Science Behind Got This! App
Science Behind Got This! App
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EMDR THERAPY
Eye movement desensitization reprocessing therapy is a crucial component of therapy treatment for patients with PTSD or other traumatic experiences. 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
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
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
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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Emotional freedom technique - Got This! Maximizers
LAUGHTER YOGA
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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CHROMOTHERAPY/COLOR THERAPY TREATMENT
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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EGO-STATE THERAPY
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 TREATMENT
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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Mindfulness or Mindfulness Based Stress Reduction (MBSR)
Mindfulness based stress reduction therapy is an alternative to traditional therapies and focuses on teaching students meditation and mindfulness techniques that can be used long term to alleviate many different symptoms. MBSR takes place over the course of 2 months and is usually taught as a group class. Along with weekly sessions in group, each student also does daily mindfulness and meditation practices on their own (American Psychological Association. (2019, October 30).
BENEFITS
Practicing mindfulness has many benefits, both for people who are using it to treat something specific, and also for those who just practice for their general health and wellbeing. Daily mindfulness practice can relief physical pains like migraines and body aches from chronic pain. It can also help reduce symptoms of anxiety and depression. It helps to reduce stress and even more, gives students the tools to reduce their own stress levels in the future (Harold, 2022).
GUIDED IMAGERY
TREATMENT and BENEFITS
(they flowed together so easily I just did both together)
Guided imagery is a form of meditation that’s main goal is distressing and bringing peace of mind. Practicing guided meditation is simple and can be done alone or guided by a professional. A session of guided meditation make look different from person to person, but all sessions should involve the practitioner to be in a comfortable position in a quiet place. Then following a series of instructions, they will begin meditating and envisioning a calm place or situation. By doing so, they will begin to relax and over time, this practice can lower symptoms of depression and anxiety, as both generally involve imagining negative images and scenarios. It can also potentially soothe physical pains and improve quality of sleep (Montijo, 2022).
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SOMATIC THERAPY
Somatic therapy is a form of psychotherapy that focuses on the mind-body connection. It combines both talk therapy and physical therapy to help patients process negative events and emotions and relieve both the mental and physical discomforts that accompany traumatic events. There is no one way to experience somatic therapy, it can include anything from talk therapy to yoga, Pilates and mindfulness, art therapy, equine therapy, and more (Integrative Life Center, 2022).
BENEFITS
Somatic therapy is so diverse, that the benefits are endless. The purpose of somatic therapy is to help heal both mind and body, which are often linked, so anyone who’s suffering from physical ailments due to things like depression, anxiety, grief, trauma, abuse, etc.…may be able to benefit from somatic therapy. Somatic therapy can also boost your confidence and self-awareness as you work to understand your mind and body and give it what it needs (Integrative Life Center, 2022). People who use somatic therapy may also find that they feel more prepared or less affected in the future by emotions or incidents that arise, because they have the tools already to understand and deal with discomfort or stress (Khiron Clinics, 2021).
RESILIENCY
TREATMENT/ BENEFITS
In the world of psychology and therapy, resiliency is known as the ability to maintain a positive mental health or bounce back to a positive mental health position after being exposed to traumatic or harmful physical or emotional turmoil. Norman Garmezy is one of the original researchers who chose to focus on how and why people have resilient tendencies versus how to treat people once they have been hurt.
Resiliency is not really a treatment. One reason is because it is more of a state of being, and not something you do after an incident. So where does that leave the field? There are clear benefits to being resilient, but the ability to research resilience remains difficult. Tactics for teaching and fostering resilience in people are also largely unexplored (Cicchetti & Garmezy, 1993).
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TRAUMA-INFORMED CARE
TREATMENT and BENEFIT
Trauma-informed care is not a specific type of therapy, instead, it is a measure used to ensure that a patient receives the services they need by fully understanding their history and how past experiences can be shaping their current conditions and symptoms. This allows for proper services and hopefully reduces risk of further harm by health care professionals attempting to help the patient (Butler, Critelli, & Rinfrette, 2011).
Positive Psychology
TREATMENT
Positive psychology is a branch of psychology that focuses on the strengths of patients versus their weaknesses. Most psychological treatments highlight feelings of depression, helplessness, and anxieties, but positive psychology chooses to uplift gratitude, resiliency, self-compassion, self-esteem, and more (Ackerman, 2018). Positive psychology can take many forms including meditation, psychotherapy sessions, and more (Passmore & Oades, 2016).
BENEFITS
Using positive psychology can have a meaningful impact on one’s life by causing a shift in perspective and increasing general happiness. Practicing gratitude can show a person the positives in life and cause them to make changes to increase and sustain this happiness.
Works Cited
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