Self Help Library
Combining CBT and MI Counseling Strategies
Among two of the most ubiquitous counseling approaches at present for helping persons with substance use problems are Cognitive Behavioral Therapy (CBT) and Motivational Interviewing (MI). Last week, I had the honor to deliver a plenary talk and workshop on the topic of combining CBT and MI at the 39th Annual Summer Clinical Institute [...]
Effective Treatments for Panic Disorder
What Is Panic Disorder? Panic disorder is marked by sudden, severe, and recurrent anxiety responses called panic attacks, which seemingly occur for no reason. Specific symptoms of panic attacks can vary, but typically include racing heart, heart palpitations, difficulty breathing, sweating, heaviness or tension in the chest, numbness or tingling sensations in the extremities, nausea [...]
Cocaine Vaccine Shows Promise
Can you guess why cocaine use in major cities on the east coast is going to be rampant today? It’s because the heavy snow storms make it very difficult for police to track and curtail the buying and selling of drugs.  I’ve always been amazed by how small details can make a such big difference with [...]
A Cognitive Approach to Combatting Procrastination
One of the more common complaints I hear from my clients is “I wish I didn’t procrastinate so much.”  Being stuck in a cycle of procrastination is distressing because it can suffocate us with guilt, lead to a burdensome list of tasks to complete, and worst of all, keep us from fulfilling our most meaningful goals in life. I’ve found a [...]
Cognitive Therapy Helps Cope with Accepting Criticism
Ideally, receiving criticism helps us grow by increasing our understanding of how we can improve our relationship skills and performance at work or school. However, for those who are especially sensitive to criticism, a seemingly slight negative remark can lead to defensiveness, depression, withdrawal, and even a fractured sense of self-worth. The field of cognitive [...]
What is “Ecstasy” (MDMA) and What Are the Risks?
A newsletter reader wanted to know what ‘ecstasy’ was and what the real risks were of using this substance. The chemical name of the drug known as ‘ecstasy’ is methylenedioxymethamphetamine (MDMA). This drug has properties similar to methamphetamine, which is a long-acting stimulant, and mescaline, a hallucinogenic drug that alters perceptions (e.g. visual “trailsâ€). Users of [...]
Giving During the Holidays Makes Us Happier
For many, an important part of the holiday season is on giving and receiving gifts. The giving in particular can be a significant source of stress…the financial cost, braving the stores, the desire to please others in our lives. However, there is another side to giving. Research shows that giving actually promotes a sense of [...]
Managing Your Weight During the Holidays
Considering that the average American adult consumes more than 4,500 calories and 229 grams of fat from eating a traditional Thanksgiving dinner (Calorie Control Council), now is a good time to revisit some weight management tips. Heather McCracken, RD, MPH, dietitian at UCSD Student Health Services, offers the following suggestions on the subject: Set realistic [...]
Day Light Saving Time Change Effects Your Mood and Sleep
Every year in the fall we move our clocks back one hour, bringing an end to the period of day-light saving. For most of us, our bodies take a while to adjust to this time change, creating a lag between society’s clock and our own bodies’ clock. The circadian rhythm, which is our bodies’ internal clock, adjusts to [...]
Gratitude During Thanksgiving Offers Real Benefits
Hopefully, you have much to be grateful for this Thanksgiving. However, even if you feel like you don’t, scientific studies suggest that going through the motions can still improve your attitude and health. Researchers found that college students who were asked to practice identifying and expressing gratitude using a daily gratitude journal reported more energy, [...]
