Simple Strategies for Teens during the Pandemic based on Cognitive Behavior Therapy
Last week, I did a presentation for 200+ International School Counselors on Cognitive Behavioral Therapy Strategies for Teens during a Pandemic. Afterward, I thought it would be great to share certain points from the presentation to help your teen or if your a teen to help yourself.
Image Source: https://beckinstitute.org/get-informed/what-is-cognitive-therapy/
What is Cognitive Behavioral Therapy (CBT)?
In short, it is one of the most effective therapies for Anxiety and Depression. CBT is based on the idea that there is a clear link between thoughts, behavior, and feelings. It’s not really about the situation, but it's more about the reaction to it. Instead of focusing on the causes of distress or symptoms in the past, it looks for ways to improve a person’s current state of mind.
Why CBT for Teens?
Cognitive Behavioral Therapy is great for teens, especially when doing telehealth in a school setting, because it is:
Focused on the present.
Limited in duration.
Problem-solving oriented.
The process gets teens actively involved in their own journey of feeling better.
Complements other techniques.
Helps improve specific symptoms.
AND it has practical everyday applications!
Strategies and Practical Tips to help negative thoughts, emotions, physical symptoms, and behaviors.
Thoughts (Cognitions)
Sometimes we have automatic thoughts that may or may not be true. Our thoughts, especially if distorted, can affect daily life and how we react to situations. So how do you help distorted thinking? You can start by:
Making a positive data log
Provide evidence that supports/does not support your assumptions
Check your thoughts, remember thoughts do not equal facts.
Speak to yourself as a good friend
Mindfulness
Emotions (Feelings)
According to the CBT model, our emotions are linked to our thoughts. Learning how to handle emotions and accept them can help with whatever life stressors come our way. Here are a few strategies on how to handle emotions:
Learning how to ride the wave of emotions, not swimming against them.
Express emotions with yourself or someone you trust.
Model emotional language, “I feel…” especially if you are a parent.
Express yourself through: art, journaling, photography, etc.
Rate your emotions 1-10
Validate your teen’s emotions.
Naming it to Tame It -meaning name the emotion, label as pleasant and/or unpleasant. This gives you space from the emotion to be able to respond rather than react.
Mindfulness
Physiological (Physical Symptoms)
I have noticed with a lot of my clients and sometimes myself that we have physical symptoms due to a stressor, but we are not in touch with them. For example, I oftentimes do not recognize when or why I am grinding my teeth; I feel the after-effects of pain, though. Here some ways that can help you or your teen hone in on what the body is telling you:
Engage your 5 senses.
Notice what is happening in your body.
Exercise or play sports.
Healthy eating.
Sleep is vital.
Mindfulness
Negative Behavior (Actions)
With any life stressors or thoughts and emotions, we have behavior or an action/habit of dealing with the discomfort. If you are stuck in an unhealthy pattern, and your behavior isn’t helpful, maybe try one of this:
If your a parent, help your teen notice avoidant behavior.
Plan ahead, make a daily routine.
Break activities into smaller activities
Consider what the behavior is communicating. What purpose is my behavior serving?
Healthy diversion strategies are okay, as long as it doesn’t become an avoidant behavior.
Mindfulness
Lastly, remember it is okay to take a pause. This is a difficult time, and our world is not the same as it was a year ago. It’s okay to feel sad. It’s okay to feel happy. Your feelings matter!
If you want to see the full presentation, then head over to the International School Counseling Association website, where you will find the webinar and extra resources.