Category Archives for "Self-help/Treatments"

The Stories We Tell Ourselves: Reframing Our Thinking

Blog banner The stories we tell ourselves

You may or may not have heard of Derren Brown. He's an English mentalist and illusionist who draws upon psychology in his stage and television shows. In one of his stage shows, Miracle, Derren talks about "the stories we tell ourselves" and the power of the mind to evoke change when we make the choice to change those stories.

He explains that we often carry negative stories around with us, likening them to a suitcase full of bricks, and that they can have a lot of power over us if we allow them to.

What's happened can't be changed

We're not suggesting that you should try and convince yourself that whatever experiences you've had haven't happened. Far from it. They have happened, and that is your starting point.

You cannot change what's happened, but we've talked before about how changing your thinking can impact on how you feel. Therefore, if you change how you think about your experiences it's highly likely that you can change how you feel about them.

Changing your thinking

We should start by saying that we're not trivialising people's experiences and we recognise that this approach isn't appropriate for everyone. For example, if you've experienced a significant trauma then you may need specific forms of therapy to address these difficulties.

Some people might need to work through their experiences and the feelings associated with them before they're ready to change how they think. It might be that counselling can help you to do this.

So let's assume you're at a stage where you're ready to consider changing  your thinking. Whilst this might sound overly simplistic, you do have a choice about whether you change your thinking; we all do. Essentially, you can choose to think of events in ways which are helpful or unhelpful to you in the present.

Below we've given a brief example of a client where we've seen a shift in their thinking. This person is a fictional client who has been made up from the details of a number of different clients we've worked with. However, the change in thinking relating to past life events is something we've witnessed in many of our clients.

An example: Lauren

Lauren was a woman in her mid-30s. She was married with two children and worked as a secretary in an accountants' office. She was reasonably happy in her marriage, but often felt distant from her husband and children.

Lauren came to therapy because she'd been physically and psychologically abused by her mother as a child. Her mother had long since passed away, but Lauren felt unable to let go of what had happened and had carried the abuse with her.

Part of therapy involved Lauren exploring her experiences and her feelings about them; something she'd not done before. There were also discussions of what she wanted for her life in the present and for her future. Lauren said she wanted to be able to let go of what had happened and enjoy her life in the here and now.

Towards the end of the therapy, Lauren reported that she felt "lighter". Whilst she acknowledged that her mother's actions were wrong, she now viewed her mother as someone who'd had her own struggles and wasn't capable of demonstrating love to herself let alone to Lauren and her siblings.

It's worth emphasising that Lauren's acknowledgment of her mother's difficulties was not her way of making excuses for what her mother had done. It was the start of a shift in Lauren's thoughts about those events and it enabled her to begin re-writing her story.

The shift in thinking

The story Lauren had told herself for many years had been one where her mother was "cruel" and unloving, and that she (Lauren) was the victim of that cruelty.

Lauren acknowledged that she had gone through a terrible experience; there was nothing that could change that. However, instead of viewing herself as a victim of her mother's abuse Lauren now saw herself as a strong resilient woman. One who was able to demonstrate love to her own children despite the negative experiences she'd gone through because of her mother.

Through her therapy, Lauren had processed what had happened to her. She'd then made the choice to let go of her "old" story and reframe it in a way which empowered her to appreciate and enjoy her life in the here and now.

If it's so beneficial to change our stories, why don't more people do it?

Change is difficult; even if it's change which moves us into a more positive place. Sometimes the stories we tell ourselves are comfortable, even if they're painful, because they're what we know and changing them means moving into the unknown.

Also, we often attach our identity to our stories so if we change them we may feel we'll lose our identity. However, we're more than just those stories or experiences, and we can choose not to allow them to define us.

To slightly rephrase a quote from Confucius:

"The man who says he is, and the man who says he isn't...both are correct".

Our minds are powerful and are good at keeping us in a place where we feel helpless; however, we can choose how to use the power of our minds. Therefore, why not use them to move us to a place where we stop the past from holding us back and move forward in the present?

Like we've said, it's not always easy and it's not always simple. But, it can be done because we've seen many clients do exactly that.

Have you managed to change your mindset about something? What impact did that have? Comment below.

7 Ways To Tackle Low Self-Esteem

blog banner 7 ways to tackle low self-esteem

There's a lot of information out there about the symptoms of low self-esteem. It can lead to people withdrawing from social situations, focusing on the negatives, and being unable to take positive feedback (i.e. compliments) from others.

Through our work with clients we often see a link between their low self-esteem and their levels of anxiety.

Where does low self-esteem come from?

Low self-esteem can stem from any number of situations or events.

Perhaps people in your family or teachers at school said certain things which made you feel inadequate. On the other hand, you may not have been told anything directly. It might have been the way other people treated you which led you to believe you're not "good enough".

Stressful life events can also have a negative impact on self-esteem. You might have lost a loved one or experienced a serious illness, and this can all take its toll on our perceptions of ourselves.

Low self-esteem and anxiety

In a previous blog post we explained a technique for how to figure out your negative core belief, which is a 'global belief' you may apply to yourself as a person. If you have low self-esteem this core belief might be something like "I'm a failure" or "I'm not good enough".

A negative core belief can impact on many aspects of your life. For example, if you have a belief of "I'm not good enough" this may cause you to avoid situations such as meeting new people or trying a new hobby due to the anxiety invoked by each situation.

Think about the prospect of meeting new people when you have a core belief of "I'm not good enough". Examples of the thoughts you might have are: "No one will want to talk to me", "I'll end up standing on my own", or "I'll make a fool of myself in front of people".

Such thoughts aren't going to fill you with much confidence. If anything, they're likely to make you feel anxious about going into that situation. We've said this before and we'll say it again: It's not the situation, but our thoughts about the situation which cause us to feel a certain way.

The impact of low self-esteem

The example above highlights how much of an impact low self-esteem can have. It can stop us from meeting new people and trying out new experiences.

We can end up isolating ourselves because we don't feel we're good enough to be with people, and we have no confidence in our ability to succeed in new situations.

The problem is, the more we avoid these new situations the more our low self-esteem is reinforced because we're not challenging the thoughts which feed into our fears.

7 ways to tackle low self-esteem

Here are seven ways you can tackle low self-esteem. You may find that some work better for you than others. That's fine; stick with the ones that work well!

1. Challenge your negative thoughts

Thoughts are not facts, but we give far too much weight to them. They're our beliefs about ourselves or a given situation which are likely to have been influenced by past experiences.

Check out our blog posts herehere, and here for ways to challenge your negative thoughts and beliefs.

2. Make a list of all the things you're good at

We can't possibly be good at everything, but we need to focus on what we're good at rather than beating ourselves up for things we're not so good at.

Make a list of all the things you're good at, together with the qualities you like about yourself. Having these things down in black and white can help you appreciate them more.

3. Surround yourself with positive people

Unfortunately we may know people who tend to (consciously or unconsciously) reinforce our low sense of self-worth. They reiterate how difficult everything is rather than helping us look for ways to address the problem.

When we're feeling down on ourselves, we need people around us who are in "our corner", who will help us get out of the funk we're in and encourage us to dust ourselves down and move forward.

4. Don't be so hard on yourself

No one is perfect and no one gets everything right all the time, and that's okay!

We may make faux pas in social situations, we might make mistakes at work or not do something to the standard we expect of ourselves. Lower your expectations to more realistic levels.

Accept that you're human and you're fallible, just like everyone else on the planet!

5. Don't take on too much

Often, people with low self-esteem take on more and more responsibilities in an effort to prove to themselves that they have worth. In fact, when you take on more than you can handle you're not valuing yourself.

Be more assertive and learn to say "no" sometimes. Constantly saying "yes" will only give people the signal to keep coming to you, and overloading yourself will only lead to burn-out.

6. Feel the fear and do it anyway!

We talk about this in our post here. Sometimes, the best way to give our low self-esteem a kick up the backside is to face our fears head on.

Pushing through the fear can have a hugely positive impact on your sense of achievement.

7. Seek external support

Friends and family may mean well when offering support, but perhaps they miss the mark or say things which aren't always helpful. Having someone who is outside the situation, with an impartial perspective, can be beneficial when working with low self-esteem.

If you feel it might be helpful, consider seeing a Counsellor to help you explore your low self-esteem and how you can improve it.

What things do YOU do to help you feel better about yourself? Comment below 🙂

Mental Health And The Masks We Wear

Blog banner Mental health and the masks we wear

There's nothing quite like a fancy dress party. Lots of people getting dressed up in all sorts of weird and wonderful costumes, pretending to be someone/something else.

The process of making ourselves up in this way is actually not too dissimilar to how some of us deal with our mental health difficulties. Sometimes it's easier to put on a metaphorical mask and pretend that everything's okay.

Do we all wear masks?

If we're honest with ourselves, we all wear masks at some point in our lives.

Perhaps we wear different ones each day depending on the role we're in. Work may require us to wear a different mask to the one we might wear around friends or family. 

Do we ever really take our masks off, though? And should we?

The positives of wearing masks

Masks are a useful way of protecting us when we're going through difficult times. We might not be able to take time off work, or we may not want to, so wearing a mask can be a way of us maintaining our role.

One would hope that we could talk to our superiors about any problems we're having, but as many of us know the fear of stigmatisation due to mental health difficulties is very real.

Even if we get support from our supervisors, some roles may be emotionally demanding (e.g., counselling). Therefore, it's important that we don't bring our personal difficulties into these roles as we're there to support others and not the other way round.

The negatives of wearing a mask

Whilst wearing a mask can help us through tough periods, it can also prevent us from addressing our problems. Wearing a mask may become quite addictive and something we're not able to stop doing for fear of the consequences of removing it.

However, in order that we can begin to address our problems we need to be brave enough to remove the mask and be vulnerable.

Finding some balance

Allowing regular time to remove the mask can help you process your emotions and think of ways of tackling whatever difficulties you're having. By continuing to pretend that everything is okay, the problem doesn't get addressed and the emotions build up.

It's also a good opportunity to release any pent-up emotions. Whilst some people might see this as a sign of weakness, it's actually really healthy to do this. We're not robots, we're human beings, and it's perfectly normal to feel.

You may well want to put the mask back on when you're in work or with friends/family, and that's okay. If you've allowed yourself some time away from the mask to be yourself, then this will help during the times when it's more appropriate to wear the mask.

How helpful/unhelpful have masks been for you? Let us know in the comments.

How Hope Can Help With Mental Health

Blog banner How hope can help with mental health

A lot of what we usually write about explores logical, structured, ways of tackling anxiety and mental health, so you'd be forgiving for thinking we've gone a bit 'airy fairy' with this post!

Some people might find the concept of hope a bit 'wishy washy'. What exactly does hope mean? Can we actually use it as a way of tackling our mental health problems?

We believe you can.

But first, despair

Before you get confused as to why we've started with despair, we thought it'd be good to give some perspective to the concept of 'hope' by firstly looking at its opposite.

The Oxford English Dictionary's definition of despair is:

"The complete loss or absence of hope".

The Cambridge English Dictionary's definition expands nicely on this:

"The feeling that there is no hope and that you can do nothing to improve a difficult or worrying situation".

We're particularly drawn to the bit about "the feeling that...you can do nothing" within this definition. Despair, it seems, comes from a place where we believe we have no power to change our situation.

The effect of despair on mental health

If we think of despair in terms of 'mindset', then someone who feels despair will have little faith that their situation will improve.

We've talked before about the importance of managing negative thinking. If we think our situation is never going to change we're less likely to do anything about our problems.

It then becomes a self-fulfilling prophecy; nothing ever changes because we don't do anything to change the situation.

It's probably obvious at this point that despair is not really going to help anybody who's struggling with their mental health. 

What, then, is hope?

In contrast, the Oxford English Dictionary's definition of hope is:

'A feeling of expectation and desire for a particular thing to happen'.

While we think this is an accurate definition, it's important not to equate it with having unrealistic expectations.

Setting expectations which are too high or unrealistic can be anxiety-inducing and may set us up to fail if they're unachievable. Rather, hope is about wanting something to happen and having a certain level of belief that it will happen.

How hope can help with mental health

We recognise that it can be difficult during challenging times to see a light at the end of the tunnel.

However, if we assume there'll be no end to our problems then that's exactly what will happen. Nothing will ever change; we don't expect it to change so we don't make the effort to change.

On the other hand, if we have a sense of hope that things can be different then that's a much more positive mindset to start from.

Is having hope 'enough'?

Having hope is all about balance. We need to set realistic expectations for what we want, and believe we can achieve them. Without that belief, it'd be hard to have hope.

However, having hope alone isn't enough. Hope and belief are all well and good, but they have to be coupled with action in order for changes to occur.

For example, you could have a hope that you get that promotion at work, but you're not going to get it by sitting back and just hoping it's given to you. You have to put in the work to make it happen. Of course there are still no guarantees you'll get it, but you'll have more chance if you take action than if you sit back and do nothing.

So, don't just hope that things will get better. Instead, use your hope as a motivation towards taking the steps to make change happen.

That's how hope can help with mental health 🙂


How Counselling Can Help With Anxiety

blog banner how counselling can help with anxiety

As it's World Mental Health Day, we thought it'd be good to write a post about the benefits you can get from talking about your difficulties. A "problem shared" really can be "a problem halved" and if you're finding it difficult to talk to people around you then counselling can be really helpful. 

What stops people talking about their mental health?

The reasons for people not talking about their mental health can be many and varied. It can depend upon the person and the difficulties they're experiencing. Here are some examples:

Gender

Society tends to have different expectations on males and females when it comes to talking about mental health. If you're a woman, it's almost a given that you'll gather with other women to discuss your problems and seek mutual support. Most women have no problem doing this as it's seen as something that "women do".

On the other hand, if you're male you may find it more difficult to talk due to societal expectations that you "should" be strong and not discuss your emotions. Whilst views are starting to shift there's still a long way to go, which is highlighted in the fact that suicide rates tend to be higher in men.

The presenting problem

You may have been through experiences which have impacted your mental health that you're worried about sharing. One such example might be going through childhood sexual abuse. This can leave people with many mixed feelings such as shame and guilt, which may prevent them from seeking support from others.

You may blame yourself for your presenting problem, no matter what that is, and this can leave you feeling as though you don't have the right to ask for help.

Whatever the problem and the reasons for not wanting to talk about it, this may leave you feeling extremely isolated.

Feeling like a 'fraud'

You may believe that you're a "fraud" and that your difficulties are not serious enough to deserve support. This is something we often hear our own clients say. Some of our clients worry that we'll think they don't really need to come for counselling because their problems don't warrant it.

The fact that you've got in touch with a Counsellor to seek support for the problem means that, for you, it's important to bring it to counselling and that's a perfectly valid reason from our perspective.

Stigma

As much as there's more awareness around mental health these days, there's a still a lot of stigma surrounding mental health issues.

You may be wary of sharing information with your employers for fear that you'll face discrimination. Family and friends might not quite understand your difficulties so you may rather keep quiet than risk not being understood.

As you may well have heard before, people often talk about physical health problems being easier to understand as they can be seen. However, mental health problems can be hard to comprehend if the people around you haven't experienced them.

How does talking about mental health help?

The more we talk about mental health the more we help to normalise it. EVERYBODY has 'mental health' and it doesn't fall under "good" or "bad"; it's on a spectrum.

The old cliche of "a problem shared is a problem halved" is very true. Often, just being able to talk to someone about your problems without fear of judgment can be a hugely powerful experience.

Support from family and/or friends can be beneficial, but sometimes you may not feel comfortable talking to them. This could be because your difficulties involve family and/or friends, or you might worry that they won't understand.

Having someone impartial to listen can make such a difference and this is where counselling comes in.

Counselling and mental health

The Counsellor-Client relationship is really unique. It's very rare that one person talks about their difficulties while the other listens without responding with such things as "Oh, that happened to me too!" and re-focusing the conversation onto themselves.

Counsellors are not there to judge; they offer an acceptance of you and your situation. Having someone to listen in this way can be very powerful, and the safe space of the counselling room can be a welcome relief when the outside world doesn't appear to understand you. 

Whilst Counsellors cannot change your situation, they can help you explore how you'd like your situation to be different. Remember that change is possible, but you have to make the change; your Counsellor cannot make changes for you and neither can other people.

Counselling can only really be effective if you're willing to accept responsibility for the changes that you want to happen. If you're ready to do this, then great work can take place.

How counselling can help with anxiety

We've talked in previous posts about how anxiety is fed by negative thinking and that our core belief about ourselves can feed into our negative thinking.

Like other mental health difficulties, it's often hard to know where to start with tackling anxiety. Seeing a Counsellor can help get clarity over the problems you want to address, as well as the ways in which your Counsellor can support you with tackling those difficulties.

Whilst there are things you can do yourself to try and tackle your anxiety, sometimes you might want some additional support in order to know where to start and which direction to take.

If you're seeking support and are thinking about accessing counselling then please do contact us.

Also, try to keep talking about mental health to help reduce the stigma; it can be done if we all work together 🙂

Dealing With Anxiety Step By Step

Blog banner Dealing with anxiety step by step

We've already talked about how to challenge the core beliefs and negative thoughts that feed into anxiety, but what other action can we take in terms of dealing with anxiety?

Exposure Therapy is a way in which people can be supported to confront their fears. When we're fearful of something it might lead us to avoid it. However, whilst this avoidance may reduce the feelings of fear in the short term, it can make the fear worse over the long term as we're not addressing the fear.

Exposure Therapy

The aim of Exposure Therapy, is to expose ourselves to the thing(s) we have fears of and/or have been avoiding. These might be situations, activities, or objects (e.g., spiders).

There are different ways we can expose ourselves to the things we fear, depending on what we're comfortable with. You might want to be exposed to the fear in real-life; so, if you have a fear of giving a presentation you may decide to do this in front of a group of people.

Another way is through imagining that you're facing your fear. You might imagine you're presenting to a group of people, and then describe the sights, sounds, and smells within that situation. You'll observe the emotions and physical sensations which come up for you, as these can often be as powerful as going through the situation in real-life.

Jumping right in

In a previous post we talked about mastering your fears and how, sometimes, one of the most effective things to do is to take a deep breath and face our fears head on. The thing to remember is that everyone's different.

Exposure Therapy can be done at different paces, depending on how you feel. There may be times where jumping straight in at the deep end is going to feel most effective, and some people prefer to face their fears in this way.

Flooding


For people that prefer a quicker and more "head on" approach to tackling their fears, Flooding may be good for them. The idea behind flooding is that anxiety is a learned fear that needs to be 'unlearned' by exposure to the object/situation/activity.

An example of flooding might be someone who has a phobia of spiders, who is given a spider to hold. During this time they'll need to use coping skills to manage their anxiety (e.g., relaxation skills) and continue holding the spider until such time as the anxiety begins to lessen.

Another example might be someone who doesn't like being around lots of people. They may go into a situation where there's a huge crowd of people (e.g., a shopping centre) and use coping skills to help them manage their anxiety until it reduces.

This method is seen as quick and effective, although it might be too intense a way of dealing with fears for some people.

Dealing with anxiety step by step

For those who want a more gradual approach to facing their fears, there's the option to do this through Graded Exposure. This does exactly what it says on the tin and gradually exposes you to the situation/activity/object that's causing you anxiety.

Graded Exposure

In Graded Exposure, you identify the feared situation and then think about where you currently are in terms of tackling that situation. An example scenario might be that you want to go to the local newsagents to buy a newspaper, but you're unable to leave your front door without feeling extreme anxiety.

You need to think about the gap between where you are and where you want to be, and break it down into small manageable steps. If your goal was go to the newsagents to buy a newspaper, an example of breaking this down might be:

  1. Opening the front door and staying there for as long as is comfortable;
  2. Moving from the front door to the pavement, and staying there for as long as is comfortable;
  3. Walking to a specific point in-between your house and the newsagents and staying there for as long as is comfortable;
  4. Staying outside the newsagents for as long as is comfortable;
  5. Going inside the newsagents, looking at the newspapers for as long as is comfortable and then leave;
  6. Going inside the newsagents, choosing a newspaper, paying for it, and then leaving.

This is a very simple example. You may have more (or less) steps than this. The most important thing is to come up with as many steps as you feel necessary to achieve your goal.

Working through the steps

The steps in Graded Exposure Therapy are something that you can come up with yourself or your Counsellor, if you're working with one.

The idea is to repeat each step until you feel comfortable with it, and then move onto the next step. Your anxiety doesn't have to totally disappear, but it should reduce to a level which feels more comfortable.

Moving to the next step may cause an increase in anxiety, but like the step before, you repeat that step until the anxiety reduces to a more manageable level and then move onto the next...and the next.

Bear in mind that this process might take a while and you may come up against obstacles along the way. Persistence is key.

For example, if you try one of the steps and it feels too much of a leap from the previous step, then rethink that step and see if that needs breaking down further.

Keep a record of your progress

When doing Graded Exposure, it's important to keep a record of when you attempt each step, your anxiety levels before and after, and any notes you think are relevant. This can help you reflect on what went well and what you might do differently next time.

For example, when you look at the time of day that you're doing your steps you might reflect that trying them at a different time, when there are less people about, might be beneficial.

When you review your notes you might see that your anxiety level prior to tackling one particular step has gradually decreased, even though you might still be working on the same step. This visual record of your progress will help motivate you during the times when you might be feeling you're not making much headway.

Take a look at this worksheet we've put together which you can use to help you 🙂

What ways do you tackle your anxiety? Are you a "jump right in" or "step by step" sort of person? Let us know in the comments.

How Mindfulness Can Help With Anxiety

Blog banner How Mindfulness Can Help With Anxiety

Although Mindfulness practice has been happening in Eastern cultures for many years, it's only recently increased in popularity in the West. Its benefits have been promoted over here by people like Jon Kabat-Zinn, who developed a Mindfulness-Based Stress Reduction programme.

Despite an awareness of its benefits on mental health, there's still some confusion as to what Mindfulness is. In this post we'll be giving a whistle-stop tour of Mindfulness and some of the different practices you can try.

What Mindfulness is not

It might seem like we're beginning the wrong way round, but we think it's important to start with addressing the confusion that often surrounds Mindfulness. A lot of people mistake Mindfulness as a form of 'relaxation' and it seems as though the two terms are often used inter-changeably.

Whilst feeling relaxed can often be a by-product of practicing Mindfulness, it is not the aim of practicing Mindfulness.

What Mindfulness is

The aim of practicing Mindfulness is to draw our attention to the 'here and now', or, the 'present moment'. All too often, we spend our time thinking about the past (which we cannot change) and/or worrying about the future (which we may have little control over changing).

This quote from Buddha, sums this up perfectly:

"The secret of health for both mind and body is not to mourn for the past, not to worry about the future, not to anticipate the future, but to live the present moment wisely and earnestly".

This reference to worrying about things outside of our control, or things we can't change, seems all-too familiar when we look at the negative thinking patterns which feed into anxiety.

But isn't Mindfulness all 'woo-woo'??

When people think of Mindfulness, many may visualise monks sat high up on mountains, gazing over the landscape, and generally 'being all zen'.

Also, social media often portrays a rather 'stylistic' view of Mindfulness where meditating in a minimally-furnished room, whilst wearing designer yoga pants and a smile reserved only for the likes of Buddha, is deemed as a sure-fire way to reaching enlightenment.

Because of this, Mindfulness might seem rather unachievable to the 'average Joe', but in reality you don't need sparsely kitted-out rooms, yoga pants, or incense sticks to get there*.

*Equally, if you do want to use these things in your Mindfulness practice then go for it. We're not saying that these things are 'bad', but what we're saying is that you can start being mindful now without the need for anything else. It's your mind-set, not the material stuff, that'll help you be more mindful.

being more present

Mindfulness: It's not all about the Buddha

Mindfulness-based exercises

We're giving a very brief overview of some different Mindfulness practices here. You can do a Google search which will bring up plenty of results and you can look into them in more detail. If you do pick one or two that you're drawn to, it might be useful to start off with "guided" versions of these, meaning, a recording of someone to guide you through them. There are plenty of these on Youtube 🙂

Sitting meditation

There are lots of meditation apps out there nowadays, so you can pretty much meditate anywhere (okay maybe not, but you get what we mean).

You'll want to find a quiet place to meditate. You can either sit crossed-legged on the floor (you may want to sit on a cushion), or sit upright in a chair with your feet flat on the floor and arms resting where they're most comfortable.

The meditation will usually involve you closing your eyes and focusing on your breath; not trying to do anything particular with it, just observing it. During the course of the meditation, your thoughts will inevitably drift to past or future events. The idea is that as soon as you become aware of your mind drifting, you should bring it back to the present moment. Don't judge yourself for losing focus on the present, just keep bringing your mind back to it.

This is hard to do, but remember that it's Mindfulness practice and in order to get better at it that's exactly what we have to do. Two popular guided meditation apps are Headspace and Calm so free to check them out as they'll take you through the process.

Walking meditation

This type of meditation isn't just walking, it's about paying attention to your walking and is therefore done at a much slower pace. If you're worried about other people, you might want to do this in your back garden or pick a spot in the local park which you know is usually quiet.

Some people find this form of meditation easier than the sitting meditation, due to focusing on the bodily sensations that come from the walking. As with the sitting meditation, when you become aware of your mind wandering you bring it back to your breathing and walking.

Mindful eating

Before you scoff your [insert favourite food item here], this isn't just about eating. This is about really paying attention to what you're eating; less hamster and more sloth.

People often practice with a small piece of food like a square of chocolate or a raisin. Whatever the item, it's about paying attention to how it looks, smells and feels before even putting it in your mouth. Once you put it in your mouth the idea is not to chew it straight away either, but to be aware of things like the texture and the taste.

We're not suggesting you eat like this all the time, but trying this exercise will help bring an awareness to your eating that you may not have had before. After all, how often do we really pay attention when we're eating?

Other ways to be more mindful whilst eating could include: eating without distractions around you like the television or your mobile phone; paying attention to when you feel full and to stop eating at that point; and only eating when you feel genuinely hungry.

The body scan

The body scan is best done lying down on the floor or on your bed.

The idea of the body scan is to bring attention to how you feel in your body. You can start at the top of your head and move down through to your toes, or vice versa. Spend some time on each part of the body, paying attention to how it feels. Is it tense? Have you got any aches or pains? Whatever you observe, do this without judgment and without a wish to change it. Acknowledge however it feels and move onto the next part of the body.

There's a chance that you may fall asleep during this practice, and that's okay! If you feel yourself nodding off, perhaps move your body slightly just to bring yourself back to the exercise and continue with the body scan.

Yoga

Some people may not immediately associate yoga with Mindfulness, but we'd say it's a form of Mindfulness as part of the practice is to be mindful of the breath and the feelings in your body as you hold it in various positions.

There are plenty of good yoga videos available on Youtube. You might not want to start with this one, though.

How Mindfulness can help with anxiety

As we've talked about in previous posts, worrying about things which are outside of our control is likely to increase our levels of anxiety.

Mindfulness aims to keep us in the present moment because ultimately that's all we have, and therefore worrying about things which have happened/have yet to happen is a waste of mental energy.

It's worth repeating that Mindfulness is a practice, so it's not about being 'perfect' or getting it right all the time. The key is to bring our minds back to the present moment as soon as we become aware that they've drifted. Don't beat yourself up over your mind drifting; there should be no judgments in Mindfulness practice.

We hope this post has given you a good 'starter for ten' in terms of exploring more about Mindfulness. Have you got any other suggestions of Mindfulness practices that we've not listed here? Let us know in the comments 🙂

5 Ways To Manage Negative Thinking

Blog banner 5 Ways To Manage Negative Thinking

In a previous post, we explored an analogy of the process of negative thinking and how, once one negative thought presents itself a whole host of other negative thoughts can follow. In this post we talk about how to manage negative thinking to reduce its impact on how you feel and what you do.

Stop thinking! (In unhelpful ways)

One of the simplest things to do is stop thinking! Yes, I know you're probably going to say "But we're always thinking; how can we just stop??"

We're talking about us stopping our unhelpful thinking.  If you have a worry, then focusing on that worry will only make it bigger and generate more worrying thoughts. At this point we may also start to make assumptions about the thing we're worrying about.

To put it more simply, a lot of us spend a lot of time thinking in unhelpful ways.

Start thinking! (In helpful ways)

The place to start is that everyone thinks. It's what our minds do, but how we think is what will influence how we feel and what we do. So here's some ideas for how to manage negative thinking in ways which work for our benefit.

1. Examine your negative thinking patterns

It might be helpful to try and recognise your negative thinking patterns.  Start to look out for when you're turning a small worry into a bigger one.  If you can start to see the tipping point you'll become more aware of your thought processes and stop them before they spiral. You can find out more about negative thinking patterns here.

2. Look for possible solutions

Imagine you're in debt, and through no fault of your own you find you're no longer able to make the repayments. Your thoughts may focus on the consequences of owing so much money and being unable to pay it back.

Instead of looking to find a solution you may go into panic mode, hiding unopened debt demands, not answering phone calls, and peeking through the curtains every time there's a knock at the door. When you avoid the situation that's causing the worry, your level of anxiety will be highly likely to increase.

So, to reduce your worry you need to take action. You could do things like contacting the Citizen's Advice Bureau and your lenders to explain your situation. You may be able to get your repayments reduced, which will lessen your worries about falling deeper into debt.  The worry of the debt hasn't gone away, but you've reduced it by thinking of potential solutions and acting on them.

stop anxiety taking over

Don't lose yourself in negative thinking

3. Stop creating your own anxiety

An example of this might be that you always delay completing academic essays/work projects until the last minute, which leaves you feeling anxious and stressed.

Effectively, you're creating your own anxiety and the only person that can change that is you! The key then, is to reduce this stress and anxiety.  A simple solution would be to do chunks of your work throughout the week if you can't face doing it all in one go. This way you'll find your work completed before the deadline, often with time to review it, plus you'll more than likely have lower levels of stress and anxiety.

4. Accept what you can't change

Sometimes there's nothing we can do to lessen or reduce a worry, so we need to try and accept it. Normally, these worries are completely out of our control and thinking about them will provide no answers. 

Someone we know told us that their partner had gone for tests at the hospital regarding their health. Their thoughts had already turned to the worse case scenario and they were making all sorts of assumptions about the outcome.  Whilst their fears may very well come true, equally they may not. The bottom line is that worrying about such a situation will not change it, so accepting the situation as it is in the 'here and now', although difficult, is sometimes all we can do.

5. Use distraction techniques

One of the easiest ways to stop yourself from getting into negative thinking is to distract yourself from it and focus on activities which take you away from your negative thoughts.

You can use any activity you want as a distraction technique (as long as it's legal and not harming anyone else, of course!). As long as it works for you, that's the important thing.

To get you started we have a FREE eBook for you to download! 

As you can see negative thinking has the power not only to make us feel anxious, but it can prevent us from taking action to try and reduce our worry.

Equally, there may be times when there really is nothing we can do and that calls for a level of acceptance, although we appreciate that this is easier said than done.

Have you got any other suggestions for how to manage negative thinking? Let us know in the comments 🙂

How To Challenge Your Core Belief

Blog banner How to challenge your core belief

In a previous post we talked about how you can identify your core belief. In this post we'll use a method of how to challenge your core belief.

We know we repeat ourselves a lot, but we cannot stress enough that a thought is not a fact. It is 'just' a thought, but we give it so much power in our minds. However, because we know it's only a thought, we have the power to challenge it and change it.

So, the gloves are now off and we're going to kick our core belief into touch 🙂

Entering the court room

Imagine you're in a court room and have a judge and jury in front of you. When lawyers present their evidence, they can't say "I believe this happened, your honour", they have to state the facts of the case. The same is true with this exercise.

Your aim is to present the evidence for and against your core belief. You're the prosecution and the defence.

Remember, each item on the list of 'fors' and 'againsts' has to be factual. It has to be subjective. It cannot be a belief.

You have been warned - Judge Judy can sniff a belief out anywhere!

Make your case for the defence and prosecution

Get a piece of paper and a pen. Write your core belief at the top and then underneath it draw two columns. One column should have the heading "Evidence for" and the other column should say "evidence against".

Start with whichever column you want. When we work with clients we tend to start with the "evidence for" column first to list the things which support their core belief. Remember, the evidence should be factual and not things you merely believe.

Then move onto the "evidence against" column and, again, list down factual things which dispute your core belief.

This process might take a while. It's often all too easy to start listing beliefs rather than facts, so take your time. If you're stuck then ask a friend to help you think of factual items for each list. An outside opinion can often be more objective than your own.

Review your findings

How did you get on with the list? Be really critical; is each item under each column factual?

Even if you have some factual items under the "for" column, this doesn't mean your core belief is true. Remember that a core belief is a global belief about yourself, so a few items which seem to support this belief don't make it something which applies to the whole of you.

The aim of this exercise is to come up with a more balanced view of yourself, rather than the "extreme" view which comes from a core belief. Based on your list of "fors" and "againsts", what would a more balanced belief about yourself look like?

For example, if your core belief is "I'm a failure" based on not passing a few exams, then a more balanced belief might be "I'm not good at every subject, but that doesn't make me a total failure".

Over to you; try it and see if you can come up with a more balanced belief.

What did you think about this exercise? Let us know in the comments!

Getting To The Bottom Of Your Core Belief

Blog banner Getting To The Bottom Of Your Core Belief

Our experience of working with clients with anxiety has shown how a lot of it is driven by an underlying core belief that they have about themselves.

In this post we're going to explore what a core belief is, how it links with anxiety, and look at getting to the bottom of your core belief.

What is a core belief?

A core belief is a 'global label' which you may have developed over time or from just a few events. It might be something like:

  • I'm a failure;
  • I'm not good enough;
  • I'm not worthy;
  • I'm a bad person.

Why are core beliefs so damaging?

A core belief effectively labels you in all areas of your life, even though it may have been triggered by one, or a few, particular events. For example, if you don't get the grades you want in your exams you may label yourself with the core belief of being a failure. That can be extremely detrimental to your well-being.

The 'filter effect' of core beliefs

Another problem with core beliefs is that they impact on the way you perceive people and situations. Like a pair of glasses, the core belief is like the lens through which you see and relate to the world.

This means that, people/events that support your core belief are absorbed and taken on board, but things which contradict your core belief are pretty much dismissed.

An example of the the filter effect

For example, you go for a job interview and come out of it convinced that you've mucked up. Let's assume you have the core belief of "I'm not good enough".

Outcome 1: The prospective employer rings you and says you didn't get the job on this occasion. You're disappointed and beat yourself up, but feel this outcome was inevitable because you already believed you weren't "good enough".

Outcome 2: You're contacted and told you got the job. You're pleased, but you start to have thoughts that the employer gave you the job by mistake. You doubt your ability do the job, and are convinced that you don't deserve to be offered the role. This is all because you being offered the role conflicts with your core belief of "I'm not good enough".

How can I find out what my core belief is?

There's a technique you can use called the Downward Arrow Technique. What you need to do is to think of a situation which triggered some negative thoughts, write down the situation together with the negative thoughts that came into your mind at that time.

When we ask clients what their thoughts were, a lot tend to name the feelings that came up for them. We think this is because it's easier to identify the feelings more readily because our thoughts are often so automatic that we don't notice what they are. However, for the Downward Arrow Technique we need to consider the thoughts that arise from a situation.

The Downward Arrow Technique

We'll use the job offer example above. We already know the core belief, but we'll just use the scenario as an example and work our way down from there.

When you were offered the job, you may have had negative thoughts such as:

  • They only offered me the job because no one else wanted it
  • They've made a mistake and rung the wrong number
  • I'm not capable of doing the job

We need to pick just one of the negative thoughts in order to do the Downward Arrow Technique. For this scenario, we'll pick the negative thought of: "They only offered me the job because no one else wanted it".

We'll work through the Downward Arrow Technique which involves starting with the negative thought, and continually questioning it (in italics):

Example of the Downward Arrow Technique

"They only offered me the job because no one else wanted it". So, what if that were true, what would that mean?

"It would mean they must have been desperate to fill the job". If that were the case, what would that mean?

"Well, it would mean they didn't care who they gave the job to". What if that was correct, what would that mean?

"It would mean they're willing to take on anyone to do the job". If that were true, what would that mean?

"Well, they'd probably realise later on that I can't do the job". If that were the case, what would that mean?

"They'd wonder why they took me on". What if that was correct, what would that mean?

"They'd probably get rid of me because I'm not good enough for the job". If that were true, what would that mean?

"It would mean I'm not good enough for the job". If that were the case, what would that mean?

"I'm not good enough" (Core belief)

As the example shows, you just keep working down using similar statements until you reach what feels like a core belief. Bear in mind this is a very "neat" example, and sometimes it can take more (or less) time, and a bit more questioning to reach the core belief.

Now, give it a go with a real-life scenario and see how you get on.

What next?

Now that you have a better idea of your core belief, the next step is to challenge how true it actually is. We know we've said it before, but we'll say it again to make the point; we tend to view thoughts and beliefs as facts when they are, in fact, subjective.

We'll show you how to can challenge your core belief in the next blog post. See you then!

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