Science Behind Got This! App

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GOT THIS! uses EMDR to help bring memories, thoughts, fears, and cobwebs stuck in the brain into your working memory to make a new relationship with yourself.  EMDR is the gold standard for treatment  for patients with trauma or for those who are trying to reach a goal.  EMDR uses patterns of eye movements in conjunction with specific questions to change the patient’s disposition about traumatic events from their life (Shapiro, 2014). It does this by allowing the patient to revisit or process traumatic events without having to relive them or recount them in detail, instead the rapid eye movement exercises allow them to access the memory and reprocess them (Medical Professionals at Cleveland Clinic, 2022).

BENEFITS 

EMDR has many benefits, especially for those who have suffered traumatic experiences. EMDR treatment has a high efficacy rate, even after a single session, so it provides relief from distressing feelings surrounding events quickly. This therapy requires no homework and sessions can happen in quick succession so it’s less mentally exhausting and treatment can happen fast, saving time and money for the patient (Shapiro, 2014).

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Cognitive behavioral therapy, or CBT, is a form of talk therapy that focus on changing the way a patient thinks and view themselves, and in doing so, changing negative patterns and behaviors associated with depression, and other mood disorders. This treatment targets automatic thoughts (the first impressions and interpretations of events), cognitive distortions like overgeneralizing negative situations, disqualifying positive situations, catastrophizing the unknown and more, and challenging the negative core beliefs a person may have created for themselves over the course of their life. This therapy method is very collaborative between patient and therapist and is very customizable based on the needs and desired outcomes of the patient (Chand, Kuckel, & Huecker, 2022).

BENEFITS 

Cognitive behavioral therapy is a popular therapy method for many. Although originally developed to treat depression, it has since evolved to be effective in treating anxiety disorders, OCD, eating disorders, and more (MyLife Psychologists, 2019). CBT helps people gain control of their thoughts by recognizing where their unhealthy thought patterns are coming from and providing them with the tools to change those patterns and develop more positive, more realistic new ones. By changing your thoughts, you can change your behavior, which in turn can help to ease anxieties, boost confidence and cope with stressful situations (Mayo Clinic Staff, 2019). 

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  Solution-focused therapy, sometimes known as solution-focused brief therapy is a form of talk therapy that focuses not on the short-comings or the nexus of their issues, but instead it focuses on exceptions, solutions, and scales. Exceptions refer to the times in a patient’s life where their problem is not occurring or is occurring less frequently, solutions are the patient envisioning what it will be like when the issue is resolved, and scales are the measures by which the therapist and patient can see how well the patient is progressing (Trepper, Dolan, McCollum, & Nelson, 2006). Instead of highlighting what the patient lacks, SFBT showcases to the patient the skills they already possess to fix their problems and ask questions that shift their own view of themselves. 

BENEFITS 

There are many benefits to SFBT! SFBT is a short-term therapy, which usually takes place over the course of 6-10 weeks, so if a patient is looking for a quicker solution, or maybe just wants to try therapy, SFBT may be a good option. Solution-focused therapy, though short, can be very helpful in the long run as well. SFBT focuses on giving the power to the patient by developing solution-oriented skills. These skills can continue to be of use, long after the therapy sessions have ended (Murray, 2021).

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  Emotional freedom technique is an alternative therapy that combines tapping on acupuncture points along the body and gentle self-talk to relieve physical ailments that are linked or caused by mental or emotional distress (Craig, G., & Fowlie, A. (1995).) Emotional freedom techniques. Self-published manual. The Sea Ranch.

BENEFITS 

The benefits gotten from EFT are variable from person to person, but for many who participate in it, it can relieve both physical and mental stress by unblocking energy channels. Symptoms of anxiety, depression, PTSD, addiction, and more can be relieved from EFT treatments (Bach, et al., 2019).

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Laughter yoga is less of a traditional therapy methodology, and more of a scientific exercise that taps into both the medicinal and psychological benefits of laughter. The creator of laughter yoga Dr. Madan Kataria practiced traditional yoga with his wife for many years when he realized the breathing patterns, they practiced were very similar to the patterns of laughter. In his workshops, Dr. Kataria leads groups in ice breakers and exercises that get them laughing, even fake laughter has a positive impact on one’s health.

BENEFITS 

Although laughter yoga does not make any claims of curing illness, laughter, fake or real can increase one’s mood, lower anxiety levels, and in the long term increase general positivity and a sense of control (Kithrika, 2019). 

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Color therapy, sometimes known as chromotherapy is an alternative therapy that utilizes colors and colored light to shift mood and cure physical ailments. The research behind color therapy is very much in its infancy still but there are many people who utilize different colored lights to treat various ailments. 

BENEFITS

Seasonal affective disorder, also known as seasonal depression, is often treated with sunlamps and warm lights. In the NICU, neonatal jaundice is treated with blue and fluorescent lights. Green lights for pain relief, and red lights to protect your circadian rhythm at night are also being studied. Although the benefits are not all backed by decades of research, the field of color therapy is looking very promising (Marie, 2020).  

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Got This! Maximizers: Color Boost

  EGO-STATE THERAPY 

Ego-state therapy is a form of psychotherapy that utilizes techniques from family therapy, group therapy, hypnosis and more to treat a variety of mood and traumatic disorders. EST is driven by the concept that within every person is a family of personalities or egos that when out of sync can cause major issues. 

BENEFITS

Depression and anxiety can be treated with ego-state therapy; however, it is mostly used to treat patients who have experienced traumatic events or have PTSD, DID, and other personality disorders. Ego-state therapy can help resolve internal conflict in a patient as they learn to understand the different parts of themselves. It can also help boost confidence and lower anxiety (THC Editorial Team, 2021). 

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 Internal family therapy or internal family systems therapy is a form of psychotherapy that focuses on the multiplicity of a single person. Internal family systems therapy resembles EST (see ego-state therapy) in that it recognizes that within every person are bits and pieces of a person that may interact or make up the totality of a person. There are many different ways a therapist could go about using IFT to treat a patient, but each methodology will involve some form of getting to know all of the parts of a person and then addressing what the wants and needs are of each part, and how each part can be healed and reincorporated properly and healthily back into the ‘family’ (IFS Institute, n.d.).

BENEFITS 

Although more research needs to be done on the efficacy of IFT as it relates to various disorders and diseases, it had been found to be effective in boosting self-confidence and compassion, as well as reduce symptoms of anxiety and depression (Haragutchi & Fuller, 2022). 

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Got This! Maximizers: Inner Little & I Declare