Coping With Cognitive Behavioral Therapy (CBT)
- New research suggests that Cognitive Behavioral Therapy (CBT), a form of psychotherapy [reasoning based therapy], can improve the sex life of women transitioning into and out of menopause [peri- and post-menopause].
- The North American Menopause Society (NAMS) describes perimenopause as “the gradual transition between the reproductive years and menopause (the cessation of menstrual periods) is called perimenopause (literally meaning around menopause”),” noting it is “generally a transition that is many years long and can be associated with shorter menstrual intervals, irregular menses, night sweats, and other symptoms.”
- As for postmenopause, that’s when a woman’s body officially reaches menopause, which is 12 months after the last period.
- Dr. Marianna Strongin, a clinical psychologist and founder of Strong In Therapy, has been helping the SurvivorNet community by sharing coping mechanisms and a structured way to think about handling these issues.
Menopause, is described by the National Institute on Aging as a normal part of aging, which usually starts in women between the ages of 45 and 55. Symptoms of menopause include body changes, hot flashes, and aches and pains.
Read MoreA Female Sexual Function Index questionnaire for those involved in the trial, about sexual preferences and sex life, led to the results, which Sheryl Green, PhD, of McMaster University in Ontario shared during the Menopause Society annual event, MedPage Today reports.
The study involved 30 women between the ages of 40 and 60, both in earlier and post menopause, with a score of 26 on the Female Sexual Function Index.
Green reportedly said during her presentation, “We saw significant improvement on all of these subscales by post-treatment. On a couple of measures that are related to sexual concerns, so body image and couples satisfaction, we saw significant improvements there, and we all actually did see that trickle-down effect that CBT does have on other symptoms that we don’t directly target in treatments, including depression, hot flashes, anxiety, and overall self-reported health.”
She added, “Not everyone wants to take medication for sexual concerns. And … a lot of people who are on hormone therapy and other medications are still experiencing significant clinical distress and dysfunction related to sexual concerns in spite of taking the medication.
“So there is a need for a nonpharmacological treatment option as an alternative or complementary form of treatment.”
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According to Green, all of the study participants felt the CBT treatment was successful in combating their symptoms.
Green also said, “To our knowledge, this is the first study that has examined the efficacy of a cognitive behavioral therapy protocol specifically aimed to improve sexual concerns experienced during peri- and postmenopause.
“Results suggest that this type of therapy leads to significant improvements across several important sexual concern domains, and we hope this study will provide the basis for larger randomized clinical trials in the future.”
Kim Cattrall’s Menopause Journey
“Sex and the City” actress Kim Cattrall, 86, previously told Cosmopolitan, “I feel empowered talking about menopause because I’m going through it and have been going through it for six years.
“I’m very fortunate to have a platform to speak to women about it because of SATC—it was such a dream job. And [Samantha was] also a dream character to play who went through all kinds of changes and challenges related to getting older and being single and being upfront and honest about it. Playing that character really inspired me to be very open in accessing my feelings about what’s going on…. Millions of women are going through it; it’s part of nature.
She added, “But it can be very confusing and isolating.”
Cattrall continued, “It’s as natural as having a child—it really is; it’s part of life. Physically, it’s part of how we’re made; hormonally, it’s how we’re constructed; chemically, it’s how we work. Like anything in nature: The seed is planted, it grows, it comes to fruition, after a period of time it starts to change and age, and it’s scary. You wonder, Will I be attractive, desirable, feminine? What is next chapter of life?
“I think it’s one of the reasons why it’s so taboo is because we don’t talk about it—it’s too frightening even to talk to a doctor about it. I want to reach out to women to encourage them to educate themselves about this time in their lives.”
It’s unclear how Cattrall coped with her menopause symptoms but it’s wonderful to know that women like herself can look to CBT for help, in addition to other coping mechanisms available.
Understanding Cognitive Behavioral Therapy (CBT)
According to the American Psychological Association (APA), advances in CBT have come about through research and clinical practice, explaining,
Indeed, CBT is an approach for which there is ample scientific evidence that the methods that have been developed actually produce change … In this manner, CBT differs from many other forms of psychological treatment.”
This form of therapy is based off of several core principles, as per the APA. For example:
- Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
- Psychological problems are based, in part, on learned patterns of unhelpful behavior.
- People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.
Treatment also involves work to alter one’s thinking patterns. Strategies may include:
Learning to recognize one’s distortions in thinking that are creating problems, and then to reevaluate them in light of reality.
- Gaining a better understanding of the behavior and motivation of others.
- Using problem-solving skills to cope with difficult situations.
- Learning to develop a greater sense of confidence in one’s own abilities.
Some other ways CBT may help someone is by teaching them to face their fears, prepare for problematic interactions via role playing, and learning how to relax one’s mind.
The APA adds, “Not all CBT will use all of these strategies. Rather, the psychologist and patient/client work together, in a collaborative fashion, to develop an understanding of the problem and to develop a treatment strategy.
“CBT therapists emphasize what is going on in the person’s current life, rather than what has led up to their difficulties. A certain amount of information about one’s history is needed, but the focus is primarily on moving forward in time to develop more effective ways of coping with life.”
Understanding Dialectical Behavior Therapy
According to Harvard Health, dialectical behavior therapy (DBT) originated from cognitive behavioral therapy (CBT), a form of therapy which supposes that some negative thoughts are “distortions,” and learning to switch out those thoughts with more positive cognition will help a patient’s emotions.
DBT aims at informing people to use skills to cope with their overwhelming emotions, cope with difficult situations, and help with relationships.
It’s an unbiased form of therapy where a nonjudgemental attitude is vital, as well as acceptance and mindfulness.
“Ideally, DBT includes one-on-one sessions with a therapist (who is also available between sessions for phone or text coaching). The one-on-one sessions are combined with weekly group sessions led by a therapist who teaches the specific, interconnected skills and gives homework that helps to reinforce the skills,” Harvard Health explains.
“Participants are encouraged to keep a daily diary to track their emotions, behaviors, reactions, and examples of how they’re practicing their skills.”
Mental Health: The Basics
The term mental health refers to both our emotional and psychological well-being. Our mental health can affect how we think, feel, and behave. Certain triggers like stress, traumatic events, or change in your physical health can affect mental health. It’s really important to keep tabs on your mental health and, if necessary, seek treatment. This doesn’t necessarily mean traditional therapy because while it may be really helpful (even life-changing) for some, that doesn’t mean it’s for everyone.
Problems with mood and overall mental well-being can be attributed to several factors. For some people it’s genetic, while others may be experiencing a response to some sort of stressor or past trauma.
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In order to keep your mental health in check, it’s important to be aware of signs which can be subtle that there is something affecting your mind. These signs include:
- A change in eating or sleeping habits
- Losing interest in people or usual activities
- Experiencing little or no energy
- Numb and/or hopeless feelings
- Turning to drinking or drugs more than usual
- Non-typical angry, upset, or on-edge feelings
- Yelling/fighting with loved ones
- Experiencing mood swings
- Intrusive thoughts
- Trouble getting through daily tasks
These symptoms can be wide-ranging and vary a great deal from person to person. Everyone experiences grief differently, for example.
However, if you are feeling unusually sad, on-edge, or like you’re no longer interested in activities you used to love, know that there are many treatment options available and many different healthy ways to help you cope.
Understanding Treatment Options
Treatment options for people struggling with mental health really run the gamut. While some people may benefit from seeking the help of a psychologist and getting on medication, others see great improvement by simply implementing some lifestyle changes, such as prioritizing exercise and cutting back on alcohol.
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Those struggling should know that they are not alone about one in five American adults has experienced some sort of mental health issue, according to mentalhealth.gov.
However, what worked to help someone else cope may not necessarily help you as treatment must be individualized.
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To maintain a positive mindset and address mental health struggles you may be having, treatment may include:
- Seeking professional help from a psychiatrist or therapist
- Learning healthy coping skills
- Medication such as antidepressants
- Adding more physical activity to your routine
- Adjusting your sleep schedule
- Connecting with others via support groups
- Mindfulness and meditation
Dr. Daynelle Dedmond, a Gynecologic Oncologist at Centura Health in Colorado Springs, On Mental Health Treatment
Contributing: SurvivorNet Staff
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