How to cope with the stress of coronavirus / Covid-19 and self-isolation
anxiety
CBT – Core Beliefs
Core beliefs in CBT We all have central beliefs are about ourselves and our relations to others; they are like short cuts to which we revert, time after time. The problem arises when they become maladaptive, and in which case they often highlight an underlying belief about us being one of three things: unlovable, helpless […]
CBT – Intermediate Beliefs
Intermediate Beliefs are different from core beliefs and encorporate rules, attitudes and assumptions. We formulate these gradually through treatment, not right from the start. It can help to explain that different people have different beliefs because of different personalities and experiences, and that they may make things hard for us but that we can unlearn […]
CBT – Negative Automatic Thoughts and Thought Challenging
We all have negative thoughts from time to time; they are often what make us feel low or anxious. The thoughts themselves can be distorted or the conclusion from the thoughts may also be distorted i.e. I didn’t remember calling my friend back therefore I am a nasty person. Or our thoughts may simply be […]
Acceptance and Commitment Therapy – Part II
We can find great examples of those who found meaning, purpose and vitality in the midst of suffering in Mandela’s biography or those about holocaust prisoners. They, like people with long term pain or fatigue, are stuck but not broken. So when we look at people’s behaviours and thoughts, we don’t ask whether they are […]
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Post Traumatic Stress Disorder – what is it and how to treat it
What is Post Traumatic Stress Disorder (PTSD)? PTSD is when, following a traumatic incident, individuals experience distressing symptoms such as flashbacks, nightmares and intrusive thoughts about the incident. This can mean that they re-experience the event, they might avoid any memories of the event or even small triggers which bring on memories of the event […]
Reflections on a case study treating an older adult with anxiety
Here I put forward a case report describing the assessment and treatment of April (pseudonym). April is an 80-year old, retired female, living alone with multiple physical health co-morbidities, referred by her doctor for symptoms of anxiety. DSM-V (2013) suggests a provisional diagnosis of Generalised Anxiety Disorder (GAD) is appropriate if the client has experienced […]
The best Cognitive Behavioural Therapy apps / CBT apps
There’s lots of evidence that Cognitive Behavioural Therapy (CBT) is effective at treating anxiety, depression, phobias, hypochondria, PTSD and eating disorders. Trouble is…whilst it’s free on the NHS, the waiting lists are huge; where I work, clients have to wait up to 6 months for treatment in some cases! Of course you can pay, but […]
How to Relax – Progressive Muscular Relaxation
People with anxiety difficulties are often so tense throughout the day that they don’t even recognize what being relaxed feels like. Progressive Muscle Relaxation is a scientifically proven way to help you relax and to teach your body how to recognise the signs of stress, tension and anxiety. Do it regularly (try once a […]
Sleep tips
So many of us can have difficulty sleeping. But how do I help myself fall asleep? What can I do to stop myself waking up in the night? What can I do to avoid disrupted sleep? Here are some tips that are widely recognised as the best ‘sleep hygiene tips’ by doctors, psychologists and therapists, […]