Perimenopause is a phase in a woman’s life that signals the transition to menopause. Understanding the symptoms and taking care of yourself during this time is crucial for a smooth journey. Here are some insights into perimenopause symptoms and self-care tips to help you navigate this natural process.
Symptoms of Perimenopause
Perimenopause is characterized by various symptoms that can vary from woman to woman. Here are some common signs to look out for:
Irregular Menstruation
Irregular periods are a hallmark sign of perimenopause. Fluctuating estrogen levels can lead to changes in your menstrual cycle, causing periods to become shorter, longer, heavier, or lighter. While this can be frustrating, it is a normal part of the transition.
Menopause and Mental Health
Anxiety and depression can often accompany perimenopause due to hormonal changes. It’s essential to address these symptoms and seek support from a healthcare provider if needed.
Hair Changes
Hormonal fluctuations can affect hair growth, leading to thinning on the scalp. Understanding these changes can help you manage them effectively.
Mood Swings
Changes in behavior and mood can be indicative of menopausal symptoms. Lower estrogen levels can impact how you feel and behave, so it’s essential to recognize these changes.
Vaginal Health
Changes in vaginal health, such as dryness and incontinence, are common during perimenopause. Seeking guidance from a healthcare provider can help you manage these symptoms.
Night Sweats and Sleep
Night sweats and sleep disturbances can disrupt your rest and impact your overall well-being. Implementing strategies to improve sleep quality is crucial during this time.
Weight Management
Weight gain, especially around the abdominal area, is common during menopause. Understanding the factors contributing to weight changes can help you make informed choices.
Perimenopause Self-Care Tips
Self-care plays a vital role in managing perimenopause symptoms and promoting overall well-being. Here are some tips to help you navigate this phase:
Regular Exercise
Engaging in physical activity can help alleviate symptoms and support your overall health. Aim for regular exercise to boost your mood and maintain your well-being.
Prioritize Sleep
Getting sufficient sleep is essential for your health and mood. Establishing a bedtime routine and creating a conducive sleep environment can improve your sleep quality.
Healthy Lifestyle Choices
Avoiding excess alcohol and smoking, along with eating a balanced diet, can help manage symptoms and reduce the risk of chronic diseases.
Consider Natural Alternatives
Exploring natural alternatives to hormone therapy can provide relief from symptoms. Supplements and lifestyle changes may offer a holistic approach to managing perimenopause.
Perimenopause is a natural phase that every woman experiences differently. By understanding the symptoms and embracing self-care practices, you can navigate this transition with grace and prioritize your well-being.
For more information on perimenopause and women’s health, consult a healthcare provider or specialist in the field.
Dr. Arianna Sholes-Douglas, MD, FACOG, is a renowned expert in women’s health and the founder of Tula Wellness Center in Tucson, Arizona.
Frequently Asked Questions
How safe is holistic medicine?
Holistic medicine is safe because it does not contain harmful drugs. It is a natural treatment for people who have been using it for centuries.
They have been shown to cure many illnesses, such as arthritis, chronic pain, asthma, cancer, high blood pressure, diabetes, heart disease, obesity, depression, anxiety, stress, insomnia, sexual dysfunction, infertility, etc.
Millions of people worldwide suffer from various diseases and can also use holistic medicines. They include homeopathy. acupuncture. chiropractic care. herbal treatments. massage therapy. Yoga, meditation. biofeedback. Nutrition, counseling. Physical fitness. exercise. These therapies target the whole person and not just the symptoms.
What are the health benefits of complementary and alternate medicine?
People who feel they do not receive enough help from allopathic medicine may use complementary and alternative medicine (CAM). These include herbal medicines and mind-body therapies, such as acupuncture or massage therapy, homeopathy (traditional Chinese medicine), chiropractic care, biofeedback and hypnosis. Because they are not part of the standard medical treatment system, CAM practitioners will often recommend alternative therapies. However, many CAM therapies also incorporate elements of conventional medicine. For example, some forms of acupuncture are performed with needles, while others involve acupressure or moxibustion with heat.
Some CAM therapies can be effective for pain relief, stress management, relaxation, sleep disorders, and anxiety. They can also help with fatigue and improve your overall sense of well-being. Some CAM therapies address specific conditions like fibromyalgia or chronic fatigue syndrome, irritable bowel disease, rheumatoid arthritis, cancer, and diabetes. Other CAM therapies might be more enjoyable.
There is no definitive definition of CAM. However, most definitions include at a minimum one of the following:
- A holistic perspective that looks at the whole person, including body, mind as well as spirit and environment.
- The belief in mind-body interaction and influence
- An individual’s belief that illness is due to an imbalance in his/her environment.
- It is important to treat the whole person, not just the symptoms.
- Combination of Eastern philosophy with Western science
- Mind, body, and spirit-integrated treatment methods
- Natural products are better than synthetic chemicals
- The healing touch
- Mindfulness
- Meditation
- Acupuncture
- Yoga
- Herbal remedies
- Homeopathy
- Chiropractic care
- Massage therapy
- Hypnotherapy
- Spiritual healing
- Biofeedback
- Nutritional counseling
- Energy healing
Certain CAM therapies have potential dangers, as well as their potential benefits. If used incorrectly, some therapies can cause severe harm or even death. Other therapies have potential side effects which must be considered against the perceived benefits. Discuss these concerns with your doctor before you decide to use any CAM.
Why do people with cancer use alternative methods?
Cancer patients are often faced with many challenges when they try to find ways to cope with their illnesses. Some patients may believe they are doomed to failure or that there is no way out. Some patients may feel nausea, pain, fatigue, loss of appetite, weakness, or other symptoms.
Additionally, most traditional treatments do not work against cancer cells. Therefore, cancer patients seek other therapies, such as complementary medicine. Nearly half of cancer patients use alternative medicines at some point during treatment, according to studies.
Some cancer patients choose complementary medicine over chemotherapy, believing it will be easier for them to manage side effects. It may be because it’s less expensive.
These are just a few of the reasons why you might want to consider them:
Natural remedies may be able to prevent a recurrence, according to some patients.
Many people believe that natural remedies could improve the quality and quantity of their lives.
Others believe natural remedies could reduce your chance of developing cancer.
People concerned about possible side effects of chemotherapy use natural remedies as first-line therapy.
Is holistic healing legitimate?
Both yes and no. Yes. Because many medicines have been proved effective against different diseases. They can’t treat all conditions. It all depends on your definition of “holistic.” If holistic means taking into account all aspects a person’s well-being, then yes. However, if it simply means that natural remedies are preferred to chemical ones, then no.
Some people believe holistic medicine dates back to ancient times. However, this is simply false. Although some healers in ancient Egypt, Greece, and Rome used natural remedies, they did so without scientific knowledge.
Medical practitioners started to study anatomy and physiological science in the Middle Ages. This led to the development and practice of surgery, obstetrics and pharmacology. The majority of Western countries had built public hospitals by the 19th century that allowed trained doctors to offer medical care.
Conventional medicine has become the dominant form for healthcare. Many people still prefer to utilize complementary and alternate medicine. Many people find it more effective than prescription drugs.
For example, some people feel more relaxed after receiving massage therapy rather than taking tranquilizers. Others prefer healthy eating to prescription medication. Some people find that exercising regularly is beneficial for their bodies.
Statistics
- A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
External Links
cam.cancer.gov
liebertpub.com
- Games for Health Journal, Mary Ann Liebert, Inc., publishers
- Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING, TENSION-TYPEHEADACHE – PubMed
- PubMed: A Randomized Controlled Trial to Determine the Effects of Foot Reflexology on Depression and Hospital Anxiety in Older Females: A Randomized Controlled Study – PubMed
webmd.com
How To
What products are used in holistic medicine and what do they look like?
These products are best described as “natural” although not necessarily organic. Although they may have been grown using pesticides or natural fertilizers, the products were also processed in safer ways for human health. Some herbs may cause allergic reactions so you might need to prepare them differently depending on what they are. Herbs sold at health food stores are more standardized than those sold at grocery stores. These herbicides and/or fungicides are often higher in the latter.
Herbal supplements are often made from dried herbs. Some people prefer buying them in liquid form, which tends to be cheaper. But, liquid herbs are not necessarily safer. Liquid herbs can lose nutrients during processing. There’s no guarantee that the product will retain its original potency. In addition, most herbal supplements don’t undergo quality control testing before being put on store shelves.
Spices and herbs are usually added to foods after they have been cooked. These condiments include ketchup and mustard, salad dressings, barbecue sauces, soup mixtures, and marinades.
Supplements are generally taken orally (by taking them by mouth). Most vitamins and minerals come in tablet form. Some are also available as capsules.
Homeopathic remedies may be high-diluted substances that have been extracted from either plant, animal, mineral or synthetic sources. They can stimulate the body’s healing abilities. They can be called “homeopathic”, but they don’t work the same as regular medications. They activate the immune system of the body to restore balance and promote well-being. Homeopathic remedies can be considered safe and non-toxic. They are widespread in Europe, Canada Australia, New Zealand South America, Asia and Africa.
Acupuncture involves inserting fine needles into specific points along the meridians of your body. This is based on traditional Chinese medical theories that energy channels are the pathways through which life force flows. The theory states that illness occurs when blockages occur in these channels. By stimulating certain points along the meridian lines with fine needles, energy flow is believed to be restored, and the body returns to normal functioning.
Chiropractors correct misalignments by manipulating the spine. This technique was developed in 1895 by Daniel David Palmer, an American doctor. He claimed he could diagnose ailments and cure diseases through manipulating the vertebrae. His methods included spinal adjustments. Muscle tests. And percussion.
Chiropractic has grown in popularity over the last few years. Many people think it is more effective than traditional medicine for back pain.
Massage therapy uses rubbing, kneading and tapping to massage muscles, joints, as well as other body parts. Massage is a great way to relax tight muscles and reduce tension. Swedish massage, deep-tissue, sports, reflexology and myofascial relief are some of the techniques used by massage therapists.
Reflexology can be described as alternative medicine. It involves applying pressure to certain areas on the feet and hands with thumb pads or fingers. Reflexologists claim that this method stimulates the body’s natural ability to heal.
Aromatherapy is the use of essential oils obtained from plants to alleviate stress, enhance well-being, and elevate moods. Essential oils are therapeutic as their chemical makeup can benefit health conditions such arthritis treatment to headache relief. Aromatherapy can be used in many ways, including:
Craniosacral therapy uses gentle touch to relieve pain and discomfort. Cranial refers to the skull; sacrum means “sac” in Latin, and cranial sacral therapy combines both. The therapist uses light pressure to the head, neck, shoulders and arms of the patient while moving her/his fingers across their body.
Cupping therapy uses cups placed on the skin to produce suction and draw out toxins. Cupping therapy can also be combined with moxibustion (burning of herbs) or acupuncture to help detoxify.
Oral or topical supplements can contain vitamins, minerals and herbal extracts as well as amino acids, enzymes. Probiotics, antioxidants and fatty acid are all examples of dietary supplements. Dietary supplements are regulated by the FDA under the Dietary Supplements Health and Education Act of 1995. To be sold legally, a diet supplement must meet two conditions. It must be a “dietary component,” which means it contains more than 1% of a vitamin or mineral, herb, or any other botanical listed on Food and Drug Administration’s Generally Recognized as Safe List. It must adhere to Good Manufacturing Practices. This means it was properly manufactured.
Electrotherapy uses electric currents to stimulate muscles and nerves. The most common form of electrotherapy is transcutaneous electric nerve stimulation (TENS). Low-level electrical pulses are delivered by TENS devices using electrodes that are placed on the skin. These pulses activate the brain’s pain receptors and block them. There are also electromagnetic therapy options such as magnetic field therapy, interferential current therapy, and ultrasound therapy.
Energy healing is based in the belief that everyone has inherent healing abilities. Also, that our thoughts, emotions, and beliefs can have an impact on our physical health. Although energy healing has been practiced since ancient days, practitioners today accept that there is more than one layer of energy. One layer is called emotional energy. Another is called mental energy. Others include psychic, spiritual and chakras. Vital, life force, prana. Kundalini, biofield. Aura, quantum fields, and prana. These energies may be connected to the entire universe, according to some. Some claim that they can heal others using just their mind. The scientific evidence for energy medicine is still limited.
Energy psychology studies how human emotions impact physiological functions. Sometimes, it’s considered an alternative therapy to psychotherapy. It focuses less upon past events and more on helping clients alter their present behavior. Although energy psychology does not have a particular theoretical framework, it draws from many disciplines including cognitive behavioral therapy (CBT), transactional analysis, interpersonal psychoanalysis and attachment theory.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: Dick Benson
Title: Understanding Perimenopause: Symptoms, Self-Care, and Tips
Sourced From: alternativemedicine.com/womens-health/menopause/5-signs-that-youre-entering-menopause/
Published Date: Mon, 04 Nov 2024 20:02:32 +0000
Frequently Asked Questions
How safe is holistic medicine?
Holistic medicine is safe because it does not contain harmful drugs. It is a natural treatment for people who have been using it for centuries.
They have been shown to cure many illnesses, such as arthritis, chronic pain, asthma, cancer, high blood pressure, diabetes, heart disease, obesity, depression, anxiety, stress, insomnia, sexual dysfunction, infertility, etc.
Millions of people worldwide suffer from various diseases and can also use holistic medicines. They include homeopathy. acupuncture. chiropractic care. herbal treatments. massage therapy. Yoga, meditation. biofeedback. Nutrition, counseling. Physical fitness. exercise. These therapies target the whole person and not just the symptoms.
What are the health benefits of complementary and alternate medicine?
People who feel they do not receive enough help from allopathic medicine may use complementary and alternative medicine (CAM). These include herbal medicines and mind-body therapies, such as acupuncture or massage therapy, homeopathy (traditional Chinese medicine), chiropractic care, biofeedback and hypnosis. Because they are not part of the standard medical treatment system, CAM practitioners will often recommend alternative therapies. However, many CAM therapies also incorporate elements of conventional medicine. For example, some forms of acupuncture are performed with needles, while others involve acupressure or moxibustion with heat.
Some CAM therapies can be effective for pain relief, stress management, relaxation, sleep disorders, and anxiety. They can also help with fatigue and improve your overall sense of well-being. Some CAM therapies address specific conditions like fibromyalgia or chronic fatigue syndrome, irritable bowel disease, rheumatoid arthritis, cancer, and diabetes. Other CAM therapies might be more enjoyable.
There is no definitive definition of CAM. However, most definitions include at a minimum one of the following:
- A holistic perspective that looks at the whole person, including body, mind as well as spirit and environment.
- The belief in mind-body interaction and influence
- An individual’s belief that illness is due to an imbalance in his/her environment.
- It is important to treat the whole person, not just the symptoms.
- Combination of Eastern philosophy with Western science
- Mind, body, and spirit-integrated treatment methods
- Natural products are better than synthetic chemicals
- The healing touch
- Mindfulness
- Meditation
- Acupuncture
- Yoga
- Herbal remedies
- Homeopathy
- Chiropractic care
- Massage therapy
- Hypnotherapy
- Spiritual healing
- Biofeedback
- Nutritional counseling
- Energy healing
Certain CAM therapies have potential dangers, as well as their potential benefits. If used incorrectly, some therapies can cause severe harm or even death. Other therapies have potential side effects which must be considered against the perceived benefits. Discuss these concerns with your doctor before you decide to use any CAM.
Why do people with cancer use alternative methods?
Cancer patients are often faced with many challenges when they try to find ways to cope with their illnesses. Some patients may believe they are doomed to failure or that there is no way out. Some patients may feel nausea, pain, fatigue, loss of appetite, weakness, or other symptoms.
Additionally, most traditional treatments do not work against cancer cells. Therefore, cancer patients seek other therapies, such as complementary medicine. Nearly half of cancer patients use alternative medicines at some point during treatment, according to studies.
Some cancer patients choose complementary medicine over chemotherapy, believing it will be easier for them to manage side effects. It may be because it’s less expensive.
These are just a few of the reasons why you might want to consider them:
Natural remedies may be able to prevent a recurrence, according to some patients.
Many people believe that natural remedies could improve the quality and quantity of their lives.
Others believe natural remedies could reduce your chance of developing cancer.
People concerned about possible side effects of chemotherapy use natural remedies as first-line therapy.
Is holistic healing legitimate?
Both yes and no. Yes. Because many medicines have been proved effective against different diseases. They can’t treat all conditions. It all depends on your definition of “holistic.” If holistic means taking into account all aspects a person’s well-being, then yes. However, if it simply means that natural remedies are preferred to chemical ones, then no.
Some people believe holistic medicine dates back to ancient times. However, this is simply false. Although some healers in ancient Egypt, Greece, and Rome used natural remedies, they did so without scientific knowledge.
Medical practitioners started to study anatomy and physiological science in the Middle Ages. This led to the development and practice of surgery, obstetrics and pharmacology. The majority of Western countries had built public hospitals by the 19th century that allowed trained doctors to offer medical care.
Conventional medicine has become the dominant form for healthcare. Many people still prefer to utilize complementary and alternate medicine. Many people find it more effective than prescription drugs.
For example, some people feel more relaxed after receiving massage therapy rather than taking tranquilizers. Others prefer healthy eating to prescription medication. Some people find that exercising regularly is beneficial for their bodies.
Statistics
- A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
External Links
cam.cancer.gov
liebertpub.com
- Games for Health Journal, Mary Ann Liebert, Inc., publishers
- Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING, TENSION-TYPEHEADACHE – PubMed
- PubMed: A Randomized Controlled Trial to Determine the Effects of Foot Reflexology on Depression and Hospital Anxiety in Older Females: A Randomized Controlled Study – PubMed
webmd.com
How To
What products are used in holistic medicine and what do they look like?
These products are best described as “natural” although not necessarily organic. Although they may have been grown using pesticides or natural fertilizers, the products were also processed in safer ways for human health. Some herbs may cause allergic reactions so you might need to prepare them differently depending on what they are. Herbs sold at health food stores are more standardized than those sold at grocery stores. These herbicides and/or fungicides are often higher in the latter.
Herbal supplements are often made from dried herbs. Some people prefer buying them in liquid form, which tends to be cheaper. But, liquid herbs are not necessarily safer. Liquid herbs can lose nutrients during processing. There’s no guarantee that the product will retain its original potency. In addition, most herbal supplements don’t undergo quality control testing before being put on store shelves.
Spices and herbs are usually added to foods after they have been cooked. These condiments include ketchup and mustard, salad dressings, barbecue sauces, soup mixtures, and marinades.
Supplements are generally taken orally (by taking them by mouth). Most vitamins and minerals come in tablet form. Some are also available as capsules.
Homeopathic remedies may be high-diluted substances that have been extracted from either plant, animal, mineral or synthetic sources. They can stimulate the body’s healing abilities. They can be called “homeopathic”, but they don’t work the same as regular medications. They activate the immune system of the body to restore balance and promote well-being. Homeopathic remedies can be considered safe and non-toxic. They are widespread in Europe, Canada Australia, New Zealand South America, Asia and Africa.
Acupuncture involves inserting fine needles into specific points along the meridians of your body. This is based on traditional Chinese medical theories that energy channels are the pathways through which life force flows. The theory states that illness occurs when blockages occur in these channels. By stimulating certain points along the meridian lines with fine needles, energy flow is believed to be restored, and the body returns to normal functioning.
Chiropractors correct misalignments by manipulating the spine. This technique was developed in 1895 by Daniel David Palmer, an American doctor. He claimed he could diagnose ailments and cure diseases through manipulating the vertebrae. His methods included spinal adjustments. Muscle tests. And percussion.
Chiropractic has grown in popularity over the last few years. Many people think it is more effective than traditional medicine for back pain.
Massage therapy uses rubbing, kneading and tapping to massage muscles, joints, as well as other body parts. Massage is a great way to relax tight muscles and reduce tension. Swedish massage, deep-tissue, sports, reflexology and myofascial relief are some of the techniques used by massage therapists.
Reflexology can be described as alternative medicine. It involves applying pressure to certain areas on the feet and hands with thumb pads or fingers. Reflexologists claim that this method stimulates the body’s natural ability to heal.
Aromatherapy is the use of essential oils obtained from plants to alleviate stress, enhance well-being, and elevate moods. Essential oils are therapeutic as their chemical makeup can benefit health conditions such arthritis treatment to headache relief. Aromatherapy can be used in many ways, including:
Craniosacral therapy uses gentle touch to relieve pain and discomfort. Cranial refers to the skull; sacrum means “sac” in Latin, and cranial sacral therapy combines both. The therapist uses light pressure to the head, neck, shoulders and arms of the patient while moving her/his fingers across their body.
Cupping therapy uses cups placed on the skin to produce suction and draw out toxins. Cupping therapy can also be combined with moxibustion (burning of herbs) or acupuncture to help detoxify.
Oral or topical supplements can contain vitamins, minerals and herbal extracts as well as amino acids, enzymes. Probiotics, antioxidants and fatty acid are all examples of dietary supplements. Dietary supplements are regulated by the FDA under the Dietary Supplements Health and Education Act of 1995. To be sold legally, a diet supplement must meet two conditions. It must be a “dietary component,” which means it contains more than 1% of a vitamin or mineral, herb, or any other botanical listed on Food and Drug Administration’s Generally Recognized as Safe List. It must adhere to Good Manufacturing Practices. This means it was properly manufactured.
Electrotherapy uses electric currents to stimulate muscles and nerves. The most common form of electrotherapy is transcutaneous electric nerve stimulation (TENS). Low-level electrical pulses are delivered by TENS devices using electrodes that are placed on the skin. These pulses activate the brain’s pain receptors and block them. There are also electromagnetic therapy options such as magnetic field therapy, interferential current therapy, and ultrasound therapy.
Energy healing is based in the belief that everyone has inherent healing abilities. Also, that our thoughts, emotions, and beliefs can have an impact on our physical health. Although energy healing has been practiced since ancient days, practitioners today accept that there is more than one layer of energy. One layer is called emotional energy. Another is called mental energy. Others include psychic, spiritual and chakras. Vital, life force, prana. Kundalini, biofield. Aura, quantum fields, and prana. These energies may be connected to the entire universe, according to some. Some claim that they can heal others using just their mind. The scientific evidence for energy medicine is still limited.
Energy psychology studies how human emotions impact physiological functions. Sometimes, it’s considered an alternative therapy to psychotherapy. It focuses less upon past events and more on helping clients alter their present behavior. Although energy psychology does not have a particular theoretical framework, it draws from many disciplines including cognitive behavioral therapy (CBT), transactional analysis, interpersonal psychoanalysis and attachment theory.
