Tag: CBT

CBT vs EMDR: Which Therapy Is Right for You? by Andrew Kemp, Therapist at Clear Mind CBT.

~ Eleanor Segall ~ 2 Comments

(image: Toa Heftiba: Unsplash)

When people begin looking for psychological support, Cognitive Behavioural Therapy, or CBT for short, is one of the most well-known and accessible forms of psychotherapy. Recently, more and more therapists are offering Eye Movement Desensitisation and Reprocessing (EMDR), particularly for trauma.Both are well established, evidence-based treatments that can help people move forward from distressing experiences — but they do so in quite different ways.

If you’ve been wondering what sets them apart, or which might be the best fit for you, this post aims to break down the differences in a clear and down-to-earth way.

Understanding CBT

Cognitive Behavioural Therapy (CBT) is arguably the most widely accessed and researched psychological approaches, particularly in the UK. It’s based on the understanding that our thoughts, emotions, physical sensations, and behaviours are all connected. When one of these areas becomes unhelpful — for example, when our thoughts become overly negative or worrisome — it creates a negative cycle that keeps us stuck and in turn maintains that distress.

CBT helps a person to notice these patterns and challenge them with practical, realistic alternatives. The aim is not to “think positively” but to think more accurately. For instance, if you often find yourself thinking “I always mess things up,” CBT would explore the evidence for and against that thought, helping you see the situation in a more balanced light.

Sessions are focused on the present and typically structured towards achieving mutually agreed goals. There is less emphasis on the past and childhood, although this can be useful to consider in relation to the development of a person’s belief system or how they see the world today. This, in turn, influences a person’s responses to distress. CBT continues outside of sessions as clients engage in task such as trying alternative response to distress, or journalling at challenging times. 

CBT for trauma focuses on making changes to the way a person thinks about a traumatic event, and themselves within that event. Re-living is a key element of CBT for trauma and enables the person to safely revisits the traumatic memory in a structured, supportive way with their therapist. This allows the brain to process the event as a memory, rather than something that is still happening now, which in turn reduces distress around the event and any associated flashbacks or nightmares. The overall aim is to reduce distress, restore a sense of safety and control, and help the person make sense of what happened so the trauma feels like something from the past — not something still happening in the present.

CBT is highly effective for anxiety, low mood/depression, panic attacks, phobias, obsessive-compulsive disorder (OCD), PTSD/trauma, poor sleep/insomnia and many other mental health difficulties.

Understanding EMDR

Eye Movement Desensitisation and Reprocessing (EMDR) might sound unusual at first — after all, what do eye movements have to do with mental health? Yet EMDR is a powerful, evidence-based therapy originally developed to help people recover from trauma.

The theory behind EMDR is that when something distressing happens, our brains sometimes struggle to process it properly. The memory can get “stuck,” remaining vivid and the person continues to experience the fear as if the event is happening again. EMDR helps the brain work through these memories so they can be stored more adaptively — as something that happened in the past, rather than something that continues to feel threatening now.

During EMDR sessions, the therapist will guide you through sets of bilateral stimulation — this could involve following their fingers with your eyes, hearing alternating tones through headphones, or feeling gentle taps on your hands. This process is thought to mimic the way the brain naturally processes memories during REM sleep.

One benefit of EMDR is that it’s not necessary to go into detail about the event if you don’t want to. The focus is on how it feels in your body and what comes up in the moment. Over time, people often report that distressing memories lose their emotional intensity, and the beliefs tied to those experiences begin to shift to something most positive and empowering, rather than fearful or critical.

Can CBT and EMDR Be Combined?

Absolutely. Many therapists are trained in both and will tailor the approach depending on your needs. For example, someone with trauma may start with CBT techniques to manage anxiety and develop coping skills, then move into EMDR once they feel more grounded and ready to process deeper memories. In some cases, EMDR can help resolve traumatic roots of long-standing patterns, while CBT provides the tools and strategies to maintain progress in day-to-day life.

It isn’t about one being “better” than the other — it’s about finding what works for you, at the right time and pace.

Which One Should You Choose?

If you’re feeling stuck in unhelpful thoughts or patterns — for example, overthinking, avoidance, or self-criticism — CBT can be a great place to start. It’s structured, practical, and gives you tools you can continue using long after therapy ends. If you’ve experienced trauma, flashbacks, or distressing memories that feel “frozen in time,” EMDR might be more suitable. It’s gentle yet powerful, and often helps people move on from experiences they’ve been carrying for years.

Ultimately, the best way to decide is to talk with a qualified therapist who can help assess your situation and guide you towards the most appropriate treatment.

Final Thoughts

Both CBT and EMDR offer genuine hope for change. Whether you’re learning to manage anxiety, heal from trauma, or simply understand yourself better, the right therapeutic relationship can make all the difference.

At its heart, therapy isn’t just about techniques — it’s about feeling safe, understood, and supported while you make sense of your experiences. Whether through CBT, EMDR, or a combination of both, the goal is the same: helping you feel more in control of your thoughts, emotions, and your life again.

This blog was written by UK therapist Andrew Kemp at www.clearmindcbt.com and contains sponsored links.

Dual-Diagnosis Care: Tackling Addiction and Mental Illness Together by Elizabeth Howard

~ Eleanor Segall ~ 2 Comments

(Image: Unsplash)

A dual diagnosis occurs when an individual simultaneously struggles with a mental health disorder and a substance use disorder. Far more common than many realise, dual diagnoses can involve combinations such as depression and alcohol dependence, anxiety and benzodiazepine misuse, bipolar disorder coupled with stimulant abuse, or PTSD alongside opioid addiction. Attempting to treat one condition in isolation while neglecting the other typically leads to inadequate results and higher relapse rates. Dual-diagnosis care addresses both issues in tandem, recognising the complex interplay between mental health and addiction. Below, we explore five essential components of an effective, integrated treatment approach that fosters sustainable recovery.

Understanding the Link Between Mental Health and Addiction

Self-medication is a common pathway to substance misuse: someone experiencing chronic anxiety may reach for alcohol to calm racing thoughts, while an individual with untreated depression might use opioids to numb emotional pain. Unfortunately, what begins as short-term relief often worsens underlying psychiatric symptoms. Alcohol, for example, disrupts sleep and brain chemistry, intensifying anxiety or depression over time. Conversely, the guilt, shame, and isolation that emerge from addiction can spark or aggravate mood disorders.

Recognising this bidirectional relationship is critical in dual-diagnosis care. Clinicians assess not only which substance came first, but also how each condition fuels the other. By identifying triggers—whether social stressors, traumatic memories, or genetic vulnerabilities—therapists can help patients develop healthier coping strategies. Early psychoeducation enables individuals to see how their mental health and addiction are intertwined, fostering motivation to engage in comprehensive treatment.

Comprehensive Assessments for Accurate Diagnosis

Misdiagnosis is rampant in dual-diagnosis cases: withdrawal symptoms can mask depression, and manic episodes may be mistaken for cocaine highs. To avoid these pitfalls, providers conduct thorough biopsychosocial evaluations that delve into psychiatric history, substance use patterns, family dynamics, medical background, and co-occurring health issues. Standardised screening tools—such as the PHQ-9 for depression, GAD-7 for anxiety, CAGE for alcohol misuse, and the Addiction Severity Index—offer structured insights that guide diagnostic clarity.

Laboratory tests and, when indicated, neuroimaging can reveal medical complications—like liver dysfunction in heavy drinkers or neurochemical imbalances in long-term stimulant users. Ongoing assessments throughout treatment help clinicians monitor progress, adjust medication, and refine therapy goals. An accurate, layered diagnosis ensures that neither the mental health disorder nor the addiction is minimized, laying the groundwork for a cohesive care plan.

The Role of Integrated Treatment Plans

Unlike traditional models that silo psychiatric care and addiction treatment, integrated plans bring multidisciplinary teams together. Psychiatrists, addiction medicine specialists, psychologists, social workers, and certified peer support counsellors collaborate on a unified treatment blueprint. Core elements may include:

  • Medication management to stabilise mood disorders and reduce cravings (for instance, SSRIs for depression and buprenorphine for opioid dependency)
  •  Evidence-based psychotherapies such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and trauma-focused interventions for PTSD
  • Group therapy sessions that address both substance use behaviours and coping skills for anxiety or mood regulation
  • Family therapy and psychoeducation to repair relationships and build a supportive home environment
  • Holistic modalities—mindfulness training, yoga, nutritional counseling—aimed at restoring overall well-being

Coordinated care prevents mixed messages and redundant treatments. When each provider shares a common set of goals and progress metrics, patients receive consistent guidance, and their support network remains informed and engaged.

(image: Alysha Rosly, Unsplash)

Flexible Care Through Programs Like the Intensive Outpatient Program

Not everyone with a dual diagnosis needs round-the-clock residential care. For those with strong support systems, manageable symptom severity, and stable living conditions, outpatient solutions can strike the right balance. A reputable intensive outpatient treatment program offers structured therapy multiple times per week, while allowing individuals to live at home and maintain work or family responsibilities.

These programs typically include group counselling, individual therapy, psychiatric check-ins, and relapse prevention workshops. They serve as a transitional step either before entering less intensive outpatient care or following discharge from an inpatient facility. Flexible scheduling and a mix of virtual and in-person sessions accommodate diverse lifestyles, enabling more people to access high-quality dual-diagnosis treatment without uprooting their lives. In the UK, these were known as ADTU units attached to hospitals, but there are less of these on the NHS.

The Importance of Ongoing Support and Aftercare

Recovery from a dual diagnosis doesn’t end when formal treatment ends. Long-term success hinges on robust aftercare and relapse prevention strategies that recognize recovery as a lifelong process. Essential components of sustained support include:

  • Peer support groups—such as Dual Recovery Anonymous or integrated 12-step fellowships—that offer lived-experience encouragement
  • Regular outpatient counselling or case management to address emerging challenges and adjust treatment plans
  • Medication-assisted maintenance, when appropriate, to stabilise chronic mental health conditions and prevent relapse
  • Life-skills workshops for stress management, financial planning, and vocational training to strengthen daily functioning
  • Digital tools and telehealth check-ins that enhance accessibility, especially for those in remote areas

Family involvement remains vital: ongoing family therapy sessions and education empower loved ones to recognize early warning signs and respond effectively. Community resources—like sober living homes and recreational recovery programs—further enrich social support, reducing isolation and reinforcing positive lifestyle choices.

Conclusion

Effective dual-diagnosis care transcends the simplistic view of treating mental illness and addiction separately. By acknowledging their deep interconnection, clinicians can offer comprehensive assessments, integrated treatment plans, flexible program options, and enduring aftercare. Whether delivered through residential facilities or outpatient settings, these five components—link recognition, accurate diagnosis, collaborative treatment, adaptable program structures, and sustained support—equip individuals with the skills and stability needed for lasting recovery. Embracing a holistic, patient-centered approach that addresses the whole person, not just isolated symptoms, paves the way for renewed health, purpose, and hope.

This article was written by Elizabeth (Lizzie) Howard, writer and contains a sponsored link.

Coping With Health Anxiety In Caring Roles: A Guide For Professionals Who Hold It All Together by Jolian Ardolino at Ardolino Counselling

~ Eleanor Segall ~ Leave a comment

Author: Jolian Ardolino

(image: Unsplash: Angelina Sarycheva)

If you’re reading this, you likely know what it’s like to care deeply for others – whether as a nurse, paramedic, therapist, social worker, or in one of the many roles that keep our communities going. But here’s something we don’t say out loud enough: caring for others can quietly take its toll on our own wellbeing, especially when it comes to health anxiety.


The Hidden Weight of Health Anxiety in Caring Professions

Caring professionals are often assumed to be unshakeable in a crisis – the calm in the storm, the voice of reason when others are spiralling. But what happens when your own mind starts to race? When a fleeting ache becomes a late-night Google search, and that spirals into a restless night? Or when the stories you hear at work bleed into fears about your own health or loved ones?

Health anxiety isn’t “just worrying” or “hypochondria.” It’s a very real, common challenge for those who look after others. NHS surveys found 76% of staff experienced a mental health issue last year, with over half reporting anxiety. We absorb others’ pain and witness uncertainty, sometimes internalising that anxiety until it shapes our own thoughts and behaviours.


Why Caring Professionals Are Prone to Health Anxiety

Caring roles put us face-to-face with illness, unpredictability, and loss. We’re trained to scan for problems – a strength that can turn inward, fuelling cycles of health anxiety. Many of us are also experts at minimising our own needs. My clients (and yes, I’ve been there myself) often struggle to switch off “helper mode” and create space for their own wellbeing. No wonder health anxiety can creep in.


Recognising the Signs

Health anxiety can show up in subtle – and not-so-subtle – ways:

– Excessive checking: Monitoring your body for symptoms, repeatedly seeking reassurance, or going down “Dr Google” rabbit holes.
– Preoccupation: Struggling to focus on anything but health worries, even outside work.
– Avoidance: Steering clear of situations or tasks for fear of illness.
– Physical symptoms: Real sensations (like palpitations, headaches, or stomach issues) that reinforce anxious thoughts.
– Sleep disturbance: Lying awake, unable to switch off your mind.



My Integrative Approach: You’re Not Alone

As a therapist specialising in anxiety, stress, and burnout among caring professionals, I understand the unique pressures you face – not just as a therapist, but as someone who’s walked in your shoes. At Ardolino Counselling, my approach combines:

– CBT (Cognitive Behavioural Therapy): We map the cycle of anxious thoughts and behaviours, learning practical ways to break free from unhelpful patterns. CBT helps you question catastrophic thinking and gently test healthier beliefs.
– ACT (Acceptance and Commitment Therapy): We work on making space for uncertainty, learning to “unhook” from distressing thoughts, and focusing on what really matters – without trying to eliminate anxiety altogether.
– Person-centred therapy: All our work is grounded in compassion, empathy, and respect for your unique story and strengths.

It’s not about “fixing” you – it’s about working together so you can keep doing the work you care about, without being overwhelmed.

Image: Unsplash: Tim Mossholder)

Practical Tips: Coping Day-to-Day

1. Challenge Catastrophic Thinking 
When a health worry pops up, pause and ask: “What’s the evidence for this thought? Am I assuming the worst?” Label these as “catastrophic thoughts,” and consider: “What’s a more balanced or likely explanation?” Notice how believable the new thought feels and how you might behave differently if you believed it.

2. Ground Yourself in the Present 
When anxiety spirals, try grounding techniques like box breathing or the “5-4-3-2-1” exercise: name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This anchors you in the here and now.

3. Limit Reassurance and ‘Dr Google’ 
Notice when you’re seeking reassurance – asking colleagues, Googling symptoms, or scanning your body. Set gentle limits on these habits, reminding yourself: “Uncertainty is uncomfortable, but I can handle it.” Reducing reassurance-seeking helps break the anxiety cycle.

4. Set Boundaries to Protect Your Energy 
Give yourself permission to say no, or to step back from work worries outside your shift. Small routines – like a walk after work or a tech-free hour – help reinforce this boundary and support your wellbeing.

5. Reach Out for Support 
If anxiety persists, talking things through with a trusted friend, colleague, or therapist can give you perspective and relief. You don’t have to manage it alone.

When to Reach Out

Everyone experiences worry sometimes. But it’s worth seeking help if:

– Health anxiety is interfering with your work, relationships, or daily life.
– You’re finding it hard to “switch off,” even away from work.
– You’re avoiding situations or tasks because of health fears.
– Your anxiety is getting worse, not better, over time.

Mental health struggles are common and nothing to be ashamed of. Reaching out isn’t a sign of weakness – it’s a step towards regaining balance and resilience. Many caring professionals find that talking to someone outside their immediate work circle helps them process fears and develop healthier ways of coping.

Ready for Real Change?

If health anxiety is making it harder to do the job you love, you deserve support tailored to you as a caring professional. At Ardolino Counselling, I offer a free, no-pressure 15-minute consultation to see if therapy feels right for you. Sessions are available UK-wide (online or in Barry, South Wales) with flexible scheduling, including Fridays, evenings, and weekends.

Special Blue Light Card Offer: 
Blue Light Card holders receive 50% off their first 8 sessions. Block bookings are also available for added savings.

You give so much care and skill to others. Let’s make sure you get the same support in return.

Book your free consultation here and take the first step towards a calmer, more confident you.

This post contains a sponsored link and was written by Jolian Ardolino, therapist.

Doctor’s Insights: Navigating Life With Bipolar Disorder By Dr Antti Rintanen MD Of The Internet Doctor

~ Eleanor Segall ~ Leave a comment

(image: Emily Underworld: Unsplash)

Living with bipolar disorder can often feel like your emotions are swinging between two extremes. The highs (mania) can be energising but risky, and the lows (depression) can be draining and isolating. As a doctor, I’ve worked with many patients who face this condition—and I’ve seen firsthand how the right tools, treatments, and habits can lead to a more stable and fulfilling life.

What Is Bipolar Disorder?

Bipolar disorder is a mental health condition marked by episodes of depression and mania or hypomania. These mood shifts can affect how a person thinks, feels, and acts. It’s more than just having a bad day or being in a good mood—it can seriously impact relationships, work, and daily functioning.

According to the World Health Organisation, bipolar disorder is one of the top causes of disability for people between 15 and 44 years old.

Medications: The Backbone of Treatment

Most people with bipolar disorder need medication to help manage their symptoms. Lithium, for example, has been used for decades and is one of the most reliable treatments to prevent manic episodes and reduce the risk of suicide. Other options include other mood stabilisers and certain antipsychotic medications.

It’s really important to stick with your medication plan. Stopping suddenly—even if you feel better—can cause serious setbacks. Never adjust or stop medications without medical supervision—even if you’re feeling better, as this significantly increases the risk of relapse, especially into mania. If you have side effects, don’t stop on your own—talk to your doctor about switching or adjusting your dose.

How Therapy Helps

Therapy can help you understand your thoughts, manage emotions, and build better habits. One helpful option is Cognitive Behavioural Therapy (CBT). It teaches people to recognise unhelpful thought patterns and replace them with healthier ones. CBT is especially useful for managing depression and maintaining stability between episodes, though it is less effective during manic phases.

Another type of therapy, called Interpersonal and Social Rhythm Therapy (IPSRT), focuses on keeping your daily schedule steady—especially your sleep and social routines. Why does this matter? Because disruptions to your daily rhythm can trigger mood episodes.

Family-focused therapy also makes a big difference. When your loved ones understand your condition and know how to respond, you’re more likely to stay on track. If you face trauma around your condition, then EMDR therapy can also help with any PTSD or anxiety symptoms.

These therapies don’t replace medication, but they add valuable tools for coping, improving communication, and building resilience.

Everyday Habits That Make a Difference

Beyond medication and therapy, lifestyle habits have a huge effect on mood. Here are a few evidence-based strategies:

  • Stick to a regular sleep schedule. Going to bed and waking up at the same time helps stabilize your mood.

  • Get moving. Exercise—even walking—has been shown to lift mood and reduce stress.

  • Eat well. Omega-3 fats (like those found in fish or flaxseed) may support brain health. While the evidence is mixed, some studies suggest they could help support mood as part of a healthy diet.

  • Manage stress. Mindfulness, breathing exercises, or journaling can help you stay grounded.

  • Avoid alcohol and drugs. These can interfere with treatment and trigger episodes.

It’s worth remembering that lifestyle changes work best alongside—not in place of—medication and therapy. These small, daily actions help support long-term stability and overall well-being.

Pay Attention to Early Warning Signs

Everyone’s symptoms are different, but common early signs of mania include less need for sleep, racing thoughts, and impulsive decisions. Signs of depression may include feeling hopeless, withdrawing from others, or sleeping too much.

Keeping a mood diary or using an app can help track how you’re doing. You might also ask a trusted friend or family member to gently point out changes you might not notice.

Build a Strong Support System

Having a support system—whether friends, family, or a support group—makes a real difference. Research shows that people with strong social support tend to manage bipolar disorder better and have fewer hospitalisations.

It also helps when your loved ones are informed and involved. When people understand what you’re going through, it’s easier for them to support you in ways that actually help.

Final Thoughts

Living with bipolar disorder isn’t easy, but it’s manageable. With the right treatment, daily routines, emotional awareness, and a good support network, it’s absolutely possible to live a meaningful and empowered life.

You are more than your diagnosis. And there are tools—backed by science—that can help you thrive.

About the Author

Dr. Antti Rintanen is a licensed physician from Finland and founder of The Internet Doctor, where he shares reliable, accessible health advice. He writes about both physical and mental well-being with a focus on evidence-based care.

Cognitive Behavioural Therapy For Perfectionism by NOSA CBT

~ Eleanor Segall ~ Leave a comment

(image: Kateryna Hliznitsova, Unsplash)

Struggling with perfectionism? Learn how CBT for perfectionism helps challenge self-criticism, set realistic goals, and break free from the pressure to be perfect.

If you ever feel paralyzed by the thought of making mistakes or constantly push yourself to impossible standards, you might benefit from CBT for Perfectionism. At NOSA CBT, we understand how perfectionism can lead to burnout, procrastination, and nonstop anxiety. In this blog, we will explore what perfectionism really is, why it develops, and how Cognitive Behavioural Therapy (CBT) provides practical ways to break out of the perfectionist trap.

What Is Perfectionism?

Perfectionism is not just about wanting to do things well. It usually means aiming for flawless results and feeling that anything less than perfection is a failure. Many perfectionists believe their worth depends on never making mistakes. This can cause chronic stress and harsh self-criticism whenever the outcome is not 100 percent perfect.

Sometimes, perfectionistic habits come from fear of judgment or failure in front of others. This fear creates a cycle: always striving, never satisfied, and relying on achievement for self-esteem. Ironically, trying to be flawless can keep you from getting started on projects, since the fear of messing up becomes more overwhelming than the desire to make progress.

How Perfectionism Develops

Perfectionism can grow from many sources: family expectations, social pressures, or ways of coping you learned over time. You might have grown up in a home where you were praised only when you excelled, making you feel like mistakes were unacceptable. Or maybe you live in a culture where success is linked to being the best, reinforcing the idea that any slip-up equals total failure.

Often, perfectionists tie their self-worth directly to their accomplishments. Rather than seeing an outcome as separate from who they are, they treat any disappointment as a personal shortcoming. Once these ideas take hold, they shape your approach to work, relationships, and even leisure activities. Recognizing why perfectionism developed does not mean it vanishes overnight, but it can help you spot triggers that feed that anxiety about not being “good enough.”

(image: Brett Jordan: Unsplash)

How CBT for Perfectionism Works

CBT for Perfectionism focuses on finding and challenging the thoughts and beliefs that drive unhealthy perfectionism. Instead of telling you how to get perfect results, CBT helps you understand why imperfection feels so scary in the first place. Then, you can test whether those fears are truly accurate and replace them with more realistic, kinder ways of thinking.

  1. Mapping Unhelpful Thoughts
    Early on, you might keep track of moments when you feel overwhelmed or anxious about not doing something “well enough.” This reveals the core thoughts fueling your stress, such as “If I don’t get every detail right, I’m a failure.”
  2. Challenging Distorted Beliefs
    Next, CBT teaches you to question these beliefs. Is it realistic to think one mistake ruins everything? Are you really worthless if you miss a tiny detail? Finding evidence that contradicts these absolutes can weaken their hold.
  3. Encouraging Realistic Standards
    CBT does not say you have to lower your standards across the board. Instead, it prompts you to set challenging but achievable goals. This shift allows you to celebrate progress rather than obsessing over small flaws.
  4. Self-Compassion
    One of the most important parts of CBT is learning to be gentle with yourself when things do not go perfectly. Instead of harsh self-criticism, you practice talking to yourself in a supportive, encouraging way. This approach boosts resilience and motivation, even when you stumble.

By repeating these steps and noticing changes in your thoughts and behaviors, you can develop a healthier mindset that balances striving for excellence with recognizing that mistakes are a normal part of growth.

Key CBT Techniques for Perfectionism

Several CBT techniques help reduce the pressure to be perfect:

  1. Thought Records
    • Write down situations that trigger perfectionistic stress, along with the thoughts and emotions they spark. Then, look for evidence that challenges these extreme conclusions. Over time, seeing flaws in your perfectionistic thinking can loosen its grip.
  2. Behavioural Experiments
    • Sometimes, you might intentionally aim for “good enough” rather than perfect results. Whether it’s a work project or a household task, see how it feels to let go of total precision. Often, you’ll realize minor imperfections rarely lead to disaster.
  3. Graded Exposure
    • Gradually face your fear of imperfection. For example, leave a small mistake in a draft and show it to a friend or colleague, just to prove to yourself that a minor error doesn’t lead to rejection or failure.
  4. Self-Compassion Exercises
    • Through affirmations or mindfulness, you learn to accept that everyone slips up sometimes. Treat mistakes as opportunities to learn, not signs of personal failure.

When practiced consistently, these strategies help you maintain high standards without feeling constantly overwhelmed by the need to be flawless.

Dealing with Setbacks and Ongoing Habits

Real change rarely happens in a straight line, especially if you’ve spent years developing perfectionistic habits. It’s normal to have setbacks when deadlines loom or when life throws unexpected challenges your way. If you catch yourself slipping back into rigid thinking, it doesn’t mean CBT “failed.” It just means it’s time to revisit the strategies and tools that helped you before.

Setbacks can even be helpful. Each time perfectionistic thoughts resurface, you have another opportunity to apply the CBT methods you’ve learned. Over time, these relapses often become less intense and less frequent because you have a more flexible framework for coping.

Who Can Benefit from this Therapy?

Anyone who struggles with all-or-nothing thinking can find CBT useful. High achievers sometimes get stuck in endless cycles of tweaking or revising because they feel nothing is ever “perfect.” Students may push themselves to the limit, convinced that a single slip in grades defines their future. Even in personal settings, the need to appear flawless can drain your energy and enjoyment of everyday life.

It’s also important to remember perfectionism isn’t limited to a certain personality type. You might feel confident in some areas yet be extremely hard on yourself in others. CBT meets you where you are. It offers practical tools for tackling unhelpful beliefs and separating your self-worth from your achievements.

Rounding Up 

Ultimately, CBT for Perfectionism aims to loosen the grip of harsh self-standards and critical inner voices that overshadow day-to-day satisfaction. Striving for excellence can be motivating, but perfectionism can turn into a never-ending burden that undermines your confidence and well-being.

By challenging black-and-white thinking, trying out more balanced behaviours, and learning self-compassion, you can find a healthier mindset that values progress over flawlessness. If you’ve noticed perfectionistic habits affecting your life, consider exploring CBT techniques or reaching out for professional support to build a more flexible and resilient approach to reaching your goals.

Reaching Out For Help: How To Support Your Child’s Behavioural Issues by Brooke Chaplan.

~ Eleanor Segall ~ Leave a comment
(Image: Adobe)

Parenting is a journey filled with countless moments of joy, laughter, and pride. However, it also comes with its fair share of challenges, especially when you encounter behavioural issues in your child. Seeing a child struggle can be a source of stress and worry for any parent. It’s essential to remember that you are not alone; many parents face similar obstacles and there are resources available to help both you and your child navigate these challenging times. In today’s blog post, we’ll explore practical steps you can take to support your child through behavioural issues effectively.

Understanding the Situation

The first step in addressing behavioural issues is understanding that they are often a part of normal development. Children go through various stages as they grow, each accompanied by different behaviours. It’s crucial to recognise the difference between typical developmental behaviour and behaviour that might signal an underlying issue. Observing patterns over time—such as frequency, intensity, or duration—can provide valuable insights into whether a child’s behaviour is part of their growth or indicative of something more complex.

Patience

Once you’ve identified that your child may need additional support beyond typical parenting strategies, it’s essential to approach the situation with empathy and patience. Open lines of communication can make all the difference in understanding what might be causing certain behaviours. Encourage your child to express their feelings and thoughts without fear of judgment or punishment. This open dialogue not only helps build trust but also provides you with clues about any underlying issues such as anxiety, bullying at school, or difficulties with academics.

Professional Help

After establishing communication, it’s beneficial to seek professional guidance, like that offered by Infinite Healing & Wellness, if needed. Consulting with paediatricians or mental health professionals who specialise in children can offer clarity on whether there are specific needs requiring attention. These professionals can conduct assessments to determine if there are psychological or neurological factors contributing to the behaviour changes in question. They may suggest therapy sessions tailored specifically for children which could include play therapy, cognitive-behavioural therapy (CBT), or family therapy sessions.

Effective Techniques

In addition to seeking professional help for your child, consider equipping yourself with effective parenting techniques specifically designed for managing challenging behaviours. Parenting classes or workshops often provide valuable strategies for positive reinforcement and setting consistent boundaries while maintaining a nurturing environment at home. Learning how best to respond during difficult situations helps minimise stress for both parent and child alike while fostering an atmosphere where constructive change is encouraged.

Self-Care

Lastly but vitally important is self-care for parents during this process; supporting a child through behavioural challenges requires emotional resilience from caregivers themselves! It’s easy sometimes amid caring duties to neglect one’s own needs. However, taking time out regularly ensures you’re not just physically present but mentally equipped to handle whatever comes along the next day together stronger than before!

Supporting a child through behavioural issues is no small feat but rest assured knowing every step taken towards understanding them better brings hope closer within reach! Remember being proactive makes all the difference; stay informed, communicate openly, lean upon experts, adopt new strategies whenever necessary, and don’t forget to look after yourselves along the way too.

A happy, healthy, balanced family dynamic benefits everyone involved in a long-term success story worth striving toward together!

This article was written by Brooke Chaplan, freelance writer.

How Counselling Can Help You Manage Your Anxiety by Buick Hamblin, Therapist.

~ Eleanor Segall ~ Leave a comment

(image: Unsplash)

Anxiety affects millions of people worldwide, impacting their daily lives and overall well-being. Counselling offers a supportive and effective way to manage your anxiety, helping you regain control and improve your mental health.

Understanding Anxiety 

Anxiety is a common mental health condition that manifests in various forms, including social anxiety disorder, generalised anxiety disorder (GAD), and panic disorder. Symptoms often include excessive worry, panic attacks, and constantly feeling anxious. These symptoms can interfere with daily activities, making it crucial to seek appropriate help.

How Counselling Helps with Anxiety 

Counselling for Anxiety

Counselling provides a safe space to explore and understand your anxiety. A therapeutic counsellor works with you to identify the root causes of your anxiety and develop strategies to manage it effectively.

Therapy for Anxiety 

Different types of therapy can be used in counselling to address anxiety. Cognitive Behavioural Therapy (CBT) helps reframe negative thoughts, while exposure therapy gradually reduces fear responses. Both are proven methods in managing anxiety and improving mental health.

Types of Counselling for Anxiety 

Cognitive Behavioural Therapy (CBT) 

CBT is a widely used approach that helps you understand and change negative thought patterns contributing to anxiety. It focuses on developing practical skills to manage anxiety symptoms and anxious thoughts. 

For example, if you often experience negative thoughts like “I can’t handle this situation,” CBT can help you reframe this thought to something more constructive, like “I can take small steps to manage this situation.”

Exposure Therapy

Exposure therapy is particularly effective for phobias and social anxiety. It involves gradual exposure to anxiety-provoking situations, helping you build tolerance and reduce avoidance behaviours. For instance, if you have a fear of public speaking, exposure therapy might start with speaking in front of a small group and gradually working up to larger audiences.

Talking Therapies

Alongside private talking therapy practices, NHS talking therapies service provides a space to express your feelings and gain insights into your anxiety. Whether through face-to-face sessions, group therapy, or online counselling options, talking therapies offer valuable support. These sessions can help you feel heard and understood, which is a crucial step in managing anxiety.

How Therapy Sessions Work 

Therapy sessions are tailored to your specific needs. During these sessions, you and your counsellor will create a treatment plan focused on your goals. Regular sessions build a therapeutic relationship, essential for effective treatment. 

The consistency of therapy sessions helps reinforce strategies to manage anxiety. For example, your counsellor might help you track your anxiety levels and identify what can trigger anxiety, which can be discussed and addressed in each session.

Benefits of Counselling for Different Types of Anxiety 

Generalised Anxiety Disorder (GAD)

Counselling helps manage chronic worry and stress, providing tools to cope with daily life. Techniques such as mindfulness and relaxation exercises can be incorporated into your daily routine to reduce overall anxiety levels.

Panic Disorder

Techniques like CBT are used to cope with panic attacks, reducing their frequency and intensity. Learning breathing exercises and grounding techniques can help you regain control during a panic attack, and if CBT doesn’t work for you there are other options of therapy available.

Obsessive-Compulsive Disorder (OCD)

Counselling aids in managing obsessive thoughts and compulsions, promoting healthier coping mechanisms. For example, a counsellor might use exposure and response prevention (ERP) therapy, a type of CBT specifically designed for OCD, to help you resist the urge to perform compulsive behaviours. This approach is effective in treating anxiety associated with OCD.

Post-Traumatic Stress Disorder (PTSD)

Counselling addresses trauma, helping reduce PTSD symptoms through therapeutic approaches like CBT and Eye Movement Desensitization and Reprocessing (EMDR). These therapies can help you process traumatic memories and reduce their impact on your daily life.

Social Anxiety Disorder

Strategies in counselling help overcome social fears, improving social interactions and confidence. Role-playing and social skills training can be part of your therapy to help you feel more comfortable in social situations. By learning to manage your anxiety, you can gradually overcome social anxiety disorder and improve your quality of life.

Addressing Specific Concerns 

Health Anxiety

Counselling helps those who constantly worry about their health by addressing underlying fears and developing coping strategies. Techniques like CBT can help you challenge and reframe catastrophic thinking related to health concerns.

Stress and Anxiety

Techniques to manage stress are integrated with anxiety treatment, offering comprehensive support. Learning time management and relaxation techniques can help reduce the overall impact of stress on your anxiety levels.

Seeking Additional Support

While counselling is a crucial component in managing anxiety, there are other resources available to complement your treatment. Organisations like Anxiety UK offer additional support, information, and resources for individuals struggling with anxiety disorders. 

These organisations can provide helplines, support groups, and educational materials to further assist you in your journey towards better mental health.

Accessing Mental Health Services If you’re struggling with Anxiety

It’s important to know that help is available (although there can be waiting lists for therapy). The mental health service in your area can provide access to counselling and other forms of support. Your general practitioner (GP) can refer you to appropriate services, or you may be able to self-refer to local mental health teams. 

Remember, seeking help is a sign of strength, not weakness, and taking this step can be the beginning of your journey to managing your anxiety effectively.

Embracing a Healthier Future 

Counselling offers effective strategies to manage your anxiety, tailored to your specific needs. By working with a counsellor, you can gain control over your anxiety and improve your mental health. 

Whether it’s through CBT, exposure therapy, or talking therapies, counselling provides the tools and support needed to navigate your anxiety and lead a more fulfilling life. Understanding the types of anxiety disorders and how they can be managed through therapy is crucial in overcoming anxiety.

If you’re struggling with anxiety, consider exploring counselling services. Taking the first step towards seeking help can make a significant difference in managing your anxiety and enhancing your quality of life.

Buick Hamblin is an experienced counsellor and psychotherapist with over 20 years in the field. Specialising in person-centred therapy and cognitive behavioural therapy (CBT), she offers compassionate, non-judgmental support to clients dealing with a range of issues, including depression and relationship problems. Accredited by the BACP since 2007, Buick provides flexible counselling options both in Grantham, UK and online.

Navigating Mental Health: The Role of Therapists in Personal Recovery Stories by Brandy Levine

~ Eleanor Segall ~ 1 Comment

(image: Pexels: Shvets Productions)

Therapists around the world play a crucial role in helping individuals navigate their mental health journeys. Whether in Los Angeles, London, or any other bustling metropolis, the support they offer is invaluable.

Urban Living and Mental Health

Life in a big city can be exhilarating but also overwhelming. The fast-paced lifestyle, career pressures, and constant quest for success can take a toll on mental well-being. That’s where therapists come into the picture, offering a lifeline to those seeking solace and support.

Real-life Stories of Recovery

Consider Sarah, a marketing executive who recently moved to Los Angeles from a small town. The city’s energy was overwhelming, and she found herself struggling with anxiety. Sarah decided to seek help from a therapist. Through regular sessions, she learned coping mechanisms and mindfulness techniques that helped her regain control over her life. Her therapist provided a safe space where she could express her fears without judgment, leading to significant improvements in her mental health.

Meanwhile, in London, Tom, a financial analyst, faced similar challenges. Balancing work and personal life was a constant struggle. Through therapy, Tom discovered ways to manage stress and set healthy boundaries. His therapist helped him find a work-life balance that improved his overall well-being.

Understanding the Therapeutic Process

Therapy isn’t a one-size-fits-all solution. Each individual’s journey is unique, and therapists understand this well. They tailor their approach based on the client’s needs. Whether it’s Cognitive Behavioral Therapy (CBT), psychotherapy, or other modalities, the goal is to foster healing and personal growth.

The Importance of Finding the Right Therapist

Finding the right therapist is like finding a trusted friend who guides you through life’s challenges. For John, a struggling artist, connecting with a therapist who understood the pressures of creative professions was a game-changer. His therapist helped him navigate the highs and lows of his career, offering strategies to manage stress and maintain a healthy work-life balance.

(image: Unsplash)

Therapists Around the World: A Diverse Pool of Experts

From Los Angeles to London, and beyond, there are therapists specializing in a wide range of issues. This diversity ensures that individuals can find someone who resonates with their specific struggles and cultural background.

How Therapy Transforms Lives

Consider Maria, a single mother dealing with postpartum depression. She felt isolated and overwhelmed until she reached out to a therapist. Through compassionate counselling and practical advice, Maria gradually rebuilt her confidence and found joy in motherhood again. Her story is a testament to how therapy can transform lives, offering hope and healing.

The Role of Therapy in Overcoming Trauma

Therapists also play a vital role in helping individuals overcome trauma. For example, Mike, a firefighter, had recurring nightmares after a particularly harrowing rescue mission. Therapy provided him with techniques to process his experiences and manage PTSD symptoms. His sessions were a critical part of his recovery, enabling him to continue his vital work with renewed strength.

Accessibility and Affordability of Therapy

One of the challenges often associated with therapy is its accessibility and cost. However, many therapists offer sliding scale fees based on income, making mental health support more affordable. Additionally, online therapy options have become increasingly popular, providing flexibility and convenience.

Breaking the Stigma Around Mental Health

Therapists are also on the frontline of breaking the stigma surrounding mental health. Through community outreach and education, they encourage individuals to seek help without shame. By normalising conversations about mental health, they create an environment where everyone feels empowered to pursue their well-being.

Building a Supportive Community

Therapists often go beyond individual sessions to build supportive communities. Group therapy sessions, workshops, and support groups offer individuals the chance to connect with others facing similar challenges. These community-based approaches foster a sense of belonging and mutual support, crucial for long-term mental health.

Taking the First Step Towards Healing

Deciding to see a therapist can be daunting, but it’s a courageous step towards healing. For anyone feeling hesitant, know that therapy is a journey of self-discovery and empowerment. Therapists around the world are committed to guiding you through this journey, offering the tools and support needed to thrive.

In cities across the globe, therapists serve as beacons of hope, guiding individuals towards better mental health. Their dedication and expertise ensure that no one has to navigate their struggles alone.

If you or someone you know is considering therapy, therapists in Los Angeles and other cities are ready to help. Take that first step today and embark on a transformative journey towards well-being.

Brandy Levine is a licensed therapist at Stori, specializing in cognitive-behavioural therapy to help clients navigate life’s challenges with resilience and insight. Her approach is centred on fostering self-awareness and empowering individuals to enact positive change in their lives.

Eating Disorder Treatments to Consider if You Think a Friend May Be Struggling by Anita Ginsburg

~ Eleanor Segall ~ 2 Comments

(image: Hannah Busing: Unsplash)

Eating disorders are serious mental illnesses that affect millions of people worldwide. These disorders can have a devastating impact on a person’s physical health, mental well-being, and quality of life. If you think a friend may be struggling with an eating disorder, it is important to seek help as soon as possible. There are many different types of treatments available for eating disorders, and the right approach will depend on the individual’s unique needs and circumstances. This blog post will discuss some of the most effective eating disorder treatments to consider if you think a friend may be struggling.

Inpatient Treatment

Inpatient treatment is a highly specialised form of care that involves staying in a hospital or residential facility. This type of treatment is typically recommended for individuals who are experiencing severe eating disorders and need intensive support and supervision.This inpatient eating disorder treatment may include medical monitoring, individual and group therapy, and nutritional counselling. This approach can be highly effective in helping individuals regain weight, learn new coping skills, and develop healthier eating habits.

Outpatient Treatment

Outpatient treatment is another option for individuals who are struggling with an eating disorder. This type of care involves visiting a mental health clinic or hospital on a regular basis for counselling and other therapies. Outpatient treatment may be appropriate for individuals who are in the early stages of recovery, or who have a less severe eating disorder. It can also be a good option for those who need to balance treatment with work or other responsibilities.

Cognitive Behavioural Therapy

(CBT) Cognitive behavioural therapy (CBT) is a widely used form of psychotherapy that has been shown to be effective in treating eating disorders. This approach focuses on identifying and changing negative thought patterns that contribute to disordered eating behaviours. CBT can be used in both inpatient and outpatient settings, and may be combined with other types of therapies to create a comprehensive treatment plan.

Family-Based Treatment

(FBT) Family-based treatment (FBT) is a specialised approach to treating eating disorders in children and adolescents. This approach involves the entire family in the treatment process and is designed to help parents and caregivers support their child’s recovery. FBT has been shown to be highly effective in treating anorexia nervosa, and may also be used to treat other types of eating disorders.

Nutritional Counselling

Nutritional counselling can be an important component of eating disorder treatment. This type of therapy involves working with a registered dietitian to develop a healthy eating plan that meets the individual’s specific needs and goals. Nutritional counselling may be used in conjunction with other types of therapies, such as CBT, to create a comprehensive treatment plan.

Eating disorders are complex and challenging to treat, but with the right help, recovery is possible. If you think a friend may be struggling with an eating disorder, it is important to seek professional help as soon as possible. Inpatient and outpatient treatment, cognitive behavioural therapy, family-based treatment, and nutritional counselling are all effective options to consider.

Remember, recovery is a journey, and it may take time and patience to achieve lasting results. With the right support and treatment, your friend can learn to overcome their eating disorder and live a happy, healthy life.

If you’re in the UK please see the following charity to help too: https://www.beateatingdisorders.org.uk/ as we approach Eating Disorders Awareness Week.

This article as written by Anita Ginsburg and contains a non sponsored link.

The Mental Health Impact and Trauma: A Guide for Road Accident Victims.

~ Eleanor Segall ~ 4 Comments

(image: Matthew Ball, Unsplash)

Road accidents can have devastating consequences, not only physically but also mentally. While physical injuries are often visible and receive immediate attention, the psychological impact of such traumatic events can sometimes be overlooked.

Road accident victims must prioritise their mental health alongside their physical recovery. In this guide, we’ll explore the importance of addressing mental health after a road accident and provide practical tips for staying mentally resilient during the recovery process.

Understanding the Impact

The aftermath of a road accident can trigger a range of emotional responses, including shock, fear, anger, sadness, and anxiety.

These feelings are normal reactions to a traumatic event. Still, if left unaddressed, they can develop into more serious mental health issues such as post-traumatic stress disorder (PTSD), depression, or anxiety disorders.

Victims need to recognise and acknowledge their emotions rather than suppress them, as this can help prevent long-term psychological complications.

Tips for Maintaining Your Mental Well-being

In the aftermath of a road accident, prioritising mental well-being is crucial. Here are essential tips for maintaining your mental health.

Manage Stress

Dealing with the aftermath of a road accident can be incredibly stressful, but some techniques can help manage stress levels.

Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation are all effective ways to reduce anxiety and promote relaxation.

It’s also helpful to practice stress management techniques such as time management, setting boundaries, and prioritizing tasks to avoid feeling overwhelmed. Remember to be patient and permit yourself to take breaks when needed.

Navigating the legal aftermath of a road accident can amplify stress during recovery. However, you can alleviate some of that burden with a dependable legal team like Herrman & Herrman providing support.

Entrusting your case to experienced professionals allows you to shift focus towards prioritising your mental health and overall well-being.

Knowing that competent advocates are handling the legal complexities empowers you to engage in self-care practices without the added pressure of legal concerns weighing on your mind.

Seek Support

Seeking support is paramount for road accident victims. Opening up to trusted friends, family, or mental health professionals can offer validation, comfort, and valuable perspective during a challenging time.

Furthermore, consulting a qualified therapist provides a safe space to process trauma. Therapies like cognitive-behavioral therapy (CBT) or eye movement desensitisation and reprocessing (EMDR) are particularly effective in addressing trauma-related symptoms.

By actively seeking support and engaging in therapy, victims can embark on a journey of healing, resilience, and eventual recovery, empowered by the guidance and expertise of those who understand and specialise in mental health care.

Self-Care Practices

Self-care is indispensable for preserving mental well-being throughout the recovery journey. Prioritise ample sleep, a nourishing diet, regular exercise, and indulging in hobbies that foster joy and relaxation.

Steer clear of detrimental coping mechanisms like substance abuse, as they can compound mental health challenges. Tending to your physical health bolsters mental resilience and facilitates recovery.

By nurturing yourself holistically, you cultivate a foundation of strength and vitality, empowering you to navigate the emotional complexities of post-accident recovery with greater resilience and grace.

Remember, self-care isn’t an indulgence; it’s a vital component of healing and self-preservation.

Connect with Others

In the aftermath of a road accident, isolation can intensify feelings of loneliness and depression. Therefore, victims need to connect with others actively. Whether it’s spending quality time with loved ones, seeking support from friends, or participating in support groups tailored for individuals with similar traumas, fostering connections is paramount.

Engaging with those who comprehend your experiences can offer validation, empathy, and a profound sense of belonging.

By building a network of understanding and supportive individuals, road accident victims can navigate their emotional journey with resilience, knowing they are not alone in their struggles.

Setting Realistic Expectations

Recovery from a road accident, both physically and mentally, takes time and patience. It’s essential for victims to set realistic expectations for their recovery and to be gentle with themselves along the way.

Healing is sometimes linear, and setbacks or challenges may occur along the road. By accepting this reality and focusing on progress rather than perfection, victims can cultivate resilience and navigate the ups and downs of recovery more effectively.

 

Conclusion

Road accidents can have a profound impact on both physical and mental health. Still, with the proper support and coping strategies, victims can navigate the recovery process with resilience and strength.

By prioritising their mental health, seeking support, practicing self-care, managing stress, connecting with others, and setting realistic expectations, road accident victims can promote healing and regain a sense of control over their lives.

Remember, it’s okay to ask for help and to take things one day at a time. Your mental health matters, and you deserve support and compassion as you journey toward recovery.

This article was written by a freelance writer.

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