they’re showing up for that specific person.

As a general benchmark, many people see meaningful movement on OCD symptoms within twelve to twenty weekly sessions of ERP, though a longer timeline is common when depression is part of the picture too.

How to Support Someone With Both OCD and Depression

Watching someone deal with OCD and depression at the same time is hard, and it’s easy to want to fix it for them.

The most helpful thing you can do is avoid participating in compulsions — like offering repeated reassurance — since that can accidentally reinforce the OCD cycle.

Check in on their mood, not just their OCD symptoms, since depression can be easy to miss underneath the more visible rituals.

Encourage professional treatment without pressuring them, and let them set the pace.

Supporting someone through this is draining, so take care of your own wellbeing too.

If the person you’re supporting is a child, our guide on helping a child with OCD at home has more specific, practical steps.

And if depression is the piece that’s harder to see, these coping strategies for depression are a useful starting point for what actually helps day to day.

When to Reach Out for Help

If OCD, depression, or both are making it hard to get through an ordinary day, that’s the signal to bring in a professional rather than wait it out.

A therapist who treats both conditions can figure out which one needs attention first, or whether — as is often the case — they need to be addressed together from the start.

The sooner treatment starts, the less time either condition has to feed the other.

If this sounds familiar, Cognitive Behavioral Associates offers therapy built around treating OCD and depression together, not as two separate problems. Schedule a call to talk about what a plan could look like for you.

Frequently Asked Questions About OCD and Depression

Are OCD and depression the same thing?

No — they’re separate diagnoses with different criteria.
OCD centers on intrusive thoughts and compulsions, while depression centers on persistent low mood and loss of interest.
They just happen to occur together often enough that treating only one can leave the other unaddressed.

Can OCD cause depression?

OCD itself doesn’t directly cause depression, but the exhausting daily grind of obsessions and compulsions can wear a person down into it.
Feeling like your own mind is working against you, day after day, is a realistic setup for hopelessness.
That’s part of why the two so often show up as a pair rather than OCD alone.

How common is it to have both OCD and depression?

Very common — the International OCD Foundation estimates that one quarter to one half of people with OCD will experience a major depressive episode at some point.
The National Institute of Mental Health puts overall co-occurring conditions even higher, noting that about 90% of people with OCD have at least one other mental health condition.
If you’re dealing with both, you’re far from alone.

Does depression make OCD treatment harder?

It can, mainly because Exposure and Response Prevention — the most effective OCD therapy — requires energy and motivation that depression tends to drain.
Research has found that people with serious depression often don’t respond as well to standard ERP unless the depression is treated alongside it.
That’s why an integrated treatment plan usually works better than treating OCD in isolation.

What does treatment for co-occurring OCD and depression look like?

Most plans combine CBT with an ERP component for the OCD symptoms and strategies like behavioral activation for the depression.
A psychiatric provider may also be involved if medication would help stabilize mood enough to engage in therapy.
The exact combination depends on how each condition is showing up for that specific person.

The post OCD and Depression: Why They So Often Occur Together appeared first on Cognitive Behavioral Associates.

Many people who experience them assume something is medically wrong, or that they’re going crazy. 

Others have panic attacks repeatedly and begin to wonder: is this more than just anxiety?

Understanding the difference between a panic attack and panic disorder is the first step toward getting the right help.

Both are well-understood conditions with effective treatment options, and knowing which one you’re dealing with makes a real difference in how you approach recovery.

What Is a Panic Attack?

A panic attack is a sudden, intense surge of fear or discomfort that peaks within minutes. It can happen without warning, and it often feels completely overwhelming in the moment.

Common symptoms include:

• Racing or pounding heartbeat
• Chest pain or tightness
• Shortness of breath
• Dizziness or lightheadedness
• Sweating or chills
• Numbness or tingling
• Feeling detached from yourself or your surroundings
• An overwhelming sense that something catastrophic is about to happen

The physical symptoms of a panic attack are real, not imagined. 

They are the result of your body’s fight-or-flight response firing in the absence of an actual threat. 

Most panic attacks peak within 10 minutes and subside within 20 to 30 minutes, though they can feel much longer in the moment.

Having a panic attack does not automatically mean you have panic disorder. 

Many people experience one or two in their lifetime, often tied to a specific stressor, and never have another. Panic attacks can also occur alongside other conditions such as anxiety disorders, OCD, and PTSD, which is why an accurate diagnosis matters before starting any treatment.

What Is Panic Disorder?

Panic disorder is a diagnosable condition characterized by recurrent, unexpected panic attacks combined with persistent worry about future attacks, or significant changes in behavior as a result of them.

The key distinction isn’t just frequency. 

It’s what happens between the attacks.

Someone with panic disorder typically experiences:

• Repeated panic attacks that seem to come out of nowhere
• Ongoing worry about when the next attack will happen, sometimes called anticipatory anxiety
• Avoidance of places, situations, or activities associated with past attacks
• Changes in daily functioning such as skipping work, avoiding social situations, or refusing to drive or travel alone

The avoidance that develops around panic attacks is often what causes panic disorder to expand and take over more and more of someone’s life.

Left untreated, it can lead to agoraphobia and significant interference with relationships and daily routines.

Panic Attack vs. Panic Disorder: A Quick Comparison

What Causes Panic Disorder?

Panic disorder doesn’t have a single cause. 

Research points to a combination of factors including genetics, brain chemistry, temperament, and life experience. 

People who are naturally more sensitive to anxiety, or who have experienced significant stress or trauma, may be more vulnerable.

Certain factors can also trigger individual panic attacks, including:

• Caffeine or stimulants
• Sleep deprivation
• Major life transitions such as moving, job changes, or relationship shifts
• Hormonal changes
• Chronic stress

Many of the same factors that cause OCD to get worse, such as stress, hormonal fluctuations, and major life changes, also play a role in panic disorder.

The two conditions can sometimes occur together, which is why a thorough evaluation matters before beginning treatment.

How CBT Treats Panic Attacks and Panic Disorder

Cognitive Behavioral Therapy is one of the most researched and widely used treatments for panic disorder. 

At Cognitive Behavioral Associates, CBT for panic typically involves three components.

1. Cognitive Restructuring

During a panic attack, the mind tends to catastrophize, interpreting normal physical sensations as signs of something dangerous. “My heart is racing” becomes “I’m having a heart attack.” “I feel dizzy” becomes “I’m going to faint or lose control.”

Cognitive restructuring helps you identify these negative thought patterns and replace them with more accurate, realistic thinking. Over time, this reduces the fear response that often fuels the panic cycle.

2. Interoceptive Exposure

Interoceptive exposure involves deliberately inducing mild versions of the physical sensations associated with panic, such as spinning in a chair to cause dizziness or breathing through a straw to simulate breathlessness, in a controlled therapeutic setting.

The goal is to help the nervous system learn that these sensations, while uncomfortable, are not dangerous. It follows the same principle as Exposure and Response Prevention therapy for OCD, where gradual controlled exposure breaks the cycle of avoidance and fear.

3. Situational Exposure

For people who have developed avoidance behaviors, situational exposure involves gradually returning to the places and situations being avoided, such as a grocery store, a highway, or a crowded restaurant, in a structured and supported way. 

This directly targets the avoidance that allows panic disorder to persist and grow.

How Long Does CBT for Panic Disorder Take?

Many people see meaningful improvement within 12 to 20 sessions, with some research showing significant reduction in panic frequency after as few as 8 sessions. 

That said, everyone’s experience is different. 

Co-occurring conditions like depression or difficulties with emotional regulation, along with how consistently someone practices skills between sessions, all influence how quickly progress comes.

When Should You Seek Help?

If you’ve had more than one panic attack and find yourself worrying about the next one, changing your behavior to avoid situations where you might panic, or feeling like panic is limiting your life in any way, it’s worth talking to a professional.

The earlier someone begins treatment, the less opportunity panic disorder has to expand into wider avoidance behaviors, and the more straightforward recovery tends to be.

Panic Disorder Treatment on Long Island

At Cognitive Behavioral Associates, our therapists work with adults, teens, and children experiencing panic attacks and panic disorder using CBT and other evidence-based approaches.

 If panic is affecting your daily life, reaching out is a reasonable next step.

Frequently Asked Questions

Can a panic attack happen for no reason?
Yes. One of the hallmarks of panic disorder is that attacks often feel like they come completely out of nowhere, with no identifiable trigger. This unpredictability is part of what makes the condition so distressing, and part of why anticipatory anxiety between attacks can become so consuming.

Is panic disorder the same as an anxiety disorder?
Panic disorder is classified as an anxiety disorder, but it is distinct from generalized anxiety or social anxiety. Each has different features and treatment nuances, though CBT is effective across all of them.

Can panic disorder go away on its own?
For some people, symptoms do lessen over time without treatment, but for many they persist or worsen, particularly if avoidance behaviors develop. Treatment significantly accelerates recovery and reduces the likelihood of relapse.

Can children and teenagers have panic disorder?
Yes. Panic disorder can develop at any age, including in adolescents. If your child or teen is experiencing recurrent panic attacks, therapy for children and adolescents is an effective and well-researched option.

What’s the difference between a panic attack and a heart attack?
While the physical sensations can feel similar, including chest tightness, racing heart, and shortness of breath, panic attacks are not medically dangerous and resolve on their own. If you’re ever uncertain, seeking medical evaluation to rule out cardiac causes is always appropriate, especially for a first episode

The post Panic Attacks vs. Panic Disorder: What’s the Difference and How CBT Can Help appeared first on Cognitive Behavioral Associates.

When your child is struggling with obsessive-compulsive disorder (OCD), it can feel overwhelming trying to figure out how to help.

Many parents want to comfort their child, reduce stress, and make daily life easier, but OCD often becomes stronger when families unknowingly accommodate compulsions or avoidance behaviors.

The good news is that there are practical ways to support a child with OCD at home while helping them build confidence and resilience over time.

With consistency, patience, and the right support system, children can learn how to manage OCD symptoms and regain a sense of control.

In this guide, we’ll explain how parents can help a child with OCD at home, what behaviors to avoid, and when it may be time to seek professional support.

What Does OCD Look Like in Children?

OCD in children often involves unwanted intrusive thoughts called obsessions and repetitive behaviors or mental rituals called compulsions.

These compulsions are usually performed to reduce anxiety or prevent something feared from happening.

Some common signs of OCD in children include:

• Excessive handwashing or cleaning
• Repeated checking behaviors
• Reassurance seeking
• Fear of germs, contamination, or illness
• Intrusive thoughts about harm or safety
• Counting, tapping, or repeating routines
• Perfectionism and fear of making mistakes
• Avoiding certain places, objects, or situations

Children may not always understand why they feel compelled to perform these behaviors. Some even feel embarrassed or afraid to talk about their thoughts.

Parents often first notice OCD when routines begin interfering with school, friendships, sleep, or family life.

Learn About OCD Together

One of the most helpful things parents can do is learn how OCD works. OCD is not simply a habit or phase. It is an anxiety-related condition that can become more intense without treatment and healthy coping strategies.

Teaching your child that OCD is something they experience, not who they are, can reduce shame and help them feel less alone.

It may also help to explain that intrusive thoughts are common and do not define someone’s character or intentions.

If your child struggles with rigid thinking patterns or anxiety, reading about topics like negative thought patterns can help parents better understand how anxiety impacts behavior.

Avoid Participating in OCD Rituals

Parents naturally want to reduce their child’s distress. However, participating in rituals or constantly reassuring a child often strengthens OCD over time.

Examples of accommodation may include:

• Repeatedly answering the same reassurance questions
• Helping a child avoid triggers
• Checking things for them
• Allowing excessive rituals to continue uninterrupted
• Changing family routines to reduce OCD anxiety

While accommodation may calm anxiety temporarily, it reinforces the belief that the obsession is dangerous.

Instead, try responding calmly and consistently without feeding the OCD cycle.

For example, rather than saying:

“Yes, everything is safe.”

You might say:

“I know OCD is making this feel scary right now, but you can handle the uncertainty.”

This approach validates your child’s feelings without reinforcing compulsions.

Create a Calm and Predictable Environment

Children with OCD often feel overwhelmed by uncertainty or stress. A calm home environment can help reduce emotional overload and create a sense of stability.

Helpful strategies include:

• Keeping routines predictable
• Encouraging regular sleep habits
• Limiting chaotic schedules
• Supporting healthy meals and exercise
• Creating time for relaxation and connection

Stress does not cause OCD, but it can worsen symptoms. If you notice flare-ups during stressful periods, resources like what causes OCD to get worse may help you better understand symptom triggers.

Encourage Small Steps Instead of Perfection

Many children with OCD become stuck trying to feel “completely certain” or “perfect” before moving forward. This can lead to frustration, avoidance, and emotional exhaustion.

Parents can help by praising effort instead of outcomes.

For example:

• Celebrate bravery, not perfection
• Encourage trying difficult tasks gradually
• Normalize mistakes and uncertainty
• Avoid overly critical responses

Children who struggle with perfectionism may also benefit from learning how anxiety and perfectionism overlap. 

This article on perfectionism and anxiety offers additional insight for families.

Teach Healthy Coping Skills

Helping your child develop coping strategies can make OCD symptoms feel more manageable.

Some effective coping tools include:

Deep Breathing and Relaxation

Simple breathing exercises can help children calm their nervous system during stressful moments.

Naming the OCD

Some therapists encourage children to separate themselves from OCD by giving it a nickname. This can help children recognize that OCD is the problem, not them.

Gradual Exposure to Fears

Exposure and Response Prevention (ERP), a specialized form of CBT, helps children slowly face fears without performing compulsions. Parents can support these skills at home when guided by a therapist.

Emotional Regulation Skills

Children with OCD sometimes struggle with frustration, emotional intensity, or distress tolerance. Parents may find helpful strategies in this article about therapy for emotional regulation.

Reduce Reassurance Seeking

Children with OCD frequently ask repetitive questions because they are searching for certainty.

Questions may sound like:

• “Are you sure I won’t get sick?”
• “Did I do something bad?”
• “What if something terrible happens?”
• “Are you mad at me?”

Although reassurance may help temporarily, it usually strengthens OCD in the long run.

Instead of repeatedly answering, try:

• Redirecting attention
• Encouraging coping skills
• Acknowledging uncertainty calmly
• Reminding your child they can tolerate discomfort

Consistency is important.

Over time, children learn that anxiety decreases naturally without compulsions or reassurance.

Support Your Child Without Shame or Punishment

Children with OCD are not trying to be difficult or manipulative. OCD can create intense fear and emotional distress that feels very real to them.

Punishment, criticism, or forcing a child to “just stop” usually increases anxiety and shame.

Instead:

• Stay patient during difficult moments
• Use calm communication
• Validate emotions without validating compulsions
• Focus on encouragement and progress

Children benefit most when they feel emotionally safe while learning healthier ways to respond to OCD.

Know When Professional Help May Be Needed

If OCD symptoms interfere with school, family life, sleep, friendships, or daily functioning, professional support can make a major difference.

Cognitive Behavioral Therapy (CBT), especially Exposure and Response Prevention (ERP), is considered one of the most effective treatments for OCD in children and adolescents.

At Cognitive Behavioral Associates, our team provides evidence-based therapy for children, teens, and families navigating OCD and anxiety-related disorders.

Learn more about:

• CBT on Long Island
• OCD Therapy
• Therapy for Adolescents
• Therapy for Children

Parents who want additional support understanding anxiety and child behavior may also find these resources helpful:

• CBT for Children
• Managing Teen Anxiety
• Neuropsychological Testing for Kids

Final Thoughts

Learning how to help a child with OCD at home takes patience, consistency, and compassion. 

While parents cannot “fix” OCD overnight, they can create an environment that supports growth, resilience, and healthier coping skills.

Small daily changes often make a meaningful difference over time. 

With the right support and evidence-based treatment, children with OCD can learn to manage anxiety more effectively and participate more fully in everyday life.

The post How To Help a Child With OCD at Home: A Parent’s Practical Guide appeared first on Cognitive Behavioral Associates.

The distinction between OCD vs anxiety can feel subtle, but getting it right is crucial.

Misunderstanding the difference can delay the right treatment, prolong symptoms, and increase daily stress.

For busy New Yorkers juggling careers, relationships, and constant stimulation, clarity isn’t just helpful, it’s essential.

This guide breaks down the real differences between obsessive-compulsive disorder (OCD) and anxiety disorders, backed by clinical research, and explains how to get the right support.

Remember to schedule an appointment. Your mental health matters.

What Is Anxiety?

Anxiety is a natural response to stress, but when it becomes persistent, excessive, or overwhelming, it may develop into an anxiety disorder.

Common anxiety disorders include:

• Generalized Anxiety Disorder (GAD)
• Social Anxiety Disorder
• Panic Disorder
• Specific Phobias

People with anxiety disorders typically experience:

• Persistent worry about real-life concerns
• Physical symptoms (racing heart, tension, fatigue)
• Difficulty controlling worry

Unlike OCD, anxiety usually revolves around real-world concerns like work, health, or relationships, even if the worry is exaggerated.

What Is OCD?

Obsessive-Compulsive Disorder (OCD) is a distinct mental health condition characterized by two key components:

• Obsessions: Intrusive, unwanted thoughts, urges, or images
• Compulsions: Repetitive behaviors or mental acts performed to reduce distress

OCD affects about 1–3% of the population and can significantly impair daily functioning. 

Examples include:

• Repeatedly checking locks
• Excessive handwashing
• Mental rituals like counting or repeating phrases

These behaviors aren’t habits, they’re attempts to neutralize anxiety caused by intrusive thoughts.

Whatever you’re going through, you don’t have to go through it alone.

OCD vs Anxiety: The Core Differences

Although OCD and anxiety share overlapping symptoms, they are not the same condition.

1. The Role of Intrusive Thoughts

Both involve distressing thoughts, but the nature of those thoughts differs:

• OCD: Intrusive, unwanted thoughts that feel irrational or disturbing
• Anxiety: Ongoing worry about realistic or possible events

In OCD, people often recognize their thoughts as irrational but still feel unable to stop them. 

2. Compulsions vs Worry

This is the most important distinction in OCD vs anxiety.

• OCD: Includes compulsions (rituals or repetitive behaviors)
• Anxiety: Does NOT involve compulsive rituals

Compulsions are performed to reduce anxiety or prevent a feared outcome, even if the connection doesn’t make logical sense.

3. Thought Patterns

• OCD: Specific, repetitive obsessions (e.g., contamination, harm)
• Anxiety: Broad, generalized worry across multiple areas

In anxiety disorders, worry tends to “spread.” In OCD, it often becomes fixed and repetitive.

4. Behavioral Response

• OCD: Rituals, avoidance, or mental compulsions
• Anxiety: Avoidance or reassurance-seeking (but not ritualized)

The presence of a repetitive cycle (obsession → anxiety → compulsion → temporary relief) is a hallmark of OCD. 

5. DSM-5 Classification

Another key difference:

• OCD is no longer classified as an anxiety disorder
• It now sits in its own category: Obsessive-Compulsive and Related Disorders

This reflects important clinical differences in symptoms and treatment approaches. 

Why OCD and Anxiety Are Often Confused

Despite these differences, OCD and anxiety frequently overlap.

Reasons include:

• Both involve distressing thoughts
• Both trigger fear or discomfort
• Both can lead to avoidance behaviors

Additionally, many people experience both conditions at the same time, making diagnosis more complex.

Real-Life Examples: OCD vs Anxiety

Understanding OCD vs anxiety becomes easier with examples.

Example 1: Health Concerns

• Anxiety: “What if I get sick?”
• OCD: “I touched something contaminated, I must wash my hands 10 times or I’ll get sick.”

Example 2: Safety

• Anxiety: “Did I lock the door?”
• OCD: Checking the lock repeatedly until it “feels right”

Example 3: Relationships

• Anxiety: Worrying about relationship problems
• OCD: Intrusive doubts (“Do I really love them?”) followed by reassurance rituals

The Emotional Experience: More Than Just Anxiety

While anxiety is central to both conditions, OCD often involves additional emotions like:

• Guilt
• Shame
• Disgust

These emotions can make OCD particularly distressing and misunderstood.

Treatment Differences: Why Diagnosis Matters

Getting the diagnosis right is critical because treatment approaches differ.

Anxiety Treatment

• Cognitive Behavioral Therapy (CBT)
• Relaxation techniques
• Medication (e.g., SSRIs)

OCD Treatment

• Exposure and Response Prevention (ERP) (a specialized form of CBT)
• Medication (often SSRIs at higher doses)

ERP specifically targets the OCD cycle by helping individuals face fears without performing compulsions, something general anxiety treatment does not fully address.

Don’t self-diagnose. Get a professional opinion.

Why New Yorkers Should Pay Attention

Living in New York comes with unique stressors:

• Fast-paced lifestyle
• High cost of living
• Constant stimulation and pressure

These factors can amplify both anxiety and OCD symptoms.

However, access to specialized care also makes NYC one of the best places to get effective treatment, if you know what to look for.

When to Seek Help

You should consider professional help if:

• Thoughts feel intrusive or uncontrollable
• You engage in repetitive behaviors to reduce anxiety
• Worry or rituals interfere with daily life
• You spend more than an hour per day on symptoms

Early intervention can significantly improve outcomes and quality of life.

How Cognitive Behavioral Associates Can Help

If you’re unsure whether you’re dealing with OCD vs anxiety, working with specialists is essential.

Cognitive Behavioral Associates provides evidence-based treatment tailored to both conditions.

Their clinicians specialize in:

• Cognitive Behavioral Therapy (CBT)
• Exposure and Response Prevention (ERP)
• Personalized treatment plans

Why Choose Cognitive Behavioral Associates?

• Expertise in OCD and anxiety disorders
• Evidence-based, results-driven care
• Convenient access for New York residents

Take the First Step Toward Clarity

If you’ve been questioning whether your symptoms are OCD or anxiety, don’t wait for things to get worse.

Visit Cognitive Behavioral Associates to schedule a consultation

Get a professional assessment tailored to your needs

Start a treatment plan that actually works

Final Thoughts On OCD vs Anxiety

The difference between OCD vs anxiety isn’t just academic, it directly impacts how you feel and how you heal.

• Anxiety is driven by generalized worry
• OCD is driven by intrusive thoughts and compulsions

Understanding this distinction can be the turning point in your mental health journey.

And if you’re in New York, expert help is within reach.

The post Is It OCD or Anxiety? A Guide For New Yorkers appeared first on Cognitive Behavioral Associates.

These disorders typically appear in childhood and include two main types: enuresis and encopresis. 

In other words, “what is elimination disorder” becomes clearer when you understand it involves loss of bladder or bowel control beyond expected age.

Remember to schedule a call with us. 

Types of Elimination Disorders You Should Know

1. Enuresis (Bedwetting and Urinary Incontinence)

Enuresis involves repeated urination in inappropriate places, such as beds or clothing. 

It commonly affects children aged five and older. 

Key facts:

• Occurs in about 12–16% of 5-year-olds
• Drops to 1–3% by adolescence
• Can happen at night (nocturnal) or during the day (diurnal)

Additionally, boys experience nighttime bedwetting more often than girls.

Learn More: Johns Hopkins 

2. Encopresis (Soiling or Fecal Incontinence)

Encopresis involves repeated passing of stool in inappropriate places.

It typically occurs in children aged four and older.

Important facts:

• Affects about 1% to 4% of children
• Often linked to chronic constipation
• Can be voluntary or involuntary

Moreover, this condition can cause emotional stress for both children and families. 

Learn More: Mayo Clinic

Key Symptoms of Elimination Disorder

Understanding symptoms helps parents act early and confidently.

Common signs include:

• Repeated bedwetting after age five
• Daytime accidents in older children
• Stool leakage or soiling in underwear
• Avoidance of bathroom use
• Emotional distress or embarrassment

Furthermore, symptoms must persist for months or cause impairment to meet diagnostic criteria.

What Causes Elimination Disorder?

Several factors contribute to elimination disorders, and causes often overlap.

Physical Causes

• Constipation and bowel retention
• Bladder development delays
• Hormonal imbalances affecting urine production

For example, constipation is the most common cause of encopresis.

Psychological Causes

• Stress or anxiety
• Trauma or major life changes
• Behavioral challenges

Additionally, elimination disorders may coexist with ADHD or anxiety disorders.

Environmental Factors

• Inconsistent toilet training
• Family stress or instability
• Lack of routine

As a result, both emotional and physical factors must be considered together.

How Common Are Elimination Disorders?

Elimination disorders are more common than many parents realize.

Key statistics include:

• Up to 16% of young children experience enuresis
• Around 1%–4% experience encopresis
• Rates decrease as children age

Therefore, early intervention can significantly improve outcomes.

How Are Elimination Disorders Diagnosed?

Doctors diagnose elimination disorders using criteria from the DSM-5.

Diagnosis usually includes:

• Age requirement (≥4 for encopresis, ≥5 for enuresis) 
• Frequency of symptoms over several months
• Exclusion of medical causes

In addition, pediatricians often rule out infections or neurological conditions.

Effective Treatments for Elimination Disorder

Fortunately, elimination disorders are highly treatable with the right approach.

Behavioral Interventions

• Scheduled bathroom routines
• Positive reinforcement systems
• Bladder and bowel training

Behavioral therapy often forms the foundation of treatment.

Medical Treatments

• Enuresis alarms (first-line treatment)
• Medications like desmopressin
• Laxatives or dietary changes for encopresis

As a result, combining medical and behavioral methods works best.

Therapy and Professional Support

Working with specialists can improve long-term success.

For example, Cognitive Behavioral Associates offers evidence-based therapy that helps children manage behavioral and emotional triggers.

Additionally, cognitive-behavioral therapy (CBT) can address anxiety and habits linked to elimination disorders.

We’re here for you. 

Tips for Parents Managing Elimination Disorder

Parents play a crucial role in recovery and confidence-building.

Helpful strategies include:

• Stay calm and avoid punishment
• Create consistent bathroom routines
• Encourage hydration and fiber intake
• Use reward systems for progress
• Seek professional help when needed

Above all, patience and support make the biggest difference.

When Should You Seek Professional Help?

You should consult a professional if symptoms:

• Persist for several months
• Cause emotional distress
• Affect school or social life
• Do not improve with home strategies

Early intervention leads to faster improvement and less stigma.

Understanding What Is Elimination Disorder

Elimination disorders involve more than accidents; they reflect developmental, physical, and emotional factors.

However, with proper treatment and support, most children fully recover.

Ultimately, understanding what is elimination disorder empowers parents to act early and confidently support their child.

Frequently Asked Questions (FAQ)

What is elimination disorder?

Elimination disorder is a term used to describe conditions where a child repeatedly passes urine or stool in inappropriate places, such as clothing or the floor. It typically involves enuresis (urination accidents) or encopresis (fecal accidents) and is diagnosed when these behaviors occur beyond the age when a child is developmentally expected to have control.

At what age is elimination disorder usually diagnosed?

Diagnosis typically happens in early childhood. Enuresis is usually diagnosed in children aged five and older, while encopresis is diagnosed in children aged four and older.

Are elimination disorders caused by bad behavior or defiance?

No. Elimination disorders are rarely caused by simple defiance. They are usually the result of a combination of physical factors (like chronic constipation), developmental delays, or emotional stressors. Punishment is generally ineffective and can actually worsen the condition by increasing a child’s anxiety.

What is the difference between enuresis and encopresis?

• Enuresis: Refers to the repeated discharge of urine, commonly known as bedwetting (nocturnal) or daytime accidents (diurnal).
• Encopresis: Refers to the repeated passage of stool in inappropriate places, which is often linked to long-term constipation.

How are elimination disorders treated?

Effective treatments often combine medical and behavioral approaches. Common methods include:

• Behavioral therapy: Scheduled bathroom routines and positive reinforcement.
• Enuresis alarms: A first-line treatment for nighttime bedwetting.
• Medical support: Dietary changes, laxatives for constipation, or medications like desmopressin.

When should I see a professional about my child’s accidents?

You should consult a pediatrician or a specialist at Cognitive Behavioral Associates if the symptoms persist for several months, cause significant emotional distress for your child, or begin to affect their social life and school attendance.

Explore More Helpful Posts From Us

Stress Relief For College Students: 5 Simple & Effective Tips

Introvert vs Social Anxiety: Understanding the Key Differences  

The post The Ultimate Guide To What Is Elimination Disorder appeared first on Cognitive Behavioral Associates.

If you’re searching for effective therapy for people pleasing in New York, you’re not alone. 

People pleasing often shows up as fear of abandonment, difficulty setting boundaries, and feeling responsible for others’ emotions. 

The good news? Evidence-based therapy approaches can help you break unhealthy relational patterns and build secure, fulfilling relationships.

At Cognitive Behavioral Associates (CBA) in New York, clinicians use research-backed methods tailored to your unique relationship history and goals. 

Below are six proven therapy approaches used in New York to treat these patterns and help patients develop autonomy, resilience, and emotional balance.

1. Cognitive Behavioral Therapy (CBT) For People Pleasing In New York

Cognitive Behavioral Therapy (CBT) is one of the most effective evidence-based therapy approaches. 

CBT focuses on identifying distorted thoughts, such as:

• “If I say no, they’ll leave me.”
• “It’s my job to fix other people.”
• “My needs don’t matter.”

CBT helps patients:

• Challenge automatic negative beliefs
• Develop healthier thinking patterns
• Practice assertive communication
• Reduce anxiety tied to relationship conflict

Research consistently shows CBT is effective for anxiety, depression, and relationship distress, common co-occurring concerns in people pleasing tendencies.

At Cognitive Behavioral Associates, CBT is a core treatment approach, often integrated with other modalities for comprehensive healing.

2. Schema Therapy for Deep-Rooted Relationship Patterns

Schema Therapy builds on CBT and focuses on lifelong emotional patterns (schemas) that often develop in childhood.

Common schemas in people pleasing include:

• Abandonment schema
• Self-sacrifice schema
• Defectiveness/shame schema
• Emotional deprivation schema

Unlike short-term interventions, Schema Therapy helps address the origin of people pleasing behaviors. It’s especially effective when it stems from early family dynamics involving emotional neglect, addiction, or inconsistent caregiving.

For many New York patients balancing high-pressure careers and complex family histories, this deeper work is transformative.

3. Dialectical Behavior Therapy (DBT) for Emotional Regulation

Dialectical Behavior Therapy (DBT) is particularly helpful if people pleasing is linked with:

• Intense emotional reactions
• Fear of rejection
• Difficulty tolerating relationship conflict
• Impulsive attempts to “rescue” others

DBT teaches four skill sets:

1. Mindfulness
2. Emotional regulation
3. Distress tolerance
4. Interpersonal effectiveness

These tools empower patients to set boundaries without guilt and stay grounded during relationship stress, essential skills in overcoming people pleasing patterns.

4. Acceptance & Mindfulness-Based Therapy for People Pleasing

Acceptance and mindfulness-based strategies are particularly effective for people pleasing because they help you sit with discomfort rather than automatically deferring to others to relieve it.

These approaches help patients:

• Tolerate the anxiety of saying no
• Act according to their own values rather than others’ expectations
• Reduce the mental suffering that comes from constantly managing others’ emotions
• Build awareness of people pleasing urges before acting on them

At CBA, mindfulness-based strategies are woven throughout treatment, helping patients make meaningful changes that align with who they truly are.

5. Independence Therapy For Deep-Rooted People Pleasing

Pleasing people often begins in childhood, in homes where earning approval feels necessary for safety or love. Independence Therapy, developed by CBA’s own Dr. Camilo Ortiz, addresses these roots directly.

While originally designed for children and families, the principles apply powerfully to adults with people pleasing patterns:

• Building confidence in your own judgment
• Tolerating discomfort without seeking reassurance
• Gradually facing situations where you practice putting yourself first

CBA is one of the only practices in New York offering Independence Therapy, making it a uniquely powerful option for lasting change.

6. Trauma-Informed Therapy For People Pleasing Linked To Childhood Adversity

When people pleasing stems from trauma, such as growing up in a household with addiction, instability, or emotional unpredictability, trauma-informed therapy is essential.

This may include:

• EMDR
• Trauma-focused CBT
• Somatic awareness techniques

Trauma healing allows patients to move from fear-based reactions to genuine, autonomous choices in their relationships.

Why Choose Cognitive Behavioral Associates For Therapy In New York?

Cognitive Behavioral Associates (CBA) is a New York based practice specializing in evidence-based psychological treatments. Their clinicians integrate CBT, Schema Therapy, DBT, and independence therapy approaches to create individualized treatment plans.

CBA also provides therapy for related concerns often intertwined with people pleasing, including:

• Anxiety disorders
• OCD
• Depression
• Relationship distress

To explore related services and resources, you can visit:

Mastering Your Emotions: 4 Effective Forms of Therapy for Emotional Regulation

3 Benefits of Couples Therapy in NYC for Busy Couples

How to Use CBT for Relationship Problems: 7 Paths

How Therapy Can Help Lack of Communication in a Relationship

How to Overcome Negative Thought Patterns With CBT

Couples Therapy: Can a Toxic Relationship Become Healthy?

How Therapy For People Pleasing Changes Your Relationships

With the right therapy for people pleasing, patients in New York often experience:

• Stronger boundaries
• Reduced anxiety in relationships
• Increased self-worth
• Healthier partner selection
• Emotional independence without isolation

Healing people pleasing behavior isn’t about becoming detached, it’s about building relationships rooted in mutual respect rather than fear.

If you’re ready to break old patterns and develop secure, balanced relationships, working with an experienced New York therapist at Cognitive Behavioral Associates can be a powerful first step.

The post 6 Approaches To Therapy For People Pleasing In New York appeared first on Cognitive Behavioral Associates.

“Triggers” are the events, comments, memories, or environments that tend to elicit immediate emotional reactions. These reactions can be anger, anxiety, shame, defensiveness, or even withdrawal, and are commonly based on prior life experiences rather than the reality of current events. 

Many people experience triggers because of:

• Past experiences
• Unmet emotional needs
• High levels of stress and/or exhaustion
• Fears of rejection or failure
• Feeling misunderstood or disrespected
• Distorted beliefs (e.g., “I am worthless.”)

Understanding how to recognize and how to manage emotional triggers throughout your day-to-day life is a great first step toward increased self-awareness, improved relationships, and emotional balance. 

Once you’ve got the appropriate tools, you’ll have the ability to stop and identify when you’re reacting a particular way, and then adjust to respond in accordance with who you are and your values rather than unconscious impulses.

Spot Common Indicators

You may or may not recognize a trigger in the moment. However, your bodily reactions and automatic behaviors often indicate when you’re reacting to a potential trigger.

Watch for these common indicators:

• Sudden changes in your mood that are disproportionate to what you’re reacting to
• Rapid thoughts (especially unrealistically negative ones)
• The sudden urge to pull away or lash out
• Tightness in your chest or stomach

Once you can consistently recognize automatic reactions like these, you can start homing in on the stimuli that elicit those reactions in you.

Identify Your Personal Triggers

To begin learning how to manage emotional triggers, you need to identify them. And if it helps, you can even assign names to them to make them feel more finite and less mysterious.

1. Look for Patterns

Ask yourself:

• When am I most likely to react suddenly and intensely to something?
• Who/what is most likely to set me off in those moments?
• Which uncomfortable emotions seem to occur the most frequently in those moments?

2. Document Your Reactions

Create a basic journal with separate entries for each reaction that include:

• A description of the situation
• The emotion(s) you felt (name them)
• The intensity of each emotion (on a scale of 1-10)
• How exactly you reacted (with as much specific detail as possible)

The more you track and document your emotions, the easier it will become to notice and understand the patterns in your automatic behaviors and emotional reactions.

3. Determine the Root Need

Most triggers tend to point to an unmet emotional need, such as:

• Respect
• Safety/security
• Validation
• Rest
• Power (especially over your own life)
• Certainty
• Structure

Learn to determine the root emotional need behind a particular trigger and the deficit in that need, which you are either consciously or unconsciously feeling. Then, you will be able to begin addressing that real or perceived deficit.

A therapist can help you, but ask good questionsto choose the right one.

Learn to Respond to Triggers in the Moment

When you’re triggered by something, you should ideally not be trying to suppress your emotions or act rashly without thinking; rather, you should strive to respond calmly and intentionally.

1. Before Doing Anything Else, Take a Breath

Pause for as long as you can afford to before responding or acting in any way. This brief delay could save you from a lot of future regret.

2. Label the Emotion

Identify and describe the emotion you feel:

• “I’m feeling anxious.”
• “I’m becoming defensive.”
• “I feel deeply hurt/offended.”

Naming the emotion can make it feel more manageable and diminish its power over you.

3. Use Physical Grounding Techniques

Try one of the following techniques to ground yourself physically:

• Deep breathing exercises
• Focus on how your feet feel, touching the floor
• Touch something cool or textured

Grounding practices like these help bring your heart rate down and restore balance to your nervous system.

4. Choose Your Response

Ask yourself:

• How will the way I’m about to respond improve my situation?
• What outcome am I hoping for?
• What outcome do I realistically expect?
• How would a calmer version of me be responding to this right now?

Choosing how you respond is, in practical terms, possibly the most essential step in learning how to manage emotional triggers because it’s the one that will have the greatest effect on any external consequences you do or don’t experience in your life. 

Create Long-Term Strategies to Minimize Emotional Triggers

While managing emotional triggers is largely about controlling your own reactions in the moment, implementing some healthy long-term strategies can make this considerably easier. As the famed Russian general Alexander Suvorov said hundreds of years ago, “Train hard, fight easy.” The more prepared you are in advance, the less stressful it will be in the moment.

1. Develop Greater Emotional Awareness

Through regular activities such as journaling and cognitive-behavioral therapy, you can develop a deeper awareness of your emotional patterns.

2. Don’t Neglect Self-Care

Get adequate sleep, eat nutritious food, exercise regularly, and schedule sufficient quiet time for yourself. These sorts of things can make you much less emotionally volatile.

3. Set Healthy Boundaries

Many times, emotional triggers stem from unclear boundaries in a relationship. 

Clearly set your boundaries using statements such as:

• “I need some time to consider this.”
• “I don’t feel comfortable with that.”
• “Can we discuss this further later?”

Doing this will greatly reduce the risk that things you’re not comfortable with in a relationship will escalate to the point of feeling overwhelming. And thus, it will reduce the risk that you may lash out or shut down in the moment when you feel overwhelmed. 

4. Challenge Automatic Negative Thoughts

Many of us have a series of automatic negative thoughts that we often think unconsciously in moments of stress or when confronted with certain external stimuli. These thoughts are usually unreasonable and unrealistic when you really question them, but you may not have really questioned them before.

Replace such automatic negative thoughts with balanced alternatives:

• “I can’t do this.” → “This is uncomfortable, but I can handle it.”
• “This means I’m stupid.” → “This doesn’t define who I am.”
• “I’m done for.” → “I don’t have to react to this right now.”

You’re More Okay Than You May Think

Learning how to manage emotional triggers is a continuous process, and it’s one that will probably never be fully complete. You’re a human being, and no human being has full and complete mastery over their entire psychological experience. 

But you can improve your experience and quality of life tremendously by practicing these things we’ve covered here, slowing down, and being a little more charitable toward yourself. You have a lot more control over this stuff than you may think, and through practice, you can strengthen that control. 

The post How To Recognize & Manage Emotional Triggers In Daily Life appeared first on Cognitive Behavioral Associates.

It’s easy to get the impression that being a little on the quiet side means that you’ve got some form of social anxiety. 

However, it’s not quite as simple as that, and the differences between being an introvert vs social anxiety are more significant than they may seem at first glance. 

For one, introversion is a normal and natural personality trait that many people have without it causing any problems for them. 

Social anxiety, on the other hand, is a psychological condition defined by fear and discomfort that prevents sufferers from enjoying their lives to the fullest in the ways they’d probably like to. 

There’s a difference between not wanting to socialize and feeling like you’re unable to. 

But to make more sense of it all, let’s begin by defining the terms more deeply.

1. What’s An Introvert?

The most critical point to understand here is that introversion is not a disorder or a condition requiring the intervention of a healthcare professional. 

So, when comparing being an introvert vs social anxiety, be sure to always keep this in mind. 

You might be an introvert if:

• You find yourself feeling more energetic after spending some time alone
• You enjoy socializing for short bursts (maybe 1-2 hours), but find it mentally and even physically draining over longer periods of time
• You have a distinct preference for smaller groups and deeper but slower conversations
• You function better in quieter, calmer, and less stimulating environments (i.e, you get overstimulated easily)
• You often seek out solitude for comfort and rest, but not because you’re afraid or uncomfortable around others

Main Point

If you’re an introvert, you gravitate toward peace and quiet, not away from interactions or relationships with other people.

2. How About Social Anxiety?

Being a bit of an introvert vs having social anxiety are principally distinguished from each other by both what you are trying to get away from and what you are moving towards. 

As we mentioned, introversion is defined primarily by a tendency to move toward peace and avoid overstimulation. 

Neither of these things is inherently unhealthy, and they’re really not cause for concern. 

By contrast, social anxiety is fuelled mainly by fear and does generally reduce someone’s quality of life because a sufferer does not prefer solitude so much as they fear socializing. 

You might have social anxiety if:

• Your fear of committing a faux pas or otherwise embarrassing yourself prevents you from interacting with others as much as you’d like to
• You are so worried about how you look or how others see you that you avoid going out or meeting others when you actually wish you could
• You decline invitations and avoid social events, not because you’re tired or busy, but because you’re afraid of being around other people
• You experience physical symptoms of stress when around other people, such as an elevated heart rate, sweating, and shaking
• Both before and after you speak with someone, you have a tendency to over-analyze the conversation and pick apart your own performance and perceived mistakes

Main Point

If you want to interact and connect with other people, but your fear keeps you from doing that, then you’re not just an introvert, and you might have social anxiety.

3. Being an Introvert vs Social Anxiety: In The Moment

Part of the nuance here is that an introvert can also experience social anxiety, and even someone who is not an introvert can experience social anxiety from time to time. 

While it’s not necessarily such a big deal if it happens very rarely, it’s vital to understand why you’re behaving the way you are and how things make you feel in the moment. 

For example:

Why do you avoid certain social situations?

1. I’m just tired → Introvert
2. I’m afraid of being judged or making a mistake → Social Anxiety

Why do you often find yourself alone?

1. I just enjoy spending time alone to rest, process things, and be productive → Introvert
2. I feel lonely, afraid, and/or upset, but I fear putting myself out there more than I fear the negative but familiar experience of being lonely → Social Anxiety

How do you feel when you’re in a given social situation/interaction?

1. I’m fine, but I’ll probably feel tired afterward and need to be alone for a bit to recharge my batteries → Introvert
2. I’m worried, nervous, not relaxed, stressed, self-conscious, and waiting for it to end so I can escape and feel safe again → Social Anxiety

How do you feel both before and after that situation/interaction?

1. Pretty good at both times because it’s nice to get a little socializing in regularly, even though I prefer to be by myself most of the time → Introvert
2. Terribly worried and stressed because I feel like I shamed myself, stuck out like a sore thumb, was the screen door on everyone else’s submarine, etc. → Social Anxiety

4. If I’m An Introvert, Can I Also Have Social Anxiety?

Yes, most certainly. 

While it doesn’t happen to everyone, anyone can experience social anxiety. 

This is because of the main difference between being an introvert vs social anxiety that we covered earlier:

One is a natural personality trait, while the other is a negative psychological/emotional experience caused by fear. 

Being an introvert is perfectly natural and healthy, but “healthy” is the operative word here. 

If what you’re experiencing is negative, frightful, uncomfortable, and causing you to feel like you’re seriously missing out on life, then it’s not just a bit of healthy introversion. 

You might also be an introvert underneath all that, but you being an introvert isn’t the only thing that’s going on.

Some Key Takeaways

Fundamentally, the main differences between being an introvert vs experiencing social anxiety are all related to whether the experience itself is negative or positive to you. 

If you just enjoy spending a lot of time by yourself because it helps you relax and even be more productive, then you don’t have much to worry about. 

On the other hand, if you wish that you could socialize with other people more than you do, but you’re paralyzed by fear, then you’ve probably got social anxiety. 

And if that’s the case, you might benefit a lot from reaching out to a mental health professional who can assist you in getting past those fears so you can live the life you want.

The post Introvert vs Social Anxiety: Understanding the Key Differences appeared first on Cognitive Behavioral Associates.

College is “mad stressful,” as the kids say these days. 

Just kidding, we’re not that old. 

We were in college ourselves not that long ago, and we remember what it was like. 

It can be a lot of fun, but especially if you’re pursuing a degree that will actually help you, it can also be very stressful and demanding. 

That’s why, as mental health professionals, we tend to spend a considerable amount of our time devising and informing our patients about various methods of stress relief for college students. 

And while we can’t go in-depth about each and every one of them in a single article, we will be going over five of our favorites. 

Let’s get started!

1. Stretch

In addition to all the other known benefits of daily stretching, it also psychologically prepares you for whatever is to come, whether that’s a big workout, a run, or just a long day. 

This article is going to emphasize physical habits a lot, and stretching is an easy thing you can do every morning to start and improve your results with everything else on this list. 

On top of having poor diets and being malnourished (even if they’re overweight), most people don’t get enough daily physical activity. 

And part of that is not training their muscles to be more flexible and relaxed. 

As far as stress relief for college students is concerned, being more flexible and more relaxed can only help–even if you do nothing else (although you should do more as well).

2. Calisthenics

As we’ve mentioned before in a previous article, exercise is hugely impactful on mental and psychological well-being. 

Like, it’s more major than even mental health professionals understood even as recently as a decade ago. 

But what are calisthenics? Essentially, they’re bodyweight exercises. 

In other words, they’re strength and cardio exercises in which you are using the weight of your own body as the resistance instead of using weights, as you would in a gym. 

They can encompass everything from jumping jacks to handstand pushups and everything in between and beyond. 

3. Lift Heavy Things & Put Them Down

Keeping with the same theme, something most people don’t appreciate enough is just how effective weight lifting can be as a method of stress relief for college students. 

For most people, rigorous daily exercise can actually even ease the symptoms of clinical depression. 

Aside from the obvious physical benefits, this is also partly due to the side benefits of regular strength training, such as increased confidence and social interaction. 

For example, if you get a gym membership and actually use it multiple times per week, you will almost certainly get more social interaction than you do now. 

Even if you only greet the front desk person and ask them how they’re doing every time you go in, you will still be adding at least that one interaction to the total number of positive social interactions you have throughout the week.

4. Run Outside

Going for a run, especially at sunrise or sunset (depending on the season and weather where you are), can be a great way to activate your muscles and endorphins even more. 

You’ll also be getting your cardio up during the times of the day when the sky is at its prettiest, and the sun is at its weakest (so you’re very unlikely to get sunburn while also getting your daily Vitamin D). 

Going for a daily run during these times can also do wonders for your circadian rhythm, which is vital to helping you sleep and wake up at the same time consistently every day. 

And like stretching, improving your cardiovascular health, endurance, and leg strength will further increase your ability to do and enjoy all the wonderful things in life. 

Additionally, it’s worth exploring the emerging discoveries around myokines, often called “hope molecules,” which are released by your muscles during vigorous physical exercise.  

5. Observe The Sabbath (Even If You’re An Atheist)

The sabbath was originally a religious concept (Saturday for Jews and Sunday for Christians), but you don’t actually need to be religious to do it. 

In the beginning, the idea was that there was one day of the week that essentially belonged to God and, because God rested on that day, humans were obligated to do the same. 

It was a way for religious people to honor their Creator, but it also had the side benefit of giving them a real day off, during which they were not to be called upon for any kind of work or labor. 

No matter how full your inbox is or how long your to-do list is, you can take a real day off once a week, whether it’s Sunday or a different day. 

And if you’re so overwhelmed with tasks that you can’t do that, then you’re living beyond your means, and you should probably scale back on your commitments before you burn out.

Note: When we say “take a real day off,” that includes not doomscrolling on your device(s) or binging news and rage-baity content on YouTube or some other app/website.

Mental Health & Physical Health Are Connected

This has only been a short article (we try to keep them simple and easy to digest), but you’ll notice a difference in your mental health if you commit to these five tips we’ve listed. 

There are many more forms of stress relief for college students that you could explore, and you certainly should explore those. 

However, whatever else you do, try to at least start with these because they are among the most immediately effective methods available. 

Even better, none of them involve getting a prescription for medication, which means you don’t need to concern yourself with potential drug side effects.

The post Stress Relief For College Students: 5 Simple & Effective Tips appeared first on Cognitive Behavioral Associates.

Human emotions are wild and crazy things. 

And they have a way of getting out of control. 

One day, everything’s normal and you’re completely fine. 

Then, the next day, something happens that seems to make the whole world go dark. 

Or maybe you’ve been struggling with intense negative emotions for a large part of your life already, and you just feel worn down. 

Whatever the case, it’s not only happening to you, and a lot of other people can relate. 

And just like many of those other people, therapy for emotional regulation might be something you want to consider exploring. 

There are many valid options available to you out there, but we’ll give you a brief introduction to a few of them here.

1. Cognitive Behavioral Therapy (CBT)

First on our list is an obvious specialty of ours. 

Cognitive Behavioral Therapy is a tried-and-true method of therapy designed to challenge and deprogram negative thought patterns. 

In simple terms, one of the primary aims is to locate and identify the point at which your thoughts go from being reasonable and positive to being unrealistically negative. 

What do we mean by that? 

Well, …

For Example

Let’s say you lose your keys and think to yourself, “That’s an annoying thing that happened.” 

In that scenario, you’re just having a standard reaction to an experience.

Annoying things happen sometimes, and they annoy us. 

That’s completely normal, and there is nothing weird or unhealthy about it.

However, imagine that you react by instead thinking to yourself something like, “I always lose my keys because I’m such an idiot, and that’s why I didn’t get into that school/job I wanted!”

Now that would be unfair and unreasonable thinking. 

Even the most intelligent and industrious people in the world surely lose track of their keys from time to time. 

So, you’re definitely being way too hard on yourself by thinking stuff like that. 

If anyone else said or thought those same things about you, you’d probably feel like they’re being a totally unreasonable jerk who is judging you by an unrealistic standard.

And you’d be correct to feel that way.

So, don’t be that way to yourself. 

Life is hard, you’re a human being, and you’re doing your best.

Give yourself a break.

Tried and True

Cognitive Behavioral Therapy has been around for a long time, and in the fast-moving field of mental healthcare, that says a lot. 

That longevity and widespread use are already sufficient reasons to make it the first method you try. 

With any luck, it may also be the last form of therapy for emotional regulation you’ll need. 

Don’t worry if it isn’t, though. 

Many people have multiple complex issues that require separate, tailored therapeutic approaches. 

And that brings us to… 

2. Dialectical Behavior Therapy (DBT)

This method was developed specifically to deal with difficulties in regulating emotions. 

We know we put CBT at the top of this list, but that’s mainly because it is a generalized approach that helps patients understand and get to the roots of many of their issues. 

However, DBT is frequently a terrific next step in therapy for emotional regulation. 

Where CBT focuses primarily on thoughts, Dialectical Behavior Therapy focuses on behaviors and habits, and that’s what makes them go so well together. 

Once you’ve come to understand a bit more about your thought patterns, the changes you need to make to your actual behaviors and ingrained habits start to make a lot more sense. 

And make no mistake, if you’re in a therapist’s office, it’s a near 100% certainty that your automatic thoughts are not the only things that are out of order. 

Your habits are also undoubtedly out of whack, and you probably haven’t even noticed the full extent of it yet. 

And if your daily habits and behaviors are dysfunctional, then much of your life is dysfunctional because most of our lives are mainly lived on autopilot. 

Yep, for most of the time, we’re just coasting on our ingrained habit patterns to get us through each day (and night) without consciously noticing or thinking about them. 

That’s what DBT can help you with.

3. Acceptance and Commitment Therapy (ACT)

Now we’re going to throw a little bit of a curveball at you. 

Don’t be scared; it’s still just another form of therapy for emotional regulation, and it’s meant to help you feel better and improve your quality of life. 

Doesn’t that sound nice? 

The rub with Acceptance and Commitment Therapy is that it focuses on addressing the difficult emotional experiences you have and, instead of running from them, accepting them as part of your life. 

That sounds simple on the surface, but as you might guess by the fact that there is a whole branch of therapy based on it, things get a lot deeper than that. 

An easy way to conceptualize it is to see it as a way to allow yourself to simply be with your feelings and process them, rather than fleeing, fighting, or hating them. 

Particularly if you’re burnt out, exhausted, and feel like you’ve been fighting a losing battle for a long time, this may well be something you can benefit from. 

There Is Help

Regardless of which method you choose to start with or which one you ultimately find best handles your specific cluster of concerns, know that you’ve got support. 

There are qualified and caring therapists all over the country who chose this profession because they want to make a positive difference in someone’s life. 

And most of them have been specifically trained in at least one or two of the methods of therapy for emotional regulation that we’ve mentioned here. 

So, don’t be afraid to ask and, in fact, ask your therapist as many questions as you can think of. 

Therapy works so much better if you’re an enthusiastic participant. 

Whatever helps you also helps them help you. 

The post Mastering Your Emotions: 4 Effective Forms of Therapy For Emotional Regulation appeared first on Cognitive Behavioral Associates.