Unlock therapy’s full potential: Try these additional interventions for better results

Cognitive behavioral therapy (CBT) is an incredible first step for transforming your mental health. But to supercharge your progress even more, you may want to try combining therapy with other interventions.

What is cognitive behavioral therapy (CBT)?

Modern CBT is a structured, goal-oriented form of psychotherapy that focuses on identifying and changing negative or unhelpful patterns of thinking and behaviors. The core idea is that your thoughts, feelings and actions are interconnected. Distorted or irrational thoughts contribute to emotional distress and problematic behaviors. By challenging and reframing those thoughts and testing new behaviors, you can reduce symptoms and improve coping skills.

For example, someone with anxiety might have automatic thoughts that everything will go wrong. This can lead to avoidance. CBT can help you examine the evidence for and against those thoughts, develop more balanced views and take gradual action.

CBT is widely used for depression, anxiety disorders, post-traumatic stress disorder (PTSD), eating disorders and insomnia. Extensive research shows CBT often matches or outperforms the results of taking only medication for many mental health conditions.

How to get the most out of cognitive behavioral therapy (CBT)

CBT is a cornerstone of mental health care that works best when combined with other interventions that prime your mental health for therapy.

Lifestyle changes

The following lifestyle changes can help boost your mental health:

• Increase physical activity. Exercise releases natural mood-boosting endorphins.
• Get adequate sleep. Make sure you get the recommended seven hours of sleep a night with the help of proper sleep hygiene, such as sleeping in a dark, cool environment, avoiding technology before bed and limiting caffeine close to bedtime.
• Add more routine and structure to your life. Taking the guesswork out of your day can help reduce uncertainty and anxiety.
• Surround yourself with company. Many people find that being around pets and loved ones can help reduce anxiety.

Supplements

Many people are vitamin D deficient, especially those who live in states where there isn’t optimal year-round light exposure. Vitamin D is a natural brain-stimulating hormone that plays a critical role in brain health. It’s recommended that most adult consume 2,000 IU to 5,000 IU of vitamin D3 per day.

Fish oil or omega-3 fatty acids can also be beneficial for anxiety and concentration. Research suggests a dosage of 2 to 3 grams per day.

L-methylfolate, also known as B9 vitamin folate, helps the brain produce more dopamine, norepinephrine and serotonin. Combining at least 15 mg of L-methylfolate with an antidepressant medication may help boost its effectiveness.

Some herbal options are actively being studied for their effectiveness of reducing anxiety and depression, including ashwagandha, St. John’s Wort, rhodiola rosea and saffron.

Always check with your doctor before taking a new supplement to ensure it’s right for you and that it won’t exacerbate any of your other health conditions.

Light therapy

Light therapy shows significant effectiveness for decreasing symptoms of depression. Studies indicate light therapy is effective for 40% to 60% of people, similar to the effectiveness of antidepressants or CBT. It’s important to use the correct type of light with a minimum of 10,000 lux intensity and that you use it in the morning for 20 to 30 minutes.

Medication

Sometimes temporarily taking medication can help you get through a rough patch. This can prevent spiraling down a “hole” that is deeper and more difficult to climb out of than necessary. Some people feel better continuing medication long term.

The goal is to help make the most of your life instead of engaging in negative thoughts and behaviors due to mood and behavioral concerns.

Partnering with your doctor

It’s important to discuss your mental health with your health care provider. They can help you choose the right interventions that can complement your therapy and ensure you are doing so safely.

Dr. Christopher Zablocki is a family medicine physician at Aurora Health Care. 

If you or someone you know is exhibiting signs of emotional distress, call or text the suicide & crisis lifeline at 988.     

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