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Are you the type of person who’s bright-eyed and bushy-tailed early in the morning, or do you hit your stride just as everyone else is winding down for bed?

Our sleep-wake habits aren’t random—they’re tied to something called a chronotype. Your sleep chronotype is your body’s natural pattern of sleeping and waking, says Aimee Daramus, PsyD, a clinical psychologist at Clarity Clinic, Chicago.

“Some people are ‘morning types,’ often called early birds, who thrive in the early hours. Others are ‘evening types,’ or night owls, who feel most alert later in the day and prefer staying up late. Most of us fall somewhere in between,” says Sita Kedia, MD, MPH, FAHS, IFMCP, a neurologist and Chief Medical Officer at PALM Health.

The Sleep Chronotype Quiz

Take this quiz to figure out your sleep chronotype, so you can be more in sync with your body clock.

Who Is This Quiz For?

This quiz is for anyone who wants to understand their natural sleep-wake rhythm a little better. Whether you’re an early riser, a night owl, or somewhere in the middle, your sleep chronotype influences when you feel most alert, energized, and productive.

If you’ve been struggling to wake up in the morning, feeling restless at night, or just generally feeling like your current schedule doesn’t align with your internal clock, identifying your sleep chronotype can help you adjust your daily routine so it works with your rhythm instead of against it.

When you know your chronotype, you can align your day with the times your brain and body naturally perform best, boosting energy, focus, and mood, says Dr. Kedia. “This knowledge can also guide choices around sleep hygiene, lifestyle, and even when choosing a career, since some schedules work better for certain chronotypes.”

The Importance of Aligning Your Schedule With Your Chronotype

Aligning your day with your sleep chronotype matters because it helps you work with your body’s natural rhythm instead of constantly fighting against it. Here’s how it can make a difference:

• Boosts productivity: Each chronotype has a different peak energy time. By scheduling your most demanding tasks—whether at work, school, or home—during these peak hours, you can maximize your productivity. Trying to get something done when you’re low on energy and focus can be a struggle.
• Reduces fatigue: Your brain works best when you’re aligned with your body’s internal clock. Otherwise, you’ll feel like you’re constantly battling against your own body, which can be exhausting. This can lead to fatigue, low productivity, trouble concentrating, and irritability, says Dr. Kedia.
• Improves sleep quality: Fighting your chronotype by staying up too late or waking up too early can affect your sleep quality. Aligning your sleep and wake times with your body’s natural rhythm can help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed and rested.
• Optimizes health: In addition to energy and focus, your sleep chronotype can also influence factors like your appetite, hormones, and core body temperature, says Dr. Daramus. In the long run, being out of sync with your sleep chronotype can affect your health and increase your risk for conditions like obesity, diabetes, depression, and cardiovascular disease, Dr. Kedia explains.

While the terms “mental instability” or “mentally unstable” may still be used, neither is an official diagnosis and each is highly stigmatizing and offensive. More appropriate terms include “mental health condition” and “mental health disorder.”

Mental instability, while not an official diagnosis, is a very broad term that people use to refer to a wide range of mental health conditions.

Some common examples of mental health conditions include anxiety disorders, depression, bipolar disorder, schizophrenia, and post-traumatic stress disorder (PTSD).

Signs of a Mental Health Condition

There are a variety of signs that may indicate someone is dealing with a mental health disorder. It is important to remember that not all of these signs will be present in every case and that symptoms look different from person to person.

However, some common signs of a mental health disorder include:

Common Mental Health Diagnoses

Some common examples of mental health conditions may include: anxiety, depression, bipolar disorder, schizophrenia, and PTSD.

Anxiety

Anxiety disorders are the most common type of mental health disorder in the United States, affecting 40 million adults. Symptoms of anxiety can include excessive worry, racing thoughts, sweating, and difficulty sleeping.

Depression

Depression is a common mental health condition that can cause a persistent feeling of sadness and loss of interest in activities. Other symptoms of depression can include fatigue, changes in appetite, and difficulty concentrating.

Bipolar Disorder

Bipolar disorder causes extreme mood swings, from periods of mania to periods of depression. Symptoms of bipolar disorder can include sleep problems, irritability, and changes in energy levels.

Schizophrenia

Schizophrenia is a mental health disorder that causes people to experience delusions and hallucinations. Symptoms of schizophrenia can include social withdrawal, disorganized thinking, and unusual behavior.

Post-Traumatic Stress Disorder (PTSD)

PTSD is a mental health condition that can develop after exposure to a traumatic event. Symptoms of PTSD can include flashbacks, nightmares, and avoidance of people or places associated with the trauma.

Impact of Mental Health Disorder Symptoms

A big part of how mental health disorders are diagnosed involves looking at how the symptoms affect a person’s life. Having a mental condition can affect a person’s ability to function normally in daily life. It can also create distress and affect relationships.

Below are some of the potential ways that the symptoms caused by a mental health disorder:

• Difficulty functioning at work or school: Symptoms can make concentrating, focusing, and completing tasks difficult. This can lead to problems at work or school.
• Difficulty maintaining relationships: Symptoms can make it difficult to interact with others, leading to social isolation.
• Increased risk of self-harm or suicide: Symptoms can increase the risk of engaging in self-destructive behaviors.
• Poor physical health: Symptoms can lead to poor self-care, which can impact physical health.
• Financial difficulties: Symptoms can make it difficult to maintain employment, leading to financial problems.
• Homelessness: Symptoms can make it difficult to maintain stable housing, which can lead to homelessness.
• Substance abuse: Symptoms can lead to substance abuse as a way of self-medicating.

How to Help Someone With a Mental Disorder

If you are worried about someone you know, there are a few things you can do to help. It’s important to avoid using stigmatizing, judgmental language like “mentally unstable.”

How Are Mental Health Disorders Treated?

There is no one-size-fits-all approach to treating mental health conditions, as the best course of treatment will vary depending on the underlying factors. However, some common treatments include therapy, medication, and self-care.

Therapy

Many different types of therapy that can be used to help people who are experiencing mental health conditions. Some that can be helpful include:

Medication

Doctors may also prescribe different medications to treat conditions. The specific type of medication depends on the individual, their symptoms, and the condition that is being treated. Some types that may be prescribed include:

Self-Care

Lifestyle changes and self-care strategies can also help people cope with the symptoms of mental health conditions. Techniques that can be helpful include:

Coping With a Mental Health Disorder

It is important to take care of yourself. This includes getting enough sleep, eating a balanced diet, and exercising regularly.

Below is a list of specific steps that you can take:

• Seek professional help: It is important to seek professional help. A mental health professional can assess the situation and develop a treatment plan that is right for you.
• Avoid self-medicating: It is important to avoid self-medicating with alcohol or drugs. As doing so may lead to addiction.
• Find healthy coping mechanisms: It is also important to find healthy ways to cope with stress. This can include talking to a friend or family member, writing in a journal, or listening to music.

Cognitive processing therapy (CPT) is a cognitive behavioral treatment focused on helping people who are “stuck” in their thoughts about a trauma. It was developed to treat post-traumatic stress disorder (PTSD).

If you’re considering CPT, it helps to know how this therapy works and the techniques used. Here’s who cognitive processing therapy can help, the benefits it provides, and what you need to know before getting started.

How Cognitive Processing Therapy Works

CPT is a highly structured treatment approach consisting of 12 weekly sessions, each around an hour in length. Sessions can take place in a group setting, one-on-one, or in a combined group and individual format. They may be offered in-person or online.

Cognitive processing therapy is based on the idea that PTSD symptoms stem from a conflict between pre-trauma beliefs about the self and world and post-trauma information. When the two aren’t aligned, issues can result.

For example, a pre-trauma belief could be The world is a safe place, and nothing bad will happen to me, while post-trauma information may suggest that the world is, in fact, dangerous. These conflicts are called “stuck points” and are addressed through various techniques, such as writing about the traumatic event.

A therapist specializing in CPT helps identify stuck points and ​errors in thinking, including thoughts like I am a bad person or I did something to deserve this, for example. They then work to address these errors or stuck points by helping gather evidence for and against those thoughts.

CPT vs. Exposure Therapy

Similar to exposure therapy for PTSD, cognitive processing therapy provides people with information on PTSD and helps them confront unpleasant memories and thoughts associated with a traumatic event. However, unlike CPT, exposure therapy doesn’t always assist people in addressing these errors in thinking.

In CPT, a therapist helps confront feared thoughts and memories associated with a traumatic event. They also assist with learning to correct the maladaptive, unrealistic, or problematic thoughts that may be driving your PTSD symptoms.

Cognitive Processing Therapy Phases

Cognitive processing therapy is divided into separate phases that each deal with different components of therapy. Here’s what each phase involves and what you can expect.

Psychoeducation

Initial sessions involve education about PTSD and the CPT approach. The therapist goes over how your thoughts about the trauma can impact your emotions and daily experience, as well as how CPT can help. They also ask about your symptoms and talk about goals for treatment.

Understanding Thoughts and Feelings

Next, you learn to become more aware of what you think and feel about your trauma and how you may be stuck in beliefs that are hurting you. During this phase, you work with your therapist to identify and analyze your stuck points. To assist with this, you may be asked to write an impact statement.

An impact statement explores your thoughts and beliefs about the trauma. In it, you talk about why you think the trauma occurred and the ways you believe it has affected your life.

If you’re engaging in group therapy, you won’t have to read your impact statement aloud in front of everyone. You may share it with your therapist individually, or they may only ask that you revisit it yourself in private throughout treatment.

In addition to an impact statement, your therapist may also ask you to write down detailed accounts of your traumatic experience. These accounts will include sensory details that you remember, in addition to your thoughts and feelings.

Learning New Skills

In the next phase of cognitive processing therapy, you learn how to question and challenge your thoughts and feelings and explore how you would prefer to think about the trauma. The therapist goes over common thought patterns that people with PTSD experience and teaches you cognitive coping skills.

They may also ask you to look for evidence for or against your beliefs about your trauma. You will likely fill out worksheets during this part of treatment, either in therapy or afterward as homework.

Changing Beliefs

In the final phase of CPT, you learn how it’s common for a person’s thoughts and beliefs about the world to change after a trauma. You also learn how to balance the way you saw the world before and the way you see it now.

At this point, CPT therapy focuses on helping you in five areas in your life where people with PTSD commonly encounter issues:

• Esteem
• Intimacy
• Power or control
• Safety
• Trust

Before concluding treatment, you’ll rewrite your impact statement and compare it with your original version. You and your therapist may also discuss future areas that may pose problems and together develop a plan for managing those possibilities should they occur.

Who CPT Can Help

CPT may be helpful for people who have experienced trauma in a variety of situations, including combat veterans, survivors of sexual assault, and survivors of childhood abuse. It is focused on reducing symptoms related to the trauma, some of which can include:

Benefits of Cognitive Processing Therapy

Research shows that CPT impacts negative cognitions related to PTSD, and it’s able to reduce those thoughts even after treatment. By targeting negative cognitions and encouraging new ways of thinking about trauma, CPT therapists can help change the way you think overall.

CPT may even create positive impacts in areas not specifically targeted during therapy. For example, one study found that adults engaged in cognitive processing therapy had a greater reduction in heavy drinking than those in a different type of cognitive behavioral therapy. This can make CPT useful when trauma co-occurs with substance use issues.

Cognitive Processing Therapy Effectiveness

CPT is considered an effective treatment for PTSD. Research shows that people who undergo CPT experience fewer symptoms associated with PTSD and these positive effects appear to be lasting. It also reduces the severity of PTSD symptoms, including trauma-related depression, more so than other forms of therapy.

These positive effects are often visible in clients’ written impact statements. One study looked at statements written at the beginning and end of CPT treatment and found that people reported a shift to a more positive perspective about their trauma, also seeing improvements in their:

Things to Consider Before Beginning CPT

A 2022 review of the evidence suggests that CPT can be effective for many different types of trauma and a diverse set of clients, providing relief from symptoms experienced. However, it may also make some symptoms worse, especially in the initial stages.

If you’re concerned about how cognitive processing therapy may affect you, talk to your mental health provider. Ask them any questions you may have and what you can expect during treatment. They can help determine whether CPT is appropriate for your condition and symptoms.

How to Get Started With CPT

If you are interested in CPT, search for a trained PTSD treatment provider in your area. You can also learn more about CPT from the National Center for PTSD and the International Society for Traumatic Stress Studies.

If you’re an American veteran, CPT services are available through the Department of Veterans Affairs (VA). The VA’s Office of Mental Health Services has CPT-trained therapists nationwide. Talk to your VA healthcare provider about incorporating CPT into your PTSD treatment plan.

Once you begin treatment, your therapist will explain their process and let you know what to expect. CPT commonly includes homework assignments, handouts, and writing assignments, so you’ll need to be prepared to put in work inside and outside of your sessions.

Because CPT involves exposure to your trauma, either through writing about it or discussing it with your therapist, it can be an emotional experience. Your therapist can help provide a safe environment for you to process these emotions while helping you learn to address your stuck points so you can move forward.

Social withdrawal involves avoiding people and activities that you previously enjoyed. It can range in severity from limited social engagement to complete isolation.

Social connection and interpersonal relationships are crucial for human health and well-being. Poor social support is linked to various problems, including depression, loneliness, heart disease, substance use, and suicide.

Despite this, there are times when people pull away from friends, family, and other social connections. When people remove themselves from opportunities to socialize with others, they might be experiencing what is referred to as social withdrawal.

This article discusses some of the causes of social withdrawal, the effects, and the steps you should take if you notice that you or someone you know is experiencing it.

Signs of Social Withdrawal

Social withdrawal can happen in a variety of ways. In some cases, it might involve being more reserved in social situations. It can also involve complete avoidance of almost any type of social interaction.

Some examples of social withdrawal include:

• Avoiding social activities that a person previously enjoyed
• Turning down invitations to spend time with others
• Making excuses to be alone
• Being less talkative in group settings
• Avoiding situations that involve meeting new people
• Not initiating conversations and avoiding open-ended questions when talking to others
• Not wanting to try new things
• Avoiding any unfamiliar setting or situation
• Taking jobs or tasks that require solitary work
• Preferring to stay home and engage in solitary activities

Causes of Social Withdrawal

Research has suggested three primary subtypes of social withdrawal: shyness, avoidance, and unsociability. While social withdrawal due to shyness and avoidance has been shown to come with considerable risks, less is known about the impact of unsociability.

Some risk factors that can play a part in causing social withdrawal include:

Mental Health Conditions

Social withdrawal can be a symptom of several different mental health conditions, such as:

Suppose a person is experiencing social withdrawal along with other symptoms that cause distress or interfere with their ability to function in daily life. In that case, it is essential to talk to a doctor or mental health professional. The specific help and treatment they need depend on the nature and severity of their condition.

Shyness

Research has also found that socially withdrawn people tend to be shyer. People who are shy often avoid social situations because they are too anxious or uncomfortable in these settings. 

What then happens is that this social exclusion reinforces the underlying shy, withdrawn traits that a person already has. The result is that shy people become shyer and more socially isolated as time goes on.

Trauma

Social withdrawal can be a symptom of and response to trauma. Trauma survivors may find themselves anxious, scared, combative, or shut-down in social situations. Avoiding these uncomfortable emotions in social settings as a protective and preventative coping mechanism can lead to social withdrawal.

Poor Self-Esteem

In some cases, people pull away from others due to poor self-esteem. Because they do not have much regard for themselves, they may fear being vulnerable around others or believe they will be rejected.

Family Dynamics

Environmental and personality factors can also play a role in social withdrawal. For example, people may withdraw from family or loved ones due to difficult or abusive family dynamics.

In one 2020 study, researchers found that people experiencing social withdrawal had high rates of:

• Dysfunctional family dynamics
• Family history of psychiatric illness
• Anxiety disorder
• Traumatic childhood experiences, including family maltreatment

Personality

Sometimes, people may withdraw simply because they prefer spending time alone. Introverts, for example, typically have a greater need for alone time than extroverts.

Regularly turning down social invites, however, is sometimes interpreted as rejection. People may eventually stop reaching out, which can lead to isolation. 

While unsociable people may prefer being alone, research has also shown that too much solitude has severe mental and physical health costs. Researchers refer to this as the paradox of solitude.

Social Rejection

Social rejection can also play a role in withdrawal. In such cases, it is not that people necessarily want to be alone; it is that their peers reject them for some reason. 

The specific causes of social rejection can vary from one situation to the next. Examples include:

• Negative interpersonal interactions: People are sometimes rejected because they negatively interact with others. This may be caused by misunderstandings or poor social/communication skills.
• Outgroup exclusion: People are sometimes excluded because they are not members of the dominant social group.
• Racism and discrimination: Prejudice against people who belong to different racial, ethnic, gender, national, language, or religious groups can also play a role in social rejection.
• Shyness: People who are naturally shy, withdrawn, or anxious are more likely to be excluded.
• Externalizing behavior: Those who display aggressive, disruptive, or hyperactive behaviors are more likely to experience social rejection. Children with ADHD, for example, are more likely to be rejected by their peers.

Developmental Issues

Social experiences are essential to child development, but children may also go through periods where their sociability varies. However, social withdrawal can also be a sign of problems, particularly when accompanied by other symptoms such as low mood and other changes in behavior. 

Social withdrawal is also a concern among older adults. As people become older, they are more likely to become isolated, particularly as they leave the workforce, lose loved ones, live alone, and cope with chronic illness. 

Stress

Researchers also suggest that stress can play a part in the onset of social withdrawal. When faced with psychological stress, social withdrawal may serve as a way to cope.

People who are prone to social withdrawal tend to have less psychological flexibility. This means they are less able to adapt to current changes to achieve long-term goals. When faced with challenges, they are more likely to withdraw rather than adjust.

Unfortunately, social withdrawal often worsens stress and reduces people’s ability to cope effectively with stress. Decreased social contact means people have less emotional and instrumental support to deal with stressful situations. 

Social Withdrawal Syndrome

Social withdrawal syndrome, first described in Japan and termed “hikikomori,” involves confining oneself at home for six months or longer while severely limiting communication with other people. The phenomenon has since been observed in other countries and cultures as well.

Effects of Social Withdrawal

According to the Centers for Disease Control and Prevention (CDC), social withdrawal and isolation can contribute to a higher risk of:

• Premature death
• Dementia
• Heart disease
• Stroke
• Depression, anxiety, and suicide

Coping With Social Withdrawal

If you or someone you love is experiencing social withdrawal, some strategies can help:

• Working on relaxation techniques and coping skills to manage fear and anxiety: Strategies such as deep breathing, yoga, and mindfulness meditation can minimize anxiety and discourage the tendency to rely on avoidance coping.
• Taking small steps to spend time with trusted loved ones: Reach out to the people you trust the most and ask them to help you as you begin to re-engage with the world.
• Seek out and join a peer support group focused on a topic that may be supportive for you.
• Practice anchoring yourself: If you feel your anxious thoughts spiraling into a panic, it may help to anchor yourself by noticing several physical objects around you, feeling the temperatures and textures several objects you can touch, and noticing what you hear. This has the effect of bringing you back into the moment and restoring your ability to choose a different response or reaction. It may also help to soothe your anxiety and create greater calm in social settings.
• Treating yourself with care and compassion: Having self-compassion allows you to acknowledge and relieve your own distress and suffering without trying to avoid it.

It is also essential to talk to a mental health professional, particularly if you are experiencing other symptoms such as anxiety, loss of interest, fatigue, low mood, substance use, or thoughts of suicide. A therapist can evaluate your symptoms, make a diagnosis, and recommend treatments that can help combat withdrawal behaviors.

Change is an inevitable part of life, but knowing that doesn’t mean dealing with change is easy. It can seem overwhelming or frightening if you don’t know what will happen or what to expect. Finding ways to accept and cope can make these transitions smoother and less troubling.

Tips for Dealing With Change

How you cope with your changes can play a role in your overall mental well-being, including how you feel about your life. If you are struggling to cope with a change in your life, you might be left with feelings of negativity, bitterness, or regret about the outcome.

If you tend to be resilient in the face of life’s challenges, you might bounce back and adapt with relative ease. But if you tend to struggle more with transitions, you might need a little extra help to get back on track.

Fortunately, there are steps you can take when dealing with change to help make those adjustments easier. 

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Prepare Yourself for Change 

Change often happens when you don’t expect it, so keeping an eye on the future and preparing yourself, at least mentally, might be helpful. Spend some time thinking about events that are coming up in the future that may lead to changes or disruptions.

For example, if you know that you will be switching jobs, moving, or helping an aging parent, there are steps you can take now that will make those transitions less stressful. For example, you might:

• Create checklists of things you need to do before the event happens
• Save money to avoid financial stress during times of transition
• Talk to career planning or financial professionals about your goals 
• Discuss what will happen in the event of an emergency
• Make conscious choices about what you want to change in your life

When you are the one to initiate a change, there’s a stronger chance that you’ll feel like you have more control over what’s going to happen. It is often the unexpected changes in your life—whether it’s a job loss, divorce, or death of a loved one—that can leave you feeling afraid and unsure of what will happen. 

While avoidance can sometimes reduce stress in the short term, research has found that it actually increases stress and anxiety in the long term. For example, avoidance coping might lead you to stay in a job you hate or a relationship that makes you unhappy because you are afraid of dealing with the stress of making a significant change in your life. Avoiding that change, however, will inevitably lead to more stress and unhappiness down the road.

Change How You Think

The way you think about change plays a major role in determining how well you deal with it. Automatic negative thinking patterns can undermine your ability to focus on the positive. When negative thoughts bog you down, it is more challenging to have faith in your coping abilities. 

Cognitive reframing is a technique that can help people change these negative thoughts. It’s a strategy you can utilize in your day-to-day life to help look at situations with a more realistic, hopeful attitude.

It’s more empowering to shift that perspective to focus more on your strengths and abilities to adapt. This way, you might see the positives that come out of the situation or believe in your ability to survive and thrive through change.  

If you want to shift into a more positive mindset about a change in your life: 

• Notice cognitive distortions: Are you engaging in patterns like catastrophic or all-or-nothing thinking that worsen your thoughts?
• Consider the evidence: How realistic are your thoughts? What evidence is there to dispute your negative thinking?
• Be kind to yourself: Is your self-talk kind and compassionate? How can you show yourself kindness in this situation?

Maintain Routines

When the world is changing all around you, holding on to some sense of normalcy can be a useful way to minimize stress and find comfort. Research has found that maintaining routines can help people get a better handle on symptoms of stress and anxiety.

Other activities you might want to incorporate into your daily routine that may help your mental well-being during times of transition include:

The routine that works for you depends on your own situation and needs. Think about the habits and daily activities that bring you comfort and peace and try to work some of those into your day, even if you are dealing with difficult or dramatic shifts in your life.

Find Social Support

Social support is essential for mental well-being, but this can be particularly true when dealing with change. 

Friends, loved ones, and other social connections can provide support in various ways when you are dealing with changes in your life. Ways you can benefit include gaining:

• Emotional support: Friends and loved ones can listen and provide empathy and comfort.
• Encouragement: Your social support system can also encourage you to succeed when confronting some type of challenge.
• Information: Social connections can also be a great way to learn things and gain information that you might need as you make a change in your life.
• Tangible support: Sometimes, changes bring a need for actual physical help with certain tasks. For example, you might need someone to bring you meals when you are sick or drive you to appointments. 

Research has shown that social support interventions can be helpful for people who are dealing with health-related changes in their lives. According to one study, group meetings and phone calls help people feel less lonely and isolated after a severe diagnosis. These interventions also promoted health behaviors, such as getting exercise and taking medications, and were linked to improved survival rates.

For example, you might call a friend and ask if they have time to talk about what you are experiencing. Or you might ask a loved one if they are willing to help you move or drive you to an appointment. Being specific and making a direct request can help ensure that you get the help that you need.

Caring For Yourself

In addition to mentally preparing yourself for the challenges of making a change, it is also essential to be sure that you are taking care of yourself physically during a transition period. When things are in flux, you might find that you neglect many of your basic needs. 

Stressful events often seem much worse when you are exhausted or hungry, so taking some time to attend to your basic needs by eating a healthy meal, getting some rest, or just taking some time to relax can restore some sense of equilibrium to your life.

Why Coping With Change Isn’t Easy

Change requires adjustments. Sometimes these can be small things like finding a new way to do something or adding a new step to some of your daily routines. In other cases, you might find that change introduces significant disruptions to the way you live your life. This can create stress or feelings of anxiety and depression in some cases.

Things might not have been perfect before, but you may have been comfortable in your previous state of equilibrium. You had a routine. You knew what to expect, so you weren’t thrown off by surprises or unexpected challenges.

As change happens, your routines are disrupted. You suddenly have to adapt as you are pushed further and further out of your comfort zone. 

Symptoms of Stress

The stress these changes bring can feel overwhelming at times. And it can have negative effects on both your physical and mental well-being. For example, you might find yourself experiencing symptoms such as:

• Anxiety
• Changes in appetite
• Depression or sadness
• Irritability
• Muscle pain
• Problems sleeping
• Stomach upset
• Tension headaches
• Trouble concentrating

Having strategies to cope can help you become more resilient to stress and make it easier to adapt to the transitions in your life. You might not be able to stop changes from happening, but you can take greater control of how you respond.

When to Get Help

In some cases, people may develop an adjustment disorder following a difficult or stressful change. These conditions are marked by experiencing emotional and behavioral symptoms that create significant disruptions in a person’s life, including relationships, work, and school.

Talk to your healthcare provider or mental health professional if you are having difficulty dealing with change. They can recommend treatments that may help. In some cases, psychotherapy, medications, or a combination of the two may help deal with symptoms of stress caused by changes in your life.

Integrative therapy involves techniques from multiple therapeutic orientations to treat a client’s unique problem. Integrative therapists believe that tailoring the therapy to the individual achieves the most significant effects.

Unlike some single-school approaches, integrative therapy is not restricted to a particular methodology or school of thought. Instead, therapists can draw on different techniques as they are needed. The goal of this is to improve the efficacy and efficiency of treatment and adapt it to the specific needs of the individual.

While integrative and eclectic therapy are sometimes used interchangeably, there are some key differences between these two approaches. Eclectic therapy is more about simply drawing on different traditions, and integrative therapy focuses on combining these elements into a more cohesive experience.

Types of Integrative Therapy

There are hundreds of different specific types of therapy available. The one that is most effective in any given situation often depends on the type of problem that is being treated. Some of the different specific types of therapy in an integrative therapist may draw upon depending on the situation and the problem include:

• Cognitive-behavioral therapy: Cognitive behavioral therapy (CBT) is an approach that focuses on changing the way that people think. CBT suggests that the automatic negative thoughts that people experience contribute to psychological problems.
• Psychodynamic therapy: Psychoanalytic therapy incorporates psychoanalytic techniques to help people understand some of the unconscious forces and motivations that affect their behavior and current functioning.
• Humanistic therapy: This approach to therapy focuses on helping people achieve their full potential and better understand things that will help make them happier.
• Mindfulness: Mindfulness is one technique that is increasingly used in recent years involves learning to focus on the present moment rather than worrying about the past or fretting about the future.

This approach suggests that there is no single method that is superior for each situation. It also shows that even discordant theories can work together to benefit people with mental health conditions.

Techniques

Integrative therapy employs psychodynamic, cognitive, and behavioral techniques. These techniques can be applied in a variety of formats including individual, family, and group therapy settings. 

An integrative therapist adapts and integrates various techniques according to the individual’s needs and goals. To address a behavioral problem, a therapist might use:

• Behavioral strategies such as modeling and reinforcement to change the behavior
• Psychodynamic strategies such as free association can help people gain insight
• Cognitive strategies such as cognitive restructuring and exposure to help change automatic negative thoughts that contribute to the behavior

Research suggests that certain shared aspects of psychotherapy, including an individual’s expectations and therapeutic alliance, play the most significant role in treatment outcomes.

Some factors that help a client in integrative therapy include:

• The alliance between the therapist and the client
• The expectations that people have about being able to change in a positive way
• The ability of the therapist to help inspire hope in the individual
• The qualities of a therapist including their ability to give attention, empathy, and positive regard to their clients

What Integrative Therapy Can Help With

Integrative therapy can be helpful in the treatment of a number of different mental health conditions and psychological issues. These include:

Benefits of Integrative Therapy

There are many different advantages to integrative therapy. Some of these include:

• Individualized: Because integrative therapy is highly individualized, it can be adapted depending on the individual’s situation. It can be used when working with children and teens, and adults. It can also be utilized in both individual sessions and group therapy.
• Flexible: Where single forms of therapy are often more rigid, integrative therapy can adapt over time and based on any events, changes, or experiences that might occur throughout treatment.
• Adaptable: Another advantage of integrative therapy is that it can be modified depending on the disorder or psychological problem that person is facing. For example, if a person is dealing with depression, a therapist may draw on a number of treatment options that are effective in treating the condition.
• Holistic: Integrative therapy can also help people learn to integrate and understand different aspects of themselves, including the mind, body, relationships, spirituality, thoughts, and emotions. Rather than focusing on a problem from a single perspective or in isolation, this type of therapy can encourage a broader, more holistic point of view.

It is essential to recognize that while integrative therapy is flexible, that doesn’t mean that it is entirely without structure. Instead, therapists utilize their training and expertise to select the most beneficial techniques for a specific purpose and then integrate these approaches into a cohesive therapeutic experience.

Effectiveness

There are many different types of psychotherapy that are integrative including cognitive analytic therapy, interpersonal psychotherapy, and schema therapy.

Research has found that such techniques can be effective in the treatment of a number of psychiatric conditions including depression, social anxiety, generalized anxiety, and personality disorders. This suggests that integrative therapies can have benefits for a wide range of conditions.

While some therapists tend to stick to a specific style of therapy, research has found that most psychotherapists use at least some elements of an integrative approach in treatment.

Things to Consider

It is important to note that integrative therapy is a very active process that involves a great deal of input from the individual.

While in this type of treatment, your therapist may ask for information about your experiences, preferences, needs, and other factors that may affect which treatment techniques are suitable for your needs.

Because integrative therapy tends to be more eclectic, the course of treatment may not follow a predictable schedule or pattern. Multiple techniques may be used within a single session, and the goals and approach to the treatment may be changed as your therapist observes your progress and your needs throughout the treatment process.

How to Get Started

Getting started with integrative therapy involves finding a qualified mental health professional. Many therapists take an integrative approach to treatment.

You might start your search by talking to your primary care physician who can make recommendations and referrals. You might also consider looking through local directories or online therapist directories.

Once you find a potential therapist, check their qualifications and educational background to get an idea of how they approach treatment. If they offer some type of consultation, ask questions about whether they practice integrative therapy.

Online therapy is another option you might consider. One 2018 study found that web-based integrative mindfulness interventions were an effective solution for reducing symptoms of anxiety and depression and for enhancing the quality of life.