Therapy and Reflection
After several sessions with Dr. Eva, Lina began to feel the initial effects of cognitive-behavioral therapy (CBT). Although she initially felt skeptical and anxious, Lina started to notice slight changes in her perspective on various stressful situations. Each therapy session focused on delving deeper into her thought patterns, replacing them with healthier ways of thinking, and teaching her new skills to cope with stress and anxiety.
Dr. Eva began each session by asking Lina how she had been feeling since their last meeting. Lina shared small improvements she had noticed, such as being able to handle stressful situations at work better, thanks to relaxation and breathing exercises. However, Lina also admitted that she still found it challenging to apply changes consistently and often felt overwhelmed by the demands of her life.
Dr. Eva helped Lina understand the negative thought patterns that had been influencing her feelings. One of the key concepts in CBT is identifying and challenging "automatic thoughts"---negative thoughts that arise spontaneously and are often unfounded. Dr. Eva pointed out how Lina's thinking was often filled with overgeneralizations, such as feeling that if she failed at one task, she was a complete failure. This is known as "all-or-nothing" thinking, and Dr. Eva explained how this pattern could exacerbate Lina's feelings of depression and anxiety.
In the following sessions, Lina and Dr. Eva worked together to identify specific situations that triggered these negative thoughts. Dr. Eva asked Lina to record her negative feelings and thoughts in a journal, noting the situations that triggered those feelings. This way, Lina could begin to see patterns and connections between certain events and her emotional reactions.
One important exercise Dr. Eva introduced was the "positive filtering" technique. In this exercise, Lina was asked to actively seek and note positive aspects in every situation she encountered, even if the situation felt stressful. For example, if Lina faced difficulties with a project at work, she was asked to note what she had learned from the situation or what positive elements she could still take away. This exercise aimed to help Lina transform her automatic negative thought patterns into more balanced and realistic ones.
Dr. Eva also introduced exercises to help Lina cope with social anxiety. Lina often felt anxious in social situations, worried about being judged by others, and felt pressured to be perfect. To address this, Dr. Eva helped Lina practice "gradual exposure," which involved facing feared social situations slowly and progressively. This approach allowed Lina to gradually reduce her anxiety and learn to feel more comfortable in social settings.
While the therapy brought about some positive changes, Lina still faced challenges. At times, she struggled to maintain motivation and consistency in applying the new techniques. She also felt discouraged when facing setbacks or situations that didn't meet her expectations. Dr. Eva explained that setbacks are a natural part of the recovery process and helped Lina prepare for these challenges more effectively.
An important aspect of the therapy discussed was the importance of building a healthy routine and self-care. Dr. Eva encouraged Lina to engage in activities that brought her satisfaction and happiness, such as hobbies and social activities she used to enjoy. Lina began scheduling time for outdoor walks, reading, and meeting with friends. Although she initially felt awkward, she started to appreciate the benefits of taking time for herself and doing things she enjoyed.
In addition, Dr. Eva helped Lina explore aspects of her life that might be contributing to her negative feelings. Lina began to reflect on her relationships with family, friends, and colleagues. She delved into how others' expectations often influenced her feelings and added to her emotional burden. By gaining a deeper understanding of how her social environment contributed to her stress, Lina started to feel more capable of managing expectations and setting healthy boundaries in her relationships.