Here at Burnout Prevention Therapy we utilize different techniques backed by evidence and share what they are and how they help to create an individualized treatment plan that works for you.
Cognitive Behavioral Therapy (CBT)
CBT is one of the most studied and recognized therapy modalities. It involves studying our thought and behavior patterns in order to change our reactions. For example: Someone might hear a supervisor say, “We need to make changes around here.” then have the automatic thought that their supervisor is referring to them and in a negative way. This likely creates a stress reaction which probably negatively impacts the person or work performance. With CBT we identify these thoughts and patterns so we can find the function they are trying to serve, such as improving work performance. After we find their function, we slowly find ways to change the thought and behavior to better fit the situation and suit our goals.
Acceptance and Commitment Therapy (ACT)
ACT suggests that the reason our thoughts are causing us as much harm as they do is because we are trying to resist them. Like trying to stop a waterfall by putting our hands up in front of us, it just makes the problem seem worse. Instead, we find a way to accept the situation and accept we don’t like the situation, while finding our values and committing to something meaningful. The brain is generally more successful at focusing on something different rather than not focusing on something. By practicing this we get to choose what to pay attention to. This often includes the practice of mindfulness, intentionally being present with the moment.
Mindfulness
The majority of our stress is usually caused by the past and the future, very rarely is our main stressor what is present with us now. Mindfulness helps by teaching us how to focus on the present moment. This is often misunderstood as completely clearing your mind or only focusing on positives. While these can be mindful practices, they aren’t the goal of mindfulness. We have stresses and anxieties for a reason, allowing them to be there and observing them for what they are usually makes them feel less intense and more helpful. It also helps train us to be able to focus on things we enjoy when those are what’s present, which helps us to feel more fully rested and resilient.
Solution Focused Therapy (SFT)
We all carry different strengths with us that we can use to help our situation, even if we have a hard time recognizing it or implementing these skills. SFT focuses on those strengths in order to help find a way forward. As the name implies, this often focuses more on solutions. We dive into what skills you have or potentially have and come up with a plan to put these skills in play at a pace that feels doable.
Motivational Interviewing (MI)
Motivational Interviewing is a type of therapy that explores how important change is to you and why. This can help us reconnect with our goals and passions and reinvigorate our desire to achieve change. It can also be helpful for goal setting. Oftentimes, we know the changes we need to make and maybe even have a plan in place to make those changes, but we just can’t seem to find the energy to do it. By diving deep into our intentions we can often find that energy and even aim for new goals to continue our success.
Movement in Therapy
There has been research lately that has shown that exercise can be just as effective as therapy and medication. It helps create dopamine and gives us satisfaction from accomplishment. If it aligns with your goals, we’ll include plans to increase movement and exercise in your daily routine. Even if it’s just a walk to the mailbox, it can still have positive effects for us. We also offer the option to involve movement in therapy. We have walking speed treadmills and space to stretch to incorporate movement into your healing process. By including a calming movement in therapy we can help teach our mind and body that the difficult topics we are talking about are safe. It also gives us a head start on increasing movement if that’s part of your goals.
Burnout Prevention Therapy 