Cognitive behavioral therapy in the treatment of addiction

What is psychotherapy? This is a therapeutic conversation, during which a professional psychotherapist or psychologist-psychotherapist helps the patient to understand and solve problems. Psychotherapy is the only method of treating mental disorders that considers a person as an indivisible whole, studies his essence and uses only an individual approach.

To choose a good psychotherapist, you need to pay attention to several important points:

• specialized medical or psychological education
• 3–5 years of work experience
• participation in educational events and conferences of the psychotherapeutic community

It is also important that the specialist answers the client’s questions as fully as possible, does not have a bad reputation on the Internet, and follows a moral and ethical code.

The goal of psychotherapy is to understand, bring to the surface and defeat what prevents a person from being happy. The psychotherapist does not make decisions for the person and does not impose his opinion on him, but helps him understand what the client really wants and how this can be achieved. Psychotherapy involves working on oneself, but when a person begins to get rid of the first uncertainty, anxiety and fears, it immediately becomes easier for him to move towards a new, fulfilling life.

There are a large number of methods, schools and directions in psychotherapy. Below we will talk about some popular techniques.

What is Cognitive Behavioral Therapy (CBT)

CBT is a complex psychotherapy based on human cognitive processes and behavior.

In practice, it has been used since the 60s of the last century. Its goal is to help a person work on negative thoughts and feelings in order to cope with mental problems.

In addition to addictions, CBT is used in the treatment of concomitant diseases:

• anxiety disorder;
• attention deficit disorder;
• bipolar disorder;
• obsessive-compulsive disorder;
• eating disorders;
• post-traumatic stress disorder.

Goals and methods of cognitive psychotherapy

The main goal of cognitive psychotherapy is to identify dysfunctional thoughts in the patient and their subsequent transformation. But, besides this, experts identify five goals of cognitive therapy:

• complete elimination of the symptoms of the disorder or reduction in the manifestations of the pathology;
• prevention of relapse after correction of mental state;
• improving patients’ perception of other types of therapy, including medications;
• resolution of a person’s psychological and social problems that may arise against the background of the disorder or immediately before its manifestation;
• elimination of the prerequisites that gave impetus to the development of the disorder.

During treatment, the therapist helps the patient understand the extent to which his thoughts influence his behavior, emotions, and physical condition. After a full course of cognitive therapy, a person can independently identify thoughts that negatively affect his psychological state. And most importantly, change dysfunctional beliefs into more rational thoughts.

The main methods of cognitive therapy include combating negative thinking, using alternative strategies for perceiving problem situations, re-experiencing events from the past, and imagination. Each of these methods is aimed at giving the patient the opportunity to relive and forget negative experiences, as well as acquire new learnings.

Cognitive psychotherapy is often complex. In addition to cognitive methods, psychotherapists in their work use various behavioral techniques that successfully complement each other.

What misconceptions does cognitive behavioral therapy work with?

• The addict thinks about approval from others, but not often about family problems and the interests of family members.
• He is hostile and distrustful of others and does not expect anything good from them. There's a catch waiting. In severe cases, persecution mania and phobias are observed.
• Blames not himself, but other people or circumstances. For example, “it was inconvenient to refuse drinking at a corporate party.”
• He thinks that it is easier to avoid life situations than to be responsible for the decisions made later. He is an outside observer and does not take any action to improve his life.
• Believes in the power of the past. Lives in regrets about himself and his behavior. Therefore, at the beginning of treatment, the patient is afraid of further social life: what if everything will be bad with her because he is a former drug addict?

How do body therapy sessions work?

The first task of a body therapist is to determine what internal problems prevent you from fully enjoying life and freely controlling your body. To do this, he identifies a problem area - an area of ​​the body where the muscles are constantly and unnaturally tense, and there is pain. This is an indicator that allows you to understand what is troubling a person - after all, this is the reason that caused the muscle tension. When it is possible to determine the cause, a physical psychologist offers special exercises that help to re-experience the condition that caused stress in order to let it go forever. A sign that the old problem has really been released will be the body - it will relax, getting rid of tensions.

Physical contact during communication between the therapist and the patient is not necessary - its presence or absence depends on the wishes of the patient. The work can also be done verbally, without touching.

It is worth noting that touch has a high psychotherapeutic effect, but only if the patient is disposed to this form of communication with the therapist.

What should be the outcome of cognitive behavioral therapy?

The patient begins to realize that many harmful actions are illogical. Negative emotions are irrational. He sees how negative feelings originate from lived experience or social environment. He no longer has to act based on his behavior patterns and use substances.

The addict understands why he feels or acts a certain way. He knows how these feelings and actions motivate the use of the object of addiction. This is precisely the mission of CBT, because in this way it is easier for a person to cope with addiction.

We help addicts discover thoughts about the desired substance (or action, if we are talking about games, for example) that arise “automatically.”

Such an “automatic” thought is impulsive and is often the result of misconceptions about oneself, uncertainty, and feelings of fear. Often people try to drown out this moral pain by drinking alcohol or drugs, gambling, etc.

Constantly revisiting painful memories will help reduce the pain they cause. After this, people can learn to behave in new ways so that the need for the object of dependence no longer arises.

Patients are freed from addiction with the help of:

• getting rid of misconceptions about yourself;
• self-help training to improve mood;
• teaching effective communication skills;
• instilling skills in managing triggers – situations that increase cravings for alcohol, etc.

Body-oriented therapy techniques:

There are different methods of body therapy:

• massage,
• breath,
• various exercises that can be done standing, sitting, lying down.

The purpose of the techniques is not to “fix” the body. They are aimed, first of all, at realizing the body and restoring connection with it.

Often a “side effect” of body-oriented therapy is an improved figure.

The fact is that drooping shoulders, incorrect posture, and sunken chests are often associated not with poor physical fitness, but with psychological problems. Unfulfilled desires, driven-in fears, complexes, worries, emotions that cannot find a way out accumulate in our body, causing it to bend and become ossified. When negative energy is released during therapy, the body straightens, becomes flexible and relaxed.

Basic techniques of cognitive behavioral therapy in the treatment of addiction

CBT specialists use special exercises (techniques) to make it easier for the patient to overcome addiction. Below are examples of such techniques.

Fixation of thoughts

Patients think about when they have negative thoughts and look for objective evidence. This evidence can be either confirmatory or disconfirming. The goal is to help a person think more balancedly and less categorically by critically evaluating what they are thinking about.

Example of a negative thought : “My boss doesn’t value me. I need a drink to feel better."

This thought transforms into the following : “Everyone makes mistakes. I will learn from my own mistakes, and my boss will be grateful to me. I don't need alcohol to feel better."

Experiments on behavior

The essence of these exercises is the contrast between negative and positive thoughts. The patient sees which of these thoughts are more effective in changing behavior. Some people benefit from a loyal attitude towards themselves, while others change for the better thanks to self-criticism.

Example: “If I berate myself after playing online poker, I will play less” or “If I talk to myself gently after playing online poker, I will play less.”

Figurative representation

This exercise involves the person thinking about memories that cause strong negative feelings in him. He pays attention to everything he sees and hears while thinking, to every emotion, thought or impulse that arises at that moment. By frequently revisiting painful memories, the addict can, over time, reduce the anxiety caused by them.

For example , he focuses on a painful childhood memory. He remembers every detail, including emotions. With repeated exposure, the memories cause him less and less pain, reducing the need to self-medicate with drugs or alcohol.

List of enjoyable activities

The essence of this technique is to compile a weekly list of exciting and healthy activities so that a person diversifies his everyday life. Tasks should be easy to complete and, of course, evoke positive emotions. This will help reduce the number of spontaneously arising negative thoughts, and therefore avoid the need for an object of dependence.

Example: a person is tired at work. To relax, instead of drinking, he relaxes for 15 minutes every day. He uses this time to find and listen to a new song by a contemporary musician.

Psychotherapeutic techniques in working with clients; methodological development

annotation

The methodological recommendations explain the concept of psychotherapeutic techniques and describe their practical application in working with different age categories of clients. The techniques are aimed at solving a wide range of psychological problems.

This methodological recommendation is intended for specialists and practicing psychologists working in the center, specializing in various areas of applied psychology and counseling.

Author: psychologist of the department of psychological and pedagogical assistance of the Budgetary Institution of the Khanty-Mansiysk Autonomous Okrug - Ugra “Rehabilitation Center for Children and Adolescents with Disabilities “Solnyshko” O.A. Kaneva

Explanatory note

In recent decades, various psychological techniques for influencing the psyche and behavior of a person have become popular, making it possible to adequately use mental resources to achieve set goals. Research on this problem is actively used in various spheres of human activity: in politics, business and management. They are the basis for the development and implementation of advertising and election campaigns, adopted by defense departments and intelligence services, etc.

Psychotherapeutic techniques are actions that serve to identify and neutralize maladaptive behavioral strategies, on the one hand, and replace them with productive ones, leading to an increase in the level of adaptability and a subjective improvement in the client’s quality of life, on the other.

Psychotechnology is a technology for solving practical problems of people’s mental activity; a system of basic psychotechniques: principles, methods and means of influencing human behavior by influencing the human psyche; technological techniques used for experimental research, observation and testing of mental behavior and human activity.

T.S. Kabachenko in his book “Methods of Psychological Impact” provides the following logical scheme for constructing psychotechnologies:

• It is possible to influence a person in solving a wide range of professional tasks, as well as at the everyday level, with the help of external stimuli of various modalities, through words and non-verbal stimuli, through regulating the level of satisfaction of a person’s needs and involving him in specially organized activities. We will further refer to the listed groups of factors as means of influence.

• We will designate a set of means of influence, united by a certain algorithm for their use, aimed at solving a certain psychological problem in specific conditions as a method of influence.

• Ways to solve a specific psychological problem, i.e. many specific techniques form a method of psychological influence.

• An algorithm for solving psychological problems that leads to a certain social effect forms an influence technology.

Thus, psychological technologies (psychotechnology, psychotechnics) can be considered as an algorithm for influencing the human psyche, methods for creating certain experiences (sensations, emotions, memories) that prompt the subject to the desired action. In reality, almost all of the humanitarian technologies used are built on the characteristics of human psychology and involve an impact on it, i.e. contain elements of psychotechnologies.

Now let's move on to specific examples of psychotherapeutic techniques and their application in practice.

Content

Psychotherapeutic techniques in working with clients.

In some cases, real help can be provided by fast-acting psychotherapeutic techniques, which are safe only if used correctly. These are simple exercises in imagination and self-hypnosis. We constantly resort to the help of imagination in everyday life: during any game, listening to pleasant music, watching movies. Any art cannot be imagined without elements of creative imagination and transformation. And we use self-hypnosis independently throughout our entire adult life.

You must understand that these techniques are designed to obtain additional psychological and physical resources in extreme conditions and circumstances. This means that in a stable, normal situation one should not resort to them due to the fact that if an additional resource is received, it will certainly have to be returned over time. It is impossible to stimulate psychological resources uncontrollably. Therefore, at your own discretion and at your own request, doing such exercises for a long time without the supervision of a specialist is strictly prohibited. Remember that the same medicine can both harm and heal. What is good and useful in the most difficult moments, when it comes to life and death, can be bad and harmful when critical circumstances have passed.

If while performing the technique you feel any kind of discomfort, you must stop the exercise immediately. We remind you once again that they are designed for those who need additional psychological resources.

Exercise “3 to 5”.

People often experience severe stress, shock, anxiety, they can lose control of themselves, fall into a state of panic, hysteria, really feel themselves and evaluate their actions, be aware of their actions, it becomes difficult for them to control themselves and think about the consequences. This is a natural state of psychological defense, but it not only hinders a person in such an acute and dangerous situation, but can also cost him or those around him the life.

People are often worried about the future and the unknown, which is aggravated by repeated experiences of traumatic events. It is important to bring a person out of a state of shock, to bring him “to himself” so that he again begins to perceive and contact the world around him, can be careful, think through his actions and control the situation.

This method helps bring a person back to reality. To do this, the person nearby must ask him:

• Quickly name 5 colors that he now sees before his eyes.
• Name 5 sounds that he hears at this time.
• Name 5 sensations of your body at the current moment.

After such exercises, a person usually returns to the “here and now” state. If necessary, you can additionally clap your palms in front of your face, as if giving a signal.

Exercise “Breathing on a countdown.”

This technique can be used to stop panic, drive away fear, and take control of yourself. The first thing to do in case of a panic attack and severe fear is to calm down. But this is easy to say, but how? Of course, using the countdown breathing technique.

Precautions - safe place.

It is better to start the exercise before panic and fear overwhelm.

Close your eyes. Start breathing deeply and slowly. At least 10 breathing cycles. Take a deep, quick breath and exhale slowly. Now imagine an electronic scoreboard. With a number, for example, 50 (generally from 10 to 100). For each such inhalation and exhalation, the number on the scoreboard decreases by one. That is, 50..49..48…47.. and so on until zero. Fifty breathing cycles with deep comfortable inhalation and slow exhalation. Don't take a very deep breath. Then return to normal breathing. Sit for a while with your eyes closed. Feel your body. Open your eyes. The result will not be long in coming.

Depending on the conditions, you can reduce or increase the number of cycles.

Exercise "Float".

When everything around seems terrible, despair sets in, strength is lost, one wants to give up, there is no faith in one’s own strength, there is no desire, indifference overcomes, a person needs at least a ray of confidence and hope to disperse dark thoughts and feelings, give confidence, suppress fear and fright To do this, you can use the following technique.

First read the contents of the exercise, then close your eyes, calm down, and only then do it.

Vividly imagine that you are a small float in a huge ocean... You have no goal, compass, map, rudder, oars... You move where the wind and ocean waves take you... A big wave may cover you for a while, but you again and again emerge to the surface... Try to feel these shocks and surfacing... Feel the movement of the wave, the force of the wind, the raindrops, the cushion of the sea below you, supporting you. What other sensations do you get when you imagine yourself as a small float in a big ocean? The float is your soul. She can always fight the elements and win. That's how it's built. And the elements, the storm, are also not eternal, they will subside, there will be sun and calm. Reach up. Now we need to believe and hope, and not despair.

Techniques aimed at repressing negative emotions (experiences) associated with being “stuck” on a personal problem.

Exercise “Drive away the problem.”

The client is asked to imagine that behind him there is any existing problem that he would like to get rid of. It is necessary to drive away the problem by pushing it away with a sharp movement of the hand back and a blow of the elbow, while saying: “Go away!”

Exercise "Rotating cube".

You need to mentally enclose your problem in a cube. Mentally rotate this cube with the problem, move it horizontally, and then remove it beyond the horizon. Exercises must be done 3–5 times.

Exercise “Erasing negative information.”

Sit down and relax. Close your eyes. Imagine in front of you a blank sheet of paper, pencils, and an eraser. Mentally draw on a piece of paper a negative situation that you need to forget. This can be a real picture, a figurative association, a symbol, etc. Mentally take an eraser and begin to successively “erase” the mentally created negative situation from a sheet of paper. “Erase” until the picture disappears from the sheet. Open your eyes. Check. To do this, close your eyes and imagine the same sheet of paper. If the picture does not disappear, take the eraser again and “wash” until it disappears completely. After some time, the exercise can be repeated.

After each exercise, it is necessary to discuss its effectiveness:

• how positively it was received by the client;
• did he find it useful and convenient;
• what sensations did he experience?
• Has internal tension decreased?

During counseling, it is necessary to select for each specific client those psychotechniques that are most suitable for him.

We remind you once again that if you experience any unpleasant sensation, you must immediately stop performing any of the listed exercises.

Art therapeutic techniques for working with adults.

Some techniques for art therapeutic work in pairs.

1. “Drawing in pairs.” Draw with a partner on a piece of paper. If you are having difficulty due to the lack of “rules of the game”, you can follow the following conditions: one draws with winding lines, the other with straight lines, each uses a specific color or group of colors, one tries to copy what the other draws (at the same time).

2. “Doodles by D. Winnicott.” Draw some doodles and give them to your partner, who must create an image from them. Options: Draw a symbol or image of the current moment or state. Switch with a partner and try to continue the drawing without disturbing what he has drawn. Then discuss together your associations with each other's drawings. Similar to the previous one, but with a choice of topic or, on the contrary, completely spontaneously.

Family art therapy techniques.

1. "Family portrait." Realistic, abstract, symbolic depiction of family members. Options: self-portrait, depiction of family members as animals or objects, depiction of several family members with dialogue between them, select and cut out illustrations from magazines reminiscent of the family and the relationships between its members.

2. “Kinetic drawing of a family.” Depict family members in the process of joint or individual activities, or a scene from family life. Options: similar to the previous one, but with clarification of the plot, etc., depict yourself in any role that you play in the family, depict the plan of your home and place family members in it performing some activity.

3. “Sculpture of family relationships.” Depict family relationships as a sculptural group. You can use plasticine, clay, the group members themselves, etc. Options: create a sociogram reflecting the “I” in its connection using circles of the appropriate size located at different distances from, create a model in the form of a three-dimensional “mobile” using a hanger, cardboard, thread, etc. Draw a “family tree”. The parts of the tree should symbolize different family members.

4. "Childhood memories." Depict in a drawing or sculpture any episode from your childhood. Options: illustrate a “journey” into the world of childhood, depict yourself, your interests, occupation and figure at the present moment, and then the same thing at a certain moment in your childhood, depict it as a “doll’s house”. Your family situation when you were a child, became a parent, or a grandparent.

5. Parental relationships. Divide into two groups: “children” and “parents”. Depict a game between parents and children, then the “children” begin to draw under the guidance of the “parents”, and the “parents” create drawings for the “children”. The work ends with a discussion about the relationship between children and parents... Options: depict your mother and father criticizing you, distribute the roles of family members between group members and depict a scene of family life.

6. “Emotional portraits.” Mother and father or husband and wife paint “emotional portraits” of each other. Then they pass the drawings on to each other and correct the images, making them the way they would like to see themselves. Option: create a realistic self-portrait and give it to your partner so that he can make it the way he would like to see you.

7. “The most important things.” Each family member draws what is most important to him at the moment. The drawings are then discussed together.

8. “Problems and their resolution.” Each family member portrays a family problem and how it affects their life, such as alcoholism, illness, disability, unemployment, etc.

Art therapy techniques in working with children.

Correction of emotional distress in children.

1. "Free drawing in a circle."

Goal: establishing communication, unification, harmonization of emotional state.

Materials: a large sheet of paper in the form of a circle, paint, brushes, a container of water.

Instructions: children are asked to take turns drawing roads to each other in a circle.

1. "Drawing on a wet sheet."

Goal: stress relief, tactile stimulation, harmonization of emotional state, development of imagination.

Materials: watercolor, brush, container with water, sponge.

Instructions: ask the child to wet a sheet of paper with a sponge and put dots on it, draw lines, watching how the colors spread.

1. "Water fireworks"

Goal: stress relief, tactile stimulation, emotional response, imagination development.

Materials: watercolor, brush, sink with water.

Instructions: ask the child to draw on the water and look at the resulting shapes.

Note: to introduce your child to the lesson when working with phobias, you can read the poem:

It’s very scary - no problem,

Let the water help me.

I paint it with paint, I let it go,

I'm not afraid and I'm not bored.

1. "Crayons - race."

Goal: response to tension and aggressive tendencies, harmonization of emotional state, physical and emotional stimulation.

Materials: crayons, sheet of cardboard.

Instructions: the child makes strokes on the sheet at different rates (slowly - quickly).

1. "Color of stones."

Goal: stress relief, tactile stimulation, development of creative imagination.

Materials: stones, gouache, brush, container with water.

Instructions: ask your child to color the stones the way he wants.

1. "Paintings".

Goal: development of motor skills, tactile stimulation, development of skills of choice and “accepting boundaries,” harmonization of the emotional state.

Materials: boxes of different sizes, paper of different textures, paints, brushes, container with water.

Instructions: invite the child to choose any of the boxes, stick the paper without going beyond the box, and color it at his own discretion.

1. "Face".

Goal: knowledge of the child’s inner world, elaboration of the topic of relationships with parents.

Materials: templates with images of faces (female, male, children), paint, brushes, shadows, lipstick.

Instructions: the child is asked to color the face templates and, if desired, comment on their work.

1. "Ornament".

Goal: development of motor skills, spatial concepts, sense of rhythm, stabilization of the psycho-emotional state, ordering of experiences.

Materials: pictures with ornaments, materials for art activities (paints, crayons, plasticine), paper.

Instructions: invite the child to look at the proposed ornaments, and then draw whatever he wants based on the impressions received.

Note: pay special attention to which ornament the child chooses (black and white, color, mixed).

1. "Family".

Goal: to identify the child’s emotional state, feelings and ideas associated with parent-child relationships, to study the characteristics of the child’s interaction with the world.

Materials: templates of figures (female, male, children), paints, brushes, container with water.

Instructions: the child is asked to color the shape templates and, if desired, comment on his work.

1. "Mirror Monster"

Goal: relieve tension, overcome anxious-phobic reactions. On the one hand, the child sees his reflection in the mirror through drawn fear (a metaphor that the child’s body is filled with fear), on the other hand, there is an opportunity to distance himself from fear and maintain control over it.

Materials: child's full-length mirror, paints, brushes, container with water.

Instructions: ask the child to draw on the mirror what scares him, his fear.

1. "Mask".

Goal: awareness and response of feelings, development of imagination.

Materials: blank plaster mask, gouache, brushes, container with water.

Instructions: invite your child to color the mask the way he wants.

1. "Creating images in color."

Goal: development of the emotional sphere, response of emotions, stimulation.

Materials: blanks (wooden), paints, brushes, container with water.

Instructions: the specialist prepares the children for work: “One, two, three, four, five. The brush went out for a walk. I played, danced, and wanted to draw.” Next, children are invited to paint over the blanks the way they want. The specialist pays attention to the nature of the blank (characteristics based on the choice of figures).

1. "Little Giraffe"

Goal: disclosure of resources in a child in an age crisis of 3 years. Training attention and creative thinking.

Materials: watercolor, brush, container with water, stones, sheet of paper, toy giraffe and turtle.

Instructions: after reading the fairy tale “Little Giraffe,” ask the child to help the giraffe make the spots lighter and paint over the pebbles. Praises that the child does everything himself.

Fairy tale “Little Giraffe” (Suchkova N.O.).

Once upon a time there lived a little giraffe. And he really loved to repeat two phrases: “I myself!! And “I don’t want to!” The giraffe was capricious and fought. The animals that lived nearby tried to avoid the giraffe. And then one day the big turtle said to the giraffe:

- Why are you stubborn and fighting? Do you want everyone to be afraid of you?

The giraffe, out of habit, replied: “I don’t want to!”

- May I help you? You are so angry that the spots on your body become so bright that everyone around you is afraid to approach you. Let's make them a little paler?

- No. Me myself!

The giraffe began to spread bright spots with water and paint the pebbles lying on the road. Looking at this, the big turtle smiled and said:

- Well done! Now you can monitor your spots yourself. Once they become very bright, make them paler. You are so great!

14. “Drawing on a doll.”

Goal: better knowledge of the child’s inner world, development of imagination.

Materials: gouache, brushes, container with water, doll.

Instructions: ask the child to color the doll the way he wants.

1. "Colorful sheets."

Goal: improving self-regulation mechanisms, training the sequence of actions, extinguishing hyperactivity.

Materials: four large sheets of paper, gouache brush, container with water, tape, scissors.

Instructions: the child paints the sheets of paper one by one (red, yellow, blue, green), and then hangs the sheets on the wall in the same sequence, covering one another.

Conclusion

So, psychology today has very, very many techniques and methods, both individual and group, and at the beginning of his professional path the psychologist chooses between them, but as his experience grows, he begins to look at psychology as a whole. From this moment on, the psychologist either begins to use all the techniques and methods - i.e. any technique that suits the client’s personality, or he remains in his chosen direction of work - and this direction begins to spread and include many techniques and methods. And the psychologist then becomes a kind of artist, the creator of his own path.

Bibliography

1. Kabachenko T.S. Methods of psychological influence. – M.: Pedagogical Society of Russia, 2000
2. Kochunas R. Psychological counseling. Group psychotherapy. – M., 2003
3. Free body. Reader on body-oriented therapy and psychotechnics / Edited by V.Yu. Baskakova. – M.: Institute of General Humanitarian Studies, 2001
4. Sitnikov A.P. Modern applied psychotechnologies. Process and language of communication. M.: RAU. Political Science Center, 1992

For notes

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Why understand the types of psychotherapy?

The term “psychotherapy” implies a huge number of areas, approaches and methods, starting with individual conversations and ending with games, dances and tests. All techniques help to explore human emotions and find a route to improving life.

Today, many turn to specialists for help or at least think about such a step. However, it is not so easy to choose: some therapists work with couples, and some with families or groups of people, some with children and adolescents, and some with adults, and there are so many directions themselves, that it's easy to get confused. Friends can recommend a good doctor who cured them of depression, but your situation is most likely completely different. The experts themselves most often suggest using only those methods that they practice. And people ask a logical question: what exactly will help me?