Cognitive Behavioral Therapy (CBT) Life Coach Specialty

Locus of Control and Anxiety (Goal Progress)

Because we are integrated human-beings - we are the sum of our parts and not just isolated components, we can attack a problem in not so obvious ways. We can challenge anxiety and depression by increasing our locus of control through the process of goal setting and goal progress. General goal setting and goal progress is in fact one of the most overlooked strategies in the specialty of anxiety coaching. When you help a client find purpose and direction in one area of life, that purpose and direction finds its way to other areas.

Faulty Thinking Patterns (Cognitive Distortions) Coaching Workbook

When you hear therapeutic practitioners and clinicians refer to a Thought Challenge, they are likely referring to an established process for replacing negative, anxiety inducing thoughts with more positive ones.

The thought challenge CBT-based process will be taught in this lecture.

A very effective technique  that involves visualization coupled with a cognitive reframe.

The SSAC Model (pronounced Sac)

The acronym stands for Situation, SELF-TALK, Actions and CONSEQUENCES .

The SSAC model is used within CBT to help a client examine their behaviors, and how those behaviors, in this case, add to anxiety levels.

There are two phases of the SSAC model. The first is the Descriptive Phase and the second is the Generative Phase. 

Counter Response Technique

The physiological response to stress is very specific. So one strategy to train a more healthy response to a perceived threat is to purposefully behave in way that you would not behave if you were facing a real threat.  This is known as the counter response technique.

Challenging and Changing Anxiety Inducing Core Beliefs

Core beliefs are individual by nature, so uncovering and challenging core beliefs is an intimate process that occurs between you, the coach, and your client.  Here we will examine how to challenge unearthed harmful beliefs.

A review of the Core Beliefs coaching handout

Exposure Healing

One of the most effective, and non-invasive forms of Exposure Healing is called Systematic Desensitization. Through this process the client is exposed to progressively more and more of the specific anxiety-inducing stimuli with the aim of reducing the negative effect of that stimuli.

The client willingly exposes him or herself to the object of their fear in two ways.

1. Imaginal Exposure - this is when the client uses the Theater in Their Mind to mentally confront their fear by vividly picturing the object of their fear within their mind. 

2. In Vivo Exposure - this is where a client physically exposes them self to the object of their fear. They immerse themselves in or FLOOD themselves with the object of their fear.

Here's an example of what systematic exposure might look like for a person who has a Phobia or  irrational fear of snakes.  In this example,

·        They would begin by looking at images of snakes until their anxiety decreased

·        They might expose themselves to a fake plastic snake

·        They would vividly imagine being in the same room as a snake

·        Their minds eye they would imagine touching and holding a snake, and they would hold this thought until anxiety dissipated

·        They would imagine noticing how the snake feels within their hands

·        They would visit an aquarium that housed snakes

·        They would stand in front of the glass enclosure containing the snakes and just look

·        They would maybe eventually reach out and touch the glass enclosure

·        They would visit the part of the aquarium that allows them to pet a snake, and perhaps just sit in near proximity until anxiety decreased.

·        They might approach the snake. Again sitting near it until anxiety decreased.

·        Finally they would, and this may take some time or multiple visits, pet the snake

Exposure Healing is most effective when the client willingly comes in contact with the object that causes the fear, and they do this until anxiety decreases. Then they move progressively to the next fear milestone. 

Alternate Nostril Breathing for Anxiety

Breathing effects how we feel!

Research shows a direct connection between our breathing patterns and our emotional state. For instance, slow and controlled breathing is an indication of calm, while rapid and shallow breathing is an indication of the stress response.

Alternate Nostril Breathing is a technique you can teach to your clients as a supplemental practice for reducing general anxiety. This particular breathing technique is unique in that studies indicate that this pattern of breathing may reduce blood pressure while enhancing respiratory functions.   

It's very simple to teach and very simple to perform.

1. Using your right thumb press gently to close your right nostril

2. Inhale slowly (5-7 seconds through) your left nostril

3. Pause briefly and hold the breath for 1-2 seconds

4. Using the ring finger of the same hand close off the left nostril while releasing your thumb and exhaling through   your right nostril                              

5. Inhale slowly (5-7 seconds through) your right nostril

6. Pause briefly and hold the breath for 1-2 seconds

7. Close off your right nostril with your right thumb

8. Breathe out through your left nostril

   
   

Continue to breath in this manner for 2-3 minutes.  As you become more comfortable with Alternate Nostril Breathing you can increase the time.

Additional Resources - what this course may have left out