General information about treatments
Psychotherapeutic treatments are offered for a variety of problems, such as anxiety and mood problems, chronic pain, traumatisation, personality problems and neurocognitive problems (for example, ADHD, Autism and Klinefelter). Treatments are tailored to children, adolescents and adults/parents. Focusing on life stages and family issues are oftentimes important to take into consideration. Meaning-orientated therapy is an integral part of treatment, and often in the foreground when people are suffering from chronic conditions or a fatal illness. The starting point is to provide a treatment as short as possible, but as long as necessary. Psychotherapies that are offered have been shown to be effective in scientific studies. The type of treatment is tailored depending on the complaints and inquiries. This can be logotherapy, short-term protocol treatments, family therapy, cognitive behavioural therapy or psychoanalytic psychotherapy or a combination and sometimes in cooperation with another therapist.
For example, a collaboration is oftentimes indicated for emotional, relational and/or learning problems in children. Betsy Wahlen, play therapist and pedagogue, is specialised in young children (below the age of 12 years) and also offers sessions with parents. I also work together with Jeanette Fredriksz, a lifestyle coach, nutritional therapist and a workplace psychologist. Since 2023 I work at Cohen Psychologen.
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The four cornerstones
Important for physical, emotional and mental health are breathing, sleep, nutrition and sufficient physical exercise. Attention is paid to these cornerstones within a psychotherapeutic process in order to optimise the overall treatment and quality of life. This overview demonstrates the importance of life-style psychiatry.
Breathing and attention regulation
Heart rate variability (HRV) is an important indicator of health, mood and adaptability. Hence, health improves as the HRV improves. Heart rate and breath synchronize, that is, are in resonance with each other, at approximately 6 breaths / min (0.1 Hz). Each person has a unique respiratory rate, typically between 4.5 and 7.0 breaths / min. Biofeedback can be useful in determining the optimal respiratory rate. In any case, it is important that breathing is comfortable and from the abdominal area. Longer exhalations can activate the parasympathetic system.
Attention, visualisation and breath are often combined to induce relaxation and optimise learning. This is called hypnosis in the recent scientific literature, which should not be confused with classical hypnosis where one may lose alertness.
For more information:
- https://www.reveri.com/
- one moment meditation
- https://www.nsdr.co/
- Buteyko Method
- https://www.heartmath.com/science/
- https://shiftadapt.com/breathwork/
- Breathing Exercises for Optimized Brain Performance
Physical exercise
Physical activity has a huge impact on improving our well-being. Even a short burst of 10 minutes of brisk walking increases our alertness, energy and positive mood. Participation in regular exercise can increase our sense of self and reduce stress and anxiety. Classes in Taiji Chi/Qigong are also offered in cooperation with the Internal Wisdom and Knowledge Association (IWKA). The focus is on bodily awareness, mindful movements, comfortable breathing, relaxing the muscles, posture and alertness.
For more information:
-Walking in (Affective) Circles: Can short walks enhance affect
-https://www.foundmyfitness.com/news/t/exercise
Sleep
Sleep is of great importance for, among other things, concentration, memory, social-emotional functioning and, of course, physical health. This is the reason that attention is paid to sleep within every treatment.
For more information:
-https://www.ted.com/speakers/matthew_walker
- https://www.sleepdiplomat.com/
-https://www.sleepadvisor.org/chronotypes/
- The Glymphatic System – A Beginner's Guide
- A Meta-Analysis of Group Cognitive Behavioral Therapy for Insomnia
Nutrition
Nutrition is also essential when it comes to physical as well as mental-emotional health. Nutritional psychiatry is a growing discipline with a focus on the importance of certain diets, the influence of our microbiome on our brain and immune system, and the negative effects of toxic substances and air pollution. Hence, it is possible to collaborate with a nutritionist during your treatment.
For more information:
- https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
- https://www.hsph.harvard.edu/nutritionsource/microbiome/
- Role of diet and its effects on the gut microbiome in the pathophysiology of mental disorder
General information about treatments
Psychotherapeutic treatments are offered for a variety of problems, such as anxiety and mood problems, chronic pain, traumatisation, personality problems and neurocognitive problems (for example, ADHD, Autism and Klinefelter). Treatments are tailored to children, adolescents and adults/parents. Focusing on life stages and family issues are oftentimes important to take into consideration. Meaning-orientated therapy is an integral part of treatment, and often in the foreground when people are suffering from chronic conditions or a fatal illness. The starting point is to provide a treatment as short as possible, but as long as necessary. Psychotherapies that are offered have been shown to be effective in scientific studies. The type of treatment is tailored depending on the complaints and inquiries. This can be logotherapy, short-term protocol treatments, family therapy, cognitive behavioural therapy or psychoanalytic psychotherapy or a combination and sometimes in cooperation with another therapist.
For example, a collaboration is oftentimes indicated for emotional, relational and/or learning problems in children. Betsy Wahlen, play therapist and pedagogue, is specialised in young children (below the age of 12 years) and also offers sessions with parents. I also work together with Jeanette Fredriksz, a lifestyle coach, nutritional therapist and a workplace psychologist. Since 2023 I work at Cohen Psychologen.
Text continues below the image
The four cornerstones
Important for physical, emotional and mental health are breathing, sleep, nutrition and sufficient physical exercise. Attention is paid to these cornerstones within a psychotherapeutic process in order to optimise the overall treatment and quality of life. This overview demonstrates the importance of life-style psychiatry.
Breathing and attention regulation
Heart rate variability (HRV) is an important indicator of health, mood and adaptability. Hence, health improves as the HRV improves. Heart rate and breath synchronize, that is, are in resonance with each other, at approximately 6 breaths / min (0.1 Hz). Each person has a unique respiratory rate, typically between 4.5 and 7.0 breaths / min. Biofeedback can be useful in determining the optimal respiratory rate. In any case, it is important that breathing is comfortable and from the abdominal area. Longer exhalations can activate the parasympathetic system.
Attention, visualisation and breath are often combined to induce relaxation and optimise learning. This is called hypnosis in the recent scientific literature, which should not be confused with classical hypnosis where one may lose alertness.
For more information:
- https://www.reveri.com/
- one moment meditation
- https://www.nsdr.co/
- Buteyko Method
- https://www.heartmath.com/science/
- https://shiftadapt.com/breathwork/
- Breathing Exercises for Optimized Brain Performance
Text continues below the image
Physical exercise
Physical activity has a huge impact on improving our well-being. Even a short burst of 10 minutes of brisk walking increases our alertness, energy and positive mood. Participation in regular exercise can increase our sense of self and reduce stress and anxiety. Classes in Taiji Chi/Qigong are also offered in cooperation with the Internal Wisdom and Knowledge Association (IWKA). The focus is on bodily awareness, mindful movements, comfortable breathing, relaxing the muscles, posture and alertness.
For more information:
-Walking in (Affective) Circles: Can short walks enhance affect
-https://www.foundmyfitness.com/news/t/exercise
-https://iwkainternational.com/en/index.html
Sleep
Sleep is of great importance for, among other things, concentration, memory, social-emotional functioning and, of course, physical health. This is the reason that attention is paid to sleep within every treatment.
For more information:
-https://www.ted.com/speakers/matthew_walker
- https://www.sleepdiplomat.com/
-https://www.sleepadvisor.org/chronotypes/
- The Glymphatic System – A Beginner's Guide
- A Meta-Analysis of Group Cognitive Behavioral Therapy for Insomnia
Nutrition
Nutrition is also essential when it comes to physical as well as mental-emotional health. Nutritional psychiatry is a growing discipline with a focus on the importance of certain diets, the influence of our microbiome on our brain and immune system, and the negative effects of toxic substances and air pollution. Hence, it is possible to collaborate with a nutritionist during your treatment.
For more information:
- https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
- https://www.hsph.harvard.edu/nutritionsource/microbiome/
- Role of diet and its effects on the gut microbiome in the pathophysiology of mental disorder