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Self-Help Sat Nav
12 minutes | Aug 9, 2019
#30 – Mindfulness Meditation (10 mins)
Find some calm with just 10 mins of Mindfulness Mindfulness isn t new. It might even be as old as horses. What works isn t about finding the latest and shiniest new thing. What works is about what has been tested over time and been shown to make a difference. Mindfulness makes a difference. OK, its not going to create world peace. And, yes, our suffering has a lot to do with culture and we need to tackle that. Many studies have shown that mindfulness meditations help with stress, anxiety and depression. It targets several important behavioural processes including attentional flexibility and self-compassion. To reap the benefits of mindfulness, you ll need to practice regularly. You can practice formal meditations as well as taking just a few seconds to slow down and observe what is happening. This is fundamentally a sensory experience and not a verbal or mental one. That is how you begin to expand your attentional flexibility. Get started or merely try out this free 10 mins starter-mindfulness meditation, called mindfulness of the breath. Keep an eye out for more exercises in future episodes of Self-Help Sat-Nav. The post #30 – Mindfulness Meditation (10 mins) appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
48 minutes | Feb 6, 2019
#29 Turning your inner critic into your supporter with self compassion
Using Self Compassion to turn your inner critic into your biggest supporter I am speaking with a blog writer, an author and founder of #365daysofcompassion, which is an online global community of people sharing thoughts, reflections and information about compassion and well-being. With a particular emphasis on compassion focused therapy and compassionate mind training, this champion of self compassion has created an amazing online space for people to come together, to be open, vulnerable and courageous. I first met him online a couple of years ago when he began sharing his blog posts about his experience of living with depression. We later got together to create and publish an ebook, called the Five Self Compassionate Ways to manage depression and boost your wellbeing. I know he is a much respected human and contributer to the development of self-compassion worldwide. His name is Chris Winson. SHOW NOTES The #365daysofcompassion Social Media accounts People can follow Chris personally on @chisi_98 on Twitter, and also the @365daysofcompass account which collates all the tweets that people share under the hashtag, along with sharing the weekly Review online newspaper. The monthly book club can be found via @365daysBookClub. The Facebook group for #365daysofcompassion can be found here: https://m.facebook.com/groups/385641661879755?ref=share The daily quotes are available from Instagram @365daysofcompassion and also a board on Pinterest https://pin.it/yxqbqfqyyzrlhz Blogs Chris’ personal blog is available from here https://underwaterbreathes.wordpress.com/ The self compassion community blog is available from here https://365daysofcompassion.wordpress.com/ The book club blog is available from here https://the365daysofcompassionbookclub.wordpress.com/ The post #29 Turning your inner critic into your supporter with self compassion appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
33 minutes | Nov 5, 2018
#28 Are you addicted to sugar? An interview with Sheri Taylor
Are you addicted to sugar? Do you like sugary foods? Who doesn’t? Do you struggle to control your intake of chocolate, biscuits, cakes or sugary drinks? Do you ever wonder if you’re addicted? In this episode, I speak with Dietician, Sheri Taylor, owner of EAT Great, FEEL Great. If you’ve ever wondered about how to get a better handle on what you eat, improve your diet and nutrition or keep off the pounds, then listen to this episode of Self Help Sat Nav. SHOW NOTES Sheri’s blog post about so-called ‘sugar addiction’ Eat Great Feel Great Facebook Group Eat Great Feel Great website Brain Injury Nutrition Advice The post #28 Are you addicted to sugar? An interview with Sheri Taylor appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
30 minutes | Sep 18, 2018
#27 Taking control of your own health and long term conditions with Sarah Rees
The CBT Journal Project – Taking control of your health and long term condition The Department of Health tells us that 15 million people in UK suffer with a Long Term Condition (LTC). Long term conditions or chronic diseases are conditions for which there is currently no cure. They are managed (with mixed success) with medications and other treatments (KingsFund). Human beings have been evolving for thousands of years. In some ways, we’ve accomplished a lot. People live longer. On the other hand, people live with disabilities for many years and we aren’t especially effective at reducing these disabilities within their lifetimes. So, what do you do when you can’t find an easy fix? Sarah Rees has some ideas. Sarah is a CBT Therapist with a private practice in Wilmslow. In a recent conversation, Sarah and I spoke about her own experiences of long-term conditions and what she did to transform the effects it had on her life: When I hit 40 a few years ago, I was forced to overhaul my lifestyle due to an under-active thyroid. After completing the standard treatment protocol through the NHS, my blood levels returned to normal, but I still felt unwell. I was miserable, overweight, and had chronic fatigue. Leaning on my professional expertise, I started journaling in an attempt to unpick everything I was feeling. It helped me understand myself better and I soon began to see what I was doing right to create the good days and the actions impacting the bad. With this knowledge, I was able to take control of my health and work out how to get where I needed to be. It took time, but I’ve completely changed my lifestyle and probably feel better than I did before! Sarah has launched a fantastic new product called the CBT Journal, which based on Cognitive Behavioural Therapy. “It encourages you to become more aware of the patterns in your thoughts and feelings and behaviours are all linked together. It gives you the tools you need to change these patterns and improve your mental health.” SHOW NOTES Discover the benefits of the CBT Journal The post #27 Taking control of your own health and long term conditions with Sarah Rees appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
36 minutes | Jul 9, 2018
#26 Let’s stop using self-help to overcome our suffering – An interview with Patricia Murphy
Let’s Stop using Self-Help to overcome our suffering A Conversation with Patricia Murphy Welcome to Episode #26. In this episode, I get the pleasure of speaking to a lady who’s not afraid to speak her mind. She qualified as a Mental Health Nurse in 1985 and shares with us the benefits of her many years experience. As she approaches 60, she contemplates what she’s learned makes for good self-care and good therapy. Her name is Patricia Murphy and she is championing a re-frame of the way we perceive self-help. In this episode, you’ll discover: A simple method, yet not often easy, for taking care of yourself (Self-Help) How you can utilise this tool in safe environments with the support of other people Various popular examples of how people can organise their thoughts A useful metaphor that espouses the easing of suffering Join us in conversation. SHOW NOTES Patricia Murphy’s Website Wise Words for Wellbeing Philippa Perry – Couch Fiction Can Writing make you heal faster? Women and Gender Minorities Equality SIG (BABCP) The post #26 Let’s stop using self-help to overcome our suffering – An interview with Patricia Murphy appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
18 minutes | Jun 5, 2018
#25 Is resistance futile? How to reduce the stress of a heavy workload in a fast-paced work environment
How to reduce the stress of a heavy workload in a fast-paced work environment In episode #25 of Self-Help Sat-Nav, you ll discover the forces of oppression that make you work so damn hard all the time. Sources of oppression, whether they re other people or thoughts and feelings from within, can be powerful. Fast-paced work environments shape the way you work and can result in long hours or working hard without a break. Whilst you recognise this makes you tired and stressed, it can be difficult to change. Is resistance to over-work futile? Or, is there another way? Please share and tell me what you thought about the strategy inside this episode. The post #25 Is resistance futile? How to reduce the stress of a heavy workload in a fast-paced work environment appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
20 minutes | Apr 6, 2018
#24 Does being more grateful and having a purpose make you feel less depressed?
Does Gratitude and Purpose have an influence on Depression? Its not easy being grateful. Its not your fault. Lots of bad stuff happens in life and the stress, hurt, sadness, anger and shame that goes hand-in glove with many life events, steers you towards obsessing, worry, rumination, complaining and hopelessness. Positive Psychology research has shown us that gratitude, practiced every day or several times a week, has a positive impact on our well-being. Similarly, having purpose in life gives you better physical and psychological health. Depression is worse for people who ve had more bad stuff happen to them. So, what happens to people s depression when their lives get better? What happens when they experience a higher number of positive life events? Do the get less depressed? And, does being more grateful or having purpose generate more positive life events? These are some of the questions that we ll explore together. Using a recent study of nearly 800 people from 43 different countries, we ll look at what happens when you investigate the relationship between gratitude, meaning in life, positive life events and depression. You can leave a rating and a review for the show over on itunes. It only takes a minute to leave a review. Not quite as catchy as the Take That song, but here s hoping! SHOWNOTES: What Predicts Positive Life Events that Influence the Course of Depression? A Longitudinal Examination of Gratitude and Meaning in Life SHSN Episode #9 How to use the ACT Matrix to choose between two lives The post #24 Does being more grateful and having a purpose make you feel less depressed? appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
39 minutes | Mar 5, 2018
#23 How to reduce your anxiety using the most effective method known to humankind
Fear Exposure is the most effective method in psychology to reduce anxiety In this episode of Self-Help Sat Nav, your host, Jim Lucas, talks about how to use exposure to reduce your anxiety. Whether you are struggling with obsessive thoughts / intrusions, physical sensations, intense emotions that won t turn off or traumatising memories of past events, fear exposure is a an effective and necessary component of your recovery. In this 38 minutes episode, you ll discover: why mindfulness and medication on its own won t reduce anxiety just what fear exposure is and how it works how you benefit from doing exposure 8 precise steps for applying exposure successfully The post #23 How to reduce your anxiety using the most effective method known to humankind appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
30 minutes | Feb 5, 2018
#22 Trauma Doesn’t Define You – An Interview with Robyn Walser
Trauma Doesn t Define You In this episode of Self-Help Sat-Nav, I have the pleasure of speaking to one of the world s authorities on treating traumatic stress. ACT Therapist, trainer and writer, Robyn Walser works at the National Center for PTSD in California and through her own private practice at TL Consultation Services. I asked Robyn to describe the self-help tool that she finds most useful in her own life and how she has used this in her work with people that have suffering long-lasting effects of traumatic stress. When you ve suffered a trauma, it can alter your trajectory in life. People get can get stuck when they buy into the view once a victim, always a victim. The trouble is that when you live your life this way, the trauma you suffered can define you. A more helpful view to take is once a victim. But, how can you live your life as if it didn t happen? Robyn shares with us some views on using Mindful Awareness to help you observe your experiences as an experiencer. In the Acceptance & Commitment Therapy literature, this is called Self-As-Context. Join me to understand more about this amazing approach to dealing with, not only the effects of trauma, but also the common unhelpful judgements and evaluations the human mind speaks to us as we move through our lives. If you ve enjoyed this episode, please leave a rating and a review over on itunes. The post #22 Trauma Doesn’t Define You – An Interview with Robyn Walser appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
40 minutes | Dec 6, 2017
#21 Why would you do that? How to use intention instead of reasoning to do things the right way…a brief lesson in Clinical RFT
Have you ever wondered why you keep doing the same helpful thing? Clinical RFT can provide some answers In this episode, I talk to Research Scientist and Clinical Trainer in RFT and behavioural analysis, Matt Villatte. He is author of Mastering the Clinical Conversation – Language as Intervention. Listen to this episode and discover how you can start to pay more attention to the consequences of what you as well as the reasons why you do things. SHOW NOTES Mastering the Clinical Conversation – Language As Intervention – website with useful resources for practitioners looking to learn more about Clinical RFT Training on 8th & 9th February 2018 in London with Matt Villatte organised by my good friend Joe Oliver at Contextual Consulting – Using RFT to supercharge your experiential practice Matt Villatte – website about Matt and his work using RFT. The post #21 Why would you do that? How to use intention instead of reasoning to do things the right way…a brief lesson in Clinical RFT appeared first on Openforwards: Counselling Cognitive Behaviour Therapy (CBT) Birmingham.
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