Author: LB

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How to choose a CBT Therapist

When you’re new to the world of counselling and psychotherapy it can feel a daunting task to find a therapist. Unfortunately, protecting the public from unqualified therapists is a challenge because ‘CBT Therapist’ is not a protected title; anyone can call themselves a CBT Therapist, and anyone can say they provide CBT. Hopefully, this checklist will help you to find the right therapist who has the qualities, skills and experience to provide you with evidence-based therapy that can make a difference to your life:

This image has an empty alt attribute; its file name is Mental-Health-Matters-photo-1024x641.jpg
  • When searching online, pay close attention to the therapist’s biography, how did they become a CBT therapist and what is their wider experience in the mental health field?
  • Check that they are accredited by the BABCP. This is the lead organisation for cognitive and behavioural psychotherapies in the UK and Ireland. This is the professional body that governs the standards, ethics and conduct of CBT therapists. To become accredited the therapist must demonstrate high standards of post-graduate training in CBT and significant experience in a core profession related to mental health. You can check the accreditation status of CBT Therapists here: https://babcp.com/CBTRegister/Search#/
  • Talk to trusted friends, family or co-workers to see if they can recommend a therapist to you.
  • Speak with your GP or other health professionals in case they can make a referral on your behalf.
  • Think about accessibility.  Do you prefer to meet the therapist face to face or does remote therapy suit you better? Do their working hours fit with your lifestyle and family commitments.
  • Call a few therapists and have a quick chat. How quickly they respond and how they answer your questions will tell you a lot. Do they listen without judgement and put you at ease? Do they sound friendly and professional.
  • Finally, if you start therapy and discover that the therapist isn’t a good fit for you, they won’t be offended if you want to discuss this before deciding whether you want to book further sessions.     

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4 Myths about CBT

MYTH 1:  The ultimate goal of CBT is to shift negative thoughts to positive ones.

CBT does focus on challenging negative thinking patterns and for this reason many people believe  clients are simply invited to think positively about their problems. CBT actually encourages people to take a realistic look at their lives and explore more flexible, helpful ways of thinking. If a client has negative thoughts about a situation, they may well be right. Their job may  be very difficult or they may have a challenging health condition. CBT helps people identify, accept and embrace both pleasant and unpleasant thoughts and feelings and try to find alternative, more helpful ways of coping with life’s demands.

MYTH 2: CBT isn’t interested in deeper causes. It’s all “surface stuff.”

A common misconception about CBT is that it isn’t interested in deeper rooted problems. However, while many clients will improve by working solely with how they think about current events, CBT therapists will often work directly with client’s long term negative beliefs (rather than just their present negative automatic thoughts) and part of this inevitably involves childhood historical events in order to understand where these beliefs have come form. 

MYTH 3: CBT is a rigid, mechanical approach designed to simply retrain the brain.

While CBT has many tools in it’s tool box, people’s individuality is not ignored. In addition to the mainstream version of CBT originally developed by Ellis &Beck in the 1950′ and 60’s, CBT now includes a range of approaches developed to treat different types of psychological, emotional and behavioural problems. Some of these include:

  • Acceptance and Commitment Therapy.
  • Compassion Focused Therapy
  • Dialectical Behaviour Therapy
  • Mindfulness Based Cognitive Therapy

  • Schema Therapy

MYTH 4: CBT is ‘quick in, quick out’.

While some problems may be treated in as few as 6 sessions, CBT is not particularly ‘quick in quick out’. The outcome research for CBT typically assumes 12 to 15 sessions on a weekly of fortnightly basis. This can represent the better part of a years work and is typically longer than many forms of counselling.  Therefore, CBT is more accurately described as a medium term psychotherapeutic modality.

In summary CBT teaches clients how to convert personal insight into tangible improvements in dealing with distress, solving problems, improving relationships and changing behaviour. It is orientated to helping people to manage problems and live a more meaningful and fulfilling life.

 

 

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Resolutions

For many of us, the New Year is the perfect time to start improving our lives by, exercising more, becoming vegetarian, volunteering, or other resolutions. Given the difficult year that has just passed, we may feel even more of an impetus to take control of our lives and really think about what we want for the coming year. This is a good thing.

However, for many of us resolutions either never really get off the ground or tend to tail off rather quickly. Unfortunately, 80 percent of us will fail by February – this can be because we are telling ourselves the things we want to do less of – eat less junk food, watch less TV. This focuses our attention on what we are doing wrong and is quite self-critical and punishing which doesn’t lead us to feel inspired or motivated. Resolutions are also hard to keep at any time of the year if they involve unrealistic or vague goals. To be successful, we need a SMART approach.

Being SMART

The SMART approach refers to goals that are Specific, Measurable, Achievable, Relevant and Time scaled. For example, applying the SMART approach to one of the most popular New Year’s resolutions – exercise more – would look like this:

  • Specific – It’s not enough to say you will exercise more. You need to be specific: “I will cycle for an hour three times a week.”
  • Measurable – Now you’ve set a specific goal, you need a way to measure your progress as you move toward a larger goal. For example, “I will measure progress using a cycling app.” 
  • Achievable – Can you achieve this goal?  Setting a goal of cycling 60 miles a week from the outset may not realistic or healthy – especially if you haven’t exercised for a while and will result in you giving up or getting frustrated. Aim for an attainable goal that fits in with your other commitments.
  • Relevant – How is your resolution relevant to your life and goals for the coming months?
  • Time framed – Give yourself a time frame for your goal. How many miles do you aim to build up to and by when – months? A year?

So your SMART New Year’s exercise resolution would be, “Because I want to improve my physical fitness I will cycle for an hour 3 times a week, aiming to cycle 20 miles per session by the end of the year.

FINALLY

  • Focus on one thing at a time. Don’t set yourself up for frustration and failure with too many resolutions. Concentrate on your number one priority. The rest will come in time.  
  • Take small steps. Make a step-by-step plan. For example, instead of becoming overwhelmed by the prospect of cycling 60 miles a week focus on three miles at a time. Taking small steps will help you stay focussed and on track – and feel a sense of accomplishment.
  • Reward yourself for small success. Don’t wait until your goal is reached to give yourself a pat on the back. If your New Year’s resolution is to cycle 60 miles a week by the end of the year, reward yourself when you reach three, five, 10, 15 and 20 miles.
  • Be kind to yourself. You’re only human and things will happen that will temporarily derail you. Learn from the situation, shrug it off and focus on tomorrow.
  • Create a support system. It’s easier to exercise on a regular basis if you have someone waiting there for you or when the whole family is trying to improve their health.
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12 ways to look after your mental health at Christmas

For many people the Christmas season can be a time of joy and a great opportunity to spend time with loved ones. For others, it can also be a stressful or lonely period. There is the expectation to be happy and carefree, to juggle responsibilities, and cope with feelings of depression and anxiety

There can be pressure to socialise with friends and family, temptation to overindulge in food and alcohol and then there is the financial strain that gifts and celebrations can put on our bank balance.

Here are some ideas to help you navigate what can sometimes be a festive season:

  1. Plan your time: Schedule exactly what you want to do including Christmas Day. Include some activity, such as exercise, going for a walk or spending some time outside. Balance your social commitments with self-care.
  2. Self-care: Take a break – having time out helps to prevent stress and maintain energy levels throughout the day. Self-compassion is also good for your mental health.
  3. Make a Christmas playlist: Studies show that music releases dopamine (the feel-good chemicals) in our brain.
  4. Avoid making comparisons: It’s easy to make unhealthy comparisons with what others are buying or doing. Limit your exposure to social media and TV advertising.
  5. Let go of unrealistic expectations: We all have our own version of what Christmas should be – this can mean living up to certain expectations that can be too much to take on.
  6. Don’t be afraid to ask for help: If you’re feeling overwhelmed, ask a friend or loved one to help with some of your responsibilities – this is a sign of strength.
  7. Connect with others: Spend time with family and friends – close and positive relationships help us to feel like we have a sense of belonging.
  8. Help your local community: Get involved by volunteering or donating gifts or food – this can provide a sense of purpose and connection with others.
  9. Remember we are all very different: Thinking of Christmas can elicit feelings of happiness or joy, but for some it may evoke feelings of loss or overwhelm. Do what you can to extend understanding and empathy to those who are struggling – we are all humans in need of connection.
  10. Moderate alcohol use: While alcohol can initially make us feel more relaxed, remember it’s a depressant and too much can make us feel irritable and low.
  11. Try to eat healthily: Over-indulging over Christmas is normal but try to keep your diet balanced (fruit and veg) so you can avoid energy lows that can reduce your mood.
  12. Sleep: Over the holiday period we often stay up later than usual and alcohol reduces the quality of our sleep. Try to limit the number of late nights and keep to your sleep routine as much as possible.

Need more support? Samaritans 116 123 (24 hours a day, free and calls to this number do not show up on phone bills)

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Children are often anxious going back to school. Here’s some tips to help them:

  • Chat about school in normal everyday conversation but keep it light and positive.
  • Accept , validate and normalise their feelings about school. It can be especially difficult after a school holiday or sickness, eg. “Your right, it can be nerve wracking going back to school after a break. I bet there are lots of children who feel the same way.”
  • Plan some fun and interesting things to do in the evenings and weekends to give them something to look forward to and remind them that school is only a part of their week.
  • Try and have regular family feedback time which makes it normal for everyone to share their worries from the day as well as the fun things that happened. You can role model this by telling your child about things which have happened for you, eg “Two people in the office are leaving this week and I feel sad about this.”
  • Teach them a simple breathing technique and let them know how useful you find this yourself.

#anxiety #mentalhealth #schoolanxiety #cognitivebehaviouraltherapy

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Resolutions

 

For many of us, the New Year is the perfect time to start improving our lives by, exercising more, becoming vegetarian, volunteering, or other resolutions. Given the difficult year that has just passed, we may feel even more of an impetus to take control of our lives and really think about what we want for the coming year. This is a good thing.

However, for many of us resolutions either never really get off the ground or tend to tail off rather quickly. Unfortunately, 80 percent of us will fail by February – this can be because we are telling ourselves the things we want to do less of – eat less junk food, watch less TV. This focuses our attention on what we are doing wrong and is quite self-critical and punishing which doesn’t lead us to feel inspired or motivated. Resolutions are also hard to keep at any time of the year if they involve unrealistic or vague goals. To be successful, we need a SMART approach.

 

Being SMART

The SMART approach refers to goals that are Specific, Measurable, Achievable, Relevant and Time scaled. For example, applying the SMART approach to one of the most popular New Year’s resolutions – exercise more – would look like this:

  • Specific – It’s not enough to say you will exercise more. You need to be specific: “I will cycle for an hour three times a week.”
  • Measurable – Now you’ve set a specific goal, you need a way to measure your progress as you move toward a larger goal. For example, “I will measure progress using a cycling app.” 
  • Achievable – Can you achieve this goal?  Setting a goal of cycling 60 miles a week from the outset may not realistic or healthy – especially if you haven’t exercised for a while and will result in you giving up or getting frustrated. Aim for an attainable goal that fits in with your other commitments.
  • Relevant – How is your resolution relevant to your life and goals for the coming months?
  • Time framed – Give yourself a time frame for your goal. How many miles do you aim to build up to and by when – months? A year?

So your SMART New Year’s exercise resolution would be, “Because I want to improve my physical fitness I will cycle for an hour 3 times a week, aiming to cycle 20 miles per session by the end of the year.

FINALLY

  • Focus on one thing at a time. Don’t set yourself up for frustration and failure with too many resolutions. Concentrate on your number one priority. The rest will come in time.  
  • Take small steps. Make a step-by-step plan. For example, instead of becoming overwhelmed by the prospect of cycling 60 miles a week focus on three miles at a time. Taking small steps will help you stay focussed and on track – and feel a sense of accomplishment.
  • Reward yourself for small success. Don’t wait until your goal is reached to give yourself a pat on the back. If your New Year’s resolution is to cycle 60 miles a week by the end of the year, reward yourself when you reach three, five, 10, 15 and 20 miles.
  • Be kind to yourself. You’re only human and things will happen that will temporarily derail you. Learn from the situation, shrug it off and focus on tomorrow.
  • Create a support system. It’s easier to exercise on a regular basis if you have someone waiting there for you or when the whole family is trying to improve their health.
Posted on

12 ways to look after your mental health at Christmas

For many people the Christmas season can be a time of joy and a great opportunity to spend time with loved ones. For others, it can also be a stressful or lonely period. There is the expectation to be happy and carefree, to juggle responsibilities, and cope with feelings of depression and anxiety

There can be pressure to socialise with friends and family, temptation to overindulge in food and alcohol and then there is the financial strain that gifts and celebrations can put on our bank balance.

Here are some ideas to help you navigate what can sometimes be a festive season:

  1. Plan your time: Schedule exactly what you want to do including Christmas Day. Include some activity, such as exercise, going for a walk or spending some time outside. Balance your social commitments with self-care.
  2. Self-care: Take a break – having time out helps to prevent stress and maintain energy levels throughout the day. Self-compassion is also good for your mental health.
  3. Make a Christmas playlist: Studies show that music releases dopamine (the feel-good chemicals) in our brain.
  4. Avoid making comparisons: It’s easy to make unhealthy comparisons with what others are buying or doing. Limit your exposure to social media and TV advertising.
  5. Let go of unrealistic expectations: We all have our own version of what Christmas should be – this can mean living up to certain expectations that can be too much to take on.
  6. Don’t be afraid to ask for help: If you’re feeling overwhelmed, ask a friend or loved one to help with some of your responsibilities – this is a sign of strength.
  7. Connect with others: Spend time with family and friends – close and positive relationships help us to feel like we have a sense of belonging.
  8. Help your local community: Get involved by volunteering or donating gifts or food – this can provide a sense of purpose and connection with others.
  9. Remember we are all very different: Thinking of Christmas can elicit feelings of happiness or joy, but for some it may evoke feelings of loss or overwhelm. Do what you can to extend understanding and empathy to those who are struggling – we are all humans in need of connection.
  10. Moderate alcohol use: While alcohol can initially make us feel more relaxed, remember it’s a depressant and too much can make us feel irritable and low.
  11. Try to eat healthily: Over-indulging over Christmas is normal but try to keep your diet balanced (fruit and veg) so you can avoid energy lows that can reduce your mood.
  12. Sleep: Over the holiday period we often stay up later than usual and alcohol reduces the quality of our sleep. Try to limit the number of late nights and keep to your sleep routine as much as possible.

Need more support? Samaritans 116 123 (24 hours a day, free to call

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What is Depression?

If you are feeling depressed you are not alone. The World Health Organisation estimates that 280 million people in the world have depression. While everyone has bouts of the blues now and then, depression is a mood disorder which causes a persistent feeling of sadness and isn’t something that you can simply snap out of. Neither is it a sign of weakness and it effects people from all walks of life.

 

How Do I Know If I Am Depressed?

  • A persistent feeling of sadness, numbness and lack of pleasure in life.
  • Reduced or no enjoyment in things which used to interest you.
  • Feeling worthless, guilty and self critical – often blaming yourself for things which aren’t your responsibility.
  • Lack of energy and feeling tired most of the time.
  • Sleep disturbances, either too little sleep or sleeping too much.
  • Difficulty concentrating, trouble thinking and remembering things.
  • Thoughts of suicide or self-harm.

What Causes Depression?

There is no single cause of depression. It’s a complex interaction of social, psychological and biological factors. While brain chemistry has been shown to influence our mood, stressful life events, early life experiences and habits of negative thinking can also make you more vulnerable.

Where To Get Help?

If you have been experiencing symptoms for more than a month it’s important to see your GP for advice. This can be difficult to do when you are depressed because you often feel hopeless that life can change. However, depression is a very treatable illness. The National Institute for Clinical Excellence suggests that CBT and medication are the best interventions and your GP can provide an assessment and talk through the treatment options available. For private CBT, you can find a fully accredited therapist in your area via the BABCP website: https://babcp.com/CBTRegister/Search#/

Tips To Boost Your Mood.

  1. Try to get as much natural sunlight as possible for example take a walk during daylight hours.
  2. Keep active.
  3. Eat regular meals.
  4. Schedule regular time to see friends.
  5. Tell family and friends so they can understand and be supportive.
  6. http://www.moodjuice.scot.nhs.uk/depression.asp provides an excellent CBT self-help guide for depression.

 

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11 Top Tips for Exam Success

Do  you remember the anxiety you used to feel before school exams? Maybe you’ve recently taken an exam yourself? While many teenagers are able to cope with this stress, research shows that up to 20 to 40 %  feel so anxious they struggle to focus and lose valuable marks in their exam. The very thing they were so worried about becomes a self-fulfilling prophecy.

Help your teenager with the following tips:

  1. We are rarely motivated to revise – suggest they decide to do something for just 10 minutes. Once started they’ll find they are more motivated  to carry on.
  2. Encourage them to plan a realistic timetable in advance and don’t forget to make sure they schedule breaks.
  3. Make sure they organise regular rewards eg. watching a favourite TV show.
  4. Let them know about apps which can block social media while they’re revising eg. SelfControl or Cold Turkey.
  5. Support them to have regular breaks – tell them their brain will be much more productive for it.
  6. Teach and get them to practice a breathing technique to use before and during the exam if anxiety starts to increase. Breathe deeply to the count of 4, breathe out slowly to the count of 4 and pause for 2 seconds before breathing in again.
  7. Encourage them to schedule regular exercise, eg a brisk walk while listening to their favourite music.
  8. Our minds can be inundated with negative automatic thoughts which come into our minds without us wanting them to, eg – “I will fail”, or “I’ll be so nervous I’ll forget everything”. Tell them this is normal BUT they are only thoughts NOT true facts and they don’t have to believe them. Support them to practice challenging these negative thoughts with realistic alternatives. For example, to imagine themselves in the exam room and being able to answer the questions and to say more realistic things to themselves, for example, “ I will revise regularly and try my best”, or “ I have done well enough before, I can do well enough again.”
  9. Remind them that a small amount anxiety is normal and will help their brain work more efficiently during the exam.
  10. Recommend they resist the temptation to go through answers with friends afterwards – this usually creates MORE anxiety and worry, which definitely isn’t what they need if they have more exams ahead!
  11. Finally, tell them not to forget there is life beyond revision and exams and how life will be when the exam season is over.

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4 Myths about CBT

MYTH 1:  The ultimate goal of CBT is to shift negative thoughts to positive ones.

CBT does focus on challenging negative thinking patterns and for this reason many people believe  clients are simply invited to think positively about their problems. CBT actually encourages people to take a realistic look at their lives and explore more flexible, helpful ways of thinking. If a client has negative thoughts about a situation, they may well be right. Their job may  be very difficult or they may have a challenging health condition. CBT helps people identify, accept and embrace both pleasant and unpleasant thoughts and feelings and try to find alternative, more helpful ways of coping with life’s demands.

MYTH 2: CBT isn’t interested in deeper causes. It’s all “surface stuff.”

A common misconception about CBT is that it isn’t interested in deeper rooted problems. However, while many clients will improve by working solely with how they think about current events, CBT therapists will often work directly with client’s long term negative beliefs (rather than just their present negative automatic thoughts) and part of this inevitably involves childhood historical events in order to understand where these beliefs have come form. 

MYTH 3: CBT is a rigid, mechanical approach designed to simply retrain the brain.

While CBT has many tools in it’s tool box, people’s individuality is not ignored. In addition to the mainstream version of CBT originally developed by Ellis &Beck in the 1950′ and 60’s, CBT now includes a range of approaches developed to treat different types of psychological, emotional and behavioural problems. Some of these include:

  • Acceptance and Commitment Therapy.
  • Compassion Focused Therapy
  • Dialectical Behaviour Therapy
  • Mindfulness Based Cognitive Therapy
  • Schema Therapy

MYTH 4: CBT is ‘quick in, quick out’.

While some problems may be treated in as few as 6 sessions, CBT is not particularly ‘quick in quick out’. The outcome research for CBT typically assumes 12 to 15 sessions on a weekly of fortnightly basis. This can represent the better part of a years work and is typically longer than many forms of counselling.  Therefore, CBT is more accurately described as a medium term psychotherapeutic modality.

In summary CBT teaches clients how to convert personal insight into tangible improvements in dealing with distress, solving problems, improving relationships and changing behaviour. It is orientated to helping people to manage problems and live a more meaningful and fulfilling life.

 

 

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