When is failure a success?
The news that Wimbledon High School for Girls, one of the country’s top independent schools, is holding a Failure Week brings neatly into focus what many of us feel about failure. It has a knack of hanging around in our minds far more than do our successes. And many of us see failure only in negative terms
Yet, without failure as a comparison, how would we know what success was? And if we didn’t, as the school suggests we should, take calculated risks would we spend our lives wishing we had done differently, hearing that persistent internal refrain “if only” echoing in our ears?
Building resilience – which includes developing a way of managing our feelings about failure – is an essential life skill. Everyone is likely to face numerous setbacks and knocks in their personal and professional lives – in families, amongst friends or in business relationships – which affect not only those relationships but also their behaviour, self-esteem and confidence. Their feelings about failure might also cause anxiety, worry or depression; it might increase their fears; or lead to irritability, mood swings or insomnia.
What would happen, though, if you were to reframe failure, or setbacks, as feedback? You tried something; it didn’t go as hoped; the result was that you learned why it didn’t work – gaining valuable insights that can guide you towards approaching challenges differently. Looking at some simple examples:
- at school: not passing an exam also indicates what you are better at or that one way of revising is better than another;
- at home: not achieving everything on your weekend to-do list could be a sign that some things are unimportant and should rightfully be dropped;
- at work: not winning new business or losing a client provides a chance to identify strengths, show where training would reduce weaknesses, improve internal processes, or build dynamic teams.
As the headmistress of Wimbledon High School says, it is “acceptable, and completely normal, not to succeed at times in life”. She wants to encourage her pupils to be courageous and learn the positives that come from failures.
We agree. Many people define themselves by their perceived failures rather than viewing them simply as part of life’s learning or refining process. By actively encouraging people to see their failures differently, whether at school, at home or at work, they might be able to expand their capacity for growth and resilience instead of being limiting by the negatives.
If you would like to learn how to build resilience, through counselling or therapy, so you can face failure from a different viewpoint, do get in touch.
08/02/2012 | Posted in Psychotherapy, Counselling, CBT,
How obsessive compulsive disorder (OCD) affects people
As its name implies, obsessive compulsive disorder (OCD) incorporates two important aspects: obsessions and compulsions with the former leading to the latter. The way they interrelate is important but, although the link is obvious when it is explained, it is often hard for outsiders to understand the cause of the symptoms because those symptoms are so dominant.
In our earlier post we explained that we all experience some aspects of OCD to a degree. We all have intrusive thoughts but fleetingly and dismissively. They become a problem, and this is when OCD is diagnosed, when they:
- take up an unusual and unreasonable amount of time
- cause a high level of anxiety or distress
- interfere with daily life.
There are four principal ways in which OCD is expressed:
- checking
- contamination (which might be physical or mental)
- hoarding
- thoughts
We hope this chart helps explain what many people with OCD experience (and we are grateful to OCD UK for providing the core information).
|
Obsessive fears or worries (which you might want to avoid or be reassured about) |
Compulsive behaviours (can be overt or covert) |
|
Someone, something or somewhere will be contaminated
|
Repeatedly, or ritually, washing your hands or body to prevent passing on the contamination |
|
Catching an illness, usually high profile, because you think you have come into contact with germs |
Excessive cleaning (not only of rooms) to remove the perceived contaminants |
|
Something bad might happen (to you or someone important to you) if things (often inconsequential) are not arranged symmetrically/in order/at angles |
Checking, constantly adjusting, realigning objects until they feel they are right (as opposed to looking right) to prevent something bad happening |
|
Causing physical harm to someone or yourself; causing sexual harm to someone or yourself; behaving inappropriately towards children |
Avoiding situations or locations which trigger the thoughts; repeatedly asking partners or significant others if you did/said something wrong |
|
A disaster (flood, gas leak, break-in, fire) might happen |
Checking taps, switches, locks constantly and perhaps for a specified (by you) number of times |
|
Writing something offensive or inappropriate in a letter or card |
Repeatedly (perhaps hundreds of times) re-opening and re-sealing a letter or card to check |
|
Harming someone with a knife or other dangerous implement |
Locking everyday kitchen knives in a drawer so you don’t come into contact with them |
|
Something bad might happen to you or someone important to you |
Repeatedly saying (out loud or silently) a word or phrase, or counting up to a fixed (by you) number, believing it will prevent the occurrence |
The focus should not, however, only be on the obsessions and compulsions. Just as important are the feelings of people with OCD, including: depression, embarrassment, exasperated, exhaustion, frustration, hopelessness, secretive, ashamed. And they feel these feelings unusually intensely.
These lists are not exhaustive; some people will experience OCD differently and if you, or someone you know, has other fears/worries or behaviours that you think might be evidence of OCD and want advice and/or treatment, do get in touch. We usually recommend cognitive behavioural therapy (CBT) as it is the most effective treatment for OCD.
And keep an eye out for articles about OCD during the first-ever OCD Awareness Week (it runs from 10th to 16th October this year).
24/09/2011 | Posted in CBT,
What is obsessive compulsive disorder (OCD)?
Everyone has intrusive thoughts. They arise involuntarily and out of the blue and can be upsetting, worrying, offensive, bizarre or violent. For most of us, these thoughts are fleeting and, even if they make us stop for a second to wonder why we had them, they are easy to dismiss and we dismiss them.
Some people find it impossible to ignore their intrusive thoughts. They dwell on them and this, in turn, makes the thoughts occur more frequently, and become increasingly distressing, causing great anxiety. The thoughts might then become obsessive or compulsive and, if the person can’t distinguish between them and the sort of intrusive thoughts we all have, they can lead into obsessive or compulsive urges which, if they are not controlled, turn into obsessive or compulsive behaviour.
So, obsessive compulsive disorder (OCD) is an anxiety-related condition. It affects about 12 people in every 1,000 which, in the UK, means about a quarter of a million people, half of whom will have a severe form of the illness. It is indiscriminate, affecting people of any age, gender and socio-economic group though it most often emerges in men during their adolescence and women in their early twenties. David Beckham, Cameron Diaz and Megan Fox are understood to suffer from OCD.
A common misunderstanding of obsessive compulsive disorder (OCD) is that it manifests itself as compulsive or repetitive hand washing or checking about locking up or turning off lights. That is how it affects some people but, for many, it can be more complicated.
The obsessive or intrusive thoughts – which can be about themselves or someone significant to them – can themselves be seriously debilitating, overwhelming people’s minds and preventing them from getting on with their lives. Although it is usual for people with OCD to be aware of their obsessive thoughts, and know that they are not rational, they believe there is only one way to relieve the anxiety they cause and that is by performing rituals. Those rituals might be physical or mental but they seldom bring anything other than very short-term relief; usually they reinforce the obsession or compulsion making it worse. Nor do these rituals solve the perceived problem – whatever is at the heart of their obsessive or compulsive thought – which can add to their anxiety.
Most people with OCD will usually be able to continue functioning in other respects. They continue to perform at work, at home and socially – though their OCD is likely to increase in intensity at times of greater stress or anxiety. A minority will, however, find that it takes over their lives.
The good news is that it is eminently treatable and it is highly likely that someone with OCD will recover fully; at worst, treatment will enable them to manage their illness and its symptoms so they can get on with their daily lives.
The most effective treatment is cognitive behavioural therapy (CBT); some people might benefit from CBT and medication, depending on the severity of their OCD. CBT is the most effective of the talking therapies because it involves the person to look at themselves as they are now, helping them think differently (that’s the cognitive aspect) while challenging their beliefs by working through behavioural exercises. CBT relies on the person being fully engaged in the process which also contributes to them focussing less on their obsessive or compulsive thoughts and behaviour.
If you or someone you know seems to be affected by OCD and would like to find out more about it, do look at the OCD UK website. If you or they would like to explore treatment by CBT counselling in London or Twickenham, do get in touch.
OCD is likely to be in the news over the next few weeks in the run up to the first-ever OCD Awareness Week which runs from 10th to 16th October 2011 so, in our next blog, we will continue with them by outlining the ways in which OCD expresses itself.
07/09/2011 | Posted in CBT,
Massacre in Norway triggers lessons in bereavement, grief, trauma and mental health
The massacre in Norway raises many points about mental health, bereavement, grief and trauma.
Let’s look first at Anders Behring Breivik whose actions resulted in 76 people being killed or, as we write this, unaccounted for. While it might have been legally judicious for his lawyer to label Breivik “insane”, using that word says more about prejudice than it does about understanding mental health.
When people retreat from the norm – behaving anti-socially, whether by withdrawing from others or behaving inhumanely towards themselves or others – it is often because they feel out of kilter with the world, or misunderstood by it, or because they cannot manage their emotions. This is not a defence of Breivik’s behavour (clearly extreme and exceptional) but it is an example of what can happen if mental illnesses are not recognised, diagnosed or treated.
While the majority of our clients are well-informed and self-aware, mental illness remains a taboo. Talking about mental health issues with partners, family, friends – or with colleagues at work – is not something everyone has the chance or inclination to do. Keeping concerns private does not often lead to extremes of behaviour – but it can cause significant shifts in behaviour or personality, turning people in on themselves. And that could lead to self-harm, eating disorders, mis-using drugs or alcohol, an over-reliance on smoking; it could cause anxiety, panic, stress, phobias, sleep issues. It can also affect behaviour and performance at work and relationships. Anyone feeling they do not fit in, that others are against them, or that they cannot cope deserves support and encouragement. Yet, as our human instinct is often to shy away from exposing what we think of as private weaknesses or inadequacies, support is often hard to seek.
The Norwegian tragedy also shows how others can be affected, directly or indirectly.
We’ve heard about the guilt that some survivors of the incident feel – that they escaped his attention or were just of out range so they lived but others didn’t. There is anger at the police – for taking what the public considered too long to respond to the incident, and for not having the right means to get their fast. Many who witnessed the incident were immediately traumatised and may remain affected by the trauma for some time. Some parents felt relief on learning their child was safe, but their relief was tinged with sadness at others’ loss. We saw the tearful response of the King and Queen of Norway at the memorial service, shocked and saddened by the individual deaths and by what was the country’s biggest loss of life since the second world war. And we noted the stunned expression on the Norwegian prime minister’s face as he took control of the incident, balancing his emotions with his responsibilities to set a lead for the country and protect its reputation as a tourist destination.
Paramedics who reached the scene described the people they found as traumatised. Those paramedics are likely to have built up resilience that helps them manage their reactions to traumatic incidents but they might need continuing support to maintain that resilience.
And we’ve experienced our own reactions, at a distance from the incident, trying to make sense of it from our perspectives, with many of us reliving grief at lives lost years ago or recently.
All of these reactions are normal – grief is a complex emotion even when a death or loss occurs naturally and is expected. Sometimes it takes an extreme act for people to notice the extent of their own or others’ mental distress – and to give themselves permission to seek help to overcome it.
If this traumatic incident has triggered difficult emotions, changed behaviours, or reopened issues you thought were under control, do get in touch with us for professional, therapeutic support. We offer a range of therapies including EMDR (recognised by NICE as particularly effective for recovering from trauma), CBT, hypnotherapy, psychotherapy and counselling - and often recommend a blend of therapies so each person receives the form of therapy that is best for them.
29/07/2011 | Posted in Psychotherapy, Psychodynamic therapy, Psychoanalytical therapy, Person-centred counselling, NLP, Integrative counselling, Hypnotherapy, Humanistic psychotherapy, Gestalt therapy, Existential counselling, EMDR, EFT, Counselling, CBT, Sensorimotor psychotherapy,
Trauma leaves a legacy
Two inquests are currently dominating the news – reminding us that traumas leave an unpredictable legacy. It is impossible to know exactly how people will be affected by a trauma – and it is impossible to know exactly when its effects might emerge.
In the case of the 7/7 bombings in London in 2005, the inquest highlighted resentments and misunderstandings between specialists – ambulance, police and firefighting staff all had expectations of each other that went unfulfilled, leaving them all feeling blamed for others’ shortcomings. And it made those specialists relive their experiences – bringing some to tears in the witness stand.
As for the death of barrister Mark Saunders, killed in a siege in May 2008, a specialist firearms police officer is accused of playing a game with the evidence he gave at the inquest in September 2009.
What both these situations show is that it is important not just to support people’s mental and emotional health years after they have experienced a trauma; it is also important to help them develop resilience before they experience a trauma including by recognising when they might be vulnerable to pressures and stress, how those vulnerabilities might emerge, and when and how to seek help.
While it might not have been possible to predict a random bombing, it is possible to predict that police, firefighters, paramedics and ambulance staff will face traumas of some sort – and that they will react differently to them. With specialists such as firearms officers, it is possible to predict that some will behave oddly before, during or after a trauma, perhaps as a way of managing their anxieties, the overwhelming nature of their responsibilities, or the difficult decisions they had to make while under pressure.
It is not for us to pass judgement on the way the people involved in these two high-profile cases behaved during their traumas or afterwards – or to imply whether they are innocent or guilty. What we can say is that the way they behaved is entirely predictable, in an unpredictable kind of way, and that organisations can help their staff face, manage and recover from a trauma – if they take professional advice including from mental health specialists.
05/11/2010 | Posted in Psychotherapy, Counselling, CBT,
Stress at work
Today is Stress Awareness Day and MIND (a leading mental health charity) has just released research showing that millions of people take sickies to cope with stress at work – and that they lie to their bosses about the reasons for those sickies. I suspect that most of us have been in this position at some stage during our working life.
Taking a day off might help to some degree – giving you a chance to wind down, or up, or both, whichever is right for you – but it doesn’t solve the problem for the long term. The same pressures will continue; it takes corporate, not individual, action to change the level of stress at work.
For many organisations, facing up to the fact that stress is an issue can be hugely counter-cultural and intimidating. It is often the case that the people creating stress for others are under stress themselves – and they can be as reluctant to be honest about this to their bosses, as their staff are about being honest to them. The merry-go-round of stress goes merrily round with people at every level unable to stop and get off.
It doesn’t have to be like this. While a certain degree of stress is good for each of us – it drives us on, inspires us, encourages achievement, helps us aim high – an unmanageable level of stress can adversely affect individual and corporate performance. At the very least, it increases the number of sickies we take.
More and more organisations realise that they need policies to manage stress in the workplace. Some policies might be relatively easy to introduce (reducing noise, for example) but others require greater corporate effort (training leaders to recognise stress in themselves and others, and how to minimise or overcome it). Getting outside help, including to formulate and implement those policies, is one way for business leaders to reduce their own stress (delegating is an important stress-reliever) as well as the stress their staff feel – so everyone can concentrate on their own, and the business’s, success.
How did you cope on Stress Awareness Day?
03/11/2010 | Posted in Psychotherapy, Hypnotherapy, Counselling, CBT,
Combat-stress and alcohol mis-use
As news breaks of the death of another British soldier in Afghanistan, it is worth thinking not only of the impact of his death on his family, friends and colleagues but also of the long-term effects of the stress of combat on the troops who make it back home alive.
A recent report, published in The Lancet and summarised in Therapy Today, revealed that today’s troops serving in Afghanistan and Iraq have a 22 per cent higher risk of alcohol mis-use than other servicemen and women. The greatest problems were among those serving in combat roles.
Alcohol mis-use is one of many potential effects of post-traumatic stress disorder (PTSD).
Whilst the causes of PTSD among our forces are obvious, they are not always so in civilian life where it can be triggered by any event that causes psychological trauma – and that can vary from person to person. For some, it might be neglect, abuse, assault or witnessing a violent death such as suicide; for others, simply hearing about a traumatic event can lead to PTSD.
The good news is that several therapies have proved to be highly effective in treating PTSD including psychotherapy, CBT (Cognitive Behavioural Therapy) and EMDR (Eye Movement Desensitising and Reprocessing).
If you know someone who appears to be mis-using alcohol, or other substances, be aware that it could be their way of coping with the emotional chaos of a traumatic event – and an expression of PTSD. The first step is to recognise that alcohol mis-use is a symptom – not a cause – and that it can be treated.
07/07/2010 | Posted in Psychotherapy, EMDR, CBT,
Counselling for our police officers
According to an article in the Express & Star, figures released to them under the Freedom of Information Act have shown that almost 1,000 police staff members in the West Midlands alone have had to take time off work citing stress as the cause in the last three years - with over half of these being front line officers.
Post-traumatic stress is something that perhaps we may expect our police force to suffer, given the things they have to see and do in their day-to-day work life. But other reasons given include depression and anxiety. The figures are from April 2006 to March 2009 and included 959 police force staff from the West Midlands police force, ranging from constables to operations centre offices and telephone operators. West Midlands police explained some of these absences were for external reasons, such as bereavement, and they have a counselling section to help staff.
A retired police superintendent John Mellor, aged 80, told the paper that counselling and psychotherapy didn’t happen in his day. He said:
“I understand that modern police officers like those in my day suffer from stress and it seems everything these days seems to be done to assist them. Back then when officers got sent to incidents such as murders or bad road accidents, which could be causes of stress, they didn’t seem to notice it.”As a nation, it seems we suffer from stress and related depression much more, perhaps because of the expectations of the society we live in and perhaps because of the publicity surrounding murders and bad road accidents we are more aware of the number. With therapies such as hypnotherapy, cognitive behavioural therapy and psychotherapy, a greater awareness of our feelings and early intervention, we can use the tools therapists have nowadays to help combat our problems.
22/05/2009 | Posted in CBT, Counselling, Hypnotherapy, Psychotherapy,
CBT may help adults with generalised anxiety disorder
In the April issue of the Journal of the American Medical Association, the results of a controlled, randomised trial showed that cognitive behavioural therapy (CBT) may help older adults with generalised anxiety disorder (GAD).
Only pilot studies were conducted in primary care, where late life adults often seek treatment for GAD. CBT has been shown to be effective in treating panic disorder in younger patients, GAD and both in addition to being effective for older patients suffering from depression. However, the treatment response rates and effect sizes were lower than for academic clinical trials.
The study took 134 older adults split into two groups, one treated with CBT and one with enhance usual care (EUC). CBT included cognitive therapy, motivational interviews, relaxation training and problem solving training. EUC included biweekly telephone calls and minimal support. The patients were evaluated at the start, after the three months treatment and followed up at six, nine, 12 and 15 months. When compared with EUC, CBT showed significant reductions in the severity levels of worry and in symptoms of depression, as well as improvement in general mental health. The study authors concluded:
"Compared with EUC, CBT resulted in greater improvement in worry severity, depressive symptoms, and general mental health for older patients with GAD in primary care. However, a measure of GAD severity did not indicate greater improvement with CBT ... CBT is useful for older adults with GAD in primary care."
07/05/2009 | Posted in CBT,
Coping with children's phobias
A child's fear or phobia can be difficult for a parent to assess. Sometimes it can seem like nothing serious and indeed may fizzle out. However, it is important not to dismiss them. Even those that appear to fizzle out can sometimes rear their head again in a year or two, or even as an adult, and become much more severe. So how can parents decide what action is best if any?
Children are often afraid of things like the dark, spiders, dogs or the dentist, and if left unnoticed, dismissed or ignored, these feelings can develop into worse phobias. So it is important for the parent to speak to the child and talk about their concerns. In childhood, fears are often picked up from close relatives, especially parents, or close friends so it is important to try not to show such fear in front of children or to talk to them about it. If a fear does develop or seem to be becoming a problem, then hypnotherapy is great for children because their imagination is still so active. Many hypnotherapists specialise in helping children. Cognitive behavioural therapy (CBT) is also another option that parents can explore.
27/03/2009 | Posted in CBT, Hypnotherapy,
Using psychotherapy to solve alcoholism
Alcoholism is a fast rising problem in the UK - as the culture of binge drinking seems not to be reducing, despite the government's efforts to tackle the problem.
Alcholics affect not only their own lives but also the lives of their friends, family and others around them. Factors contributing to the problem of alcoholism include a person's personality and character traits, suffering from depression and loneliness, shyness and also inheritance. People born to alcoholic parents are reportedly much more likely to suffer from alcoholism themselves than are adopted children. Being raised in a broken home and the early years, including teenage years, has a huge impact on whether or not a child is likely to suffer.
Psychotherapy is part of the government's plans to tackle depression and anxiety, and is also a method to help people cope and recover from alcoholism. Talking therapies, like CBT and psychotherapy, encourage the patient to look at how they can resolve their problem rather than how they came to suffer from it. Hypnotherapy has also proven successful in helping people to challenge and change their relationship with drink. In helping to understand and combat this rising issue, the profile of psychotherapy is being increased.
23/03/2009 | Posted in Psychotherapy, Hypnotherapy, CBT,
Psychotherapy to cope with recession
Under a new government plan, many people across the UK are to receive help to cope with the effects of the recession through psychotherapy and counselling. A new advice centre linked through doctors surgeries, NHS centres and the job centre is to refer people to qualified psychotherapists for help and treatment.
This move reportedly comes from the government's fear that many people will become mentally ill and therefore long term unemployable from too much worry and stress and therefore psychologically affected by the recession, putting a huge cost at the feet of the credit crunch.
Many people become depressed and anxious when they lose their job, and a new job is often the answer to this. However, the depression and anxiety itself can become a barrier to finding new employment.
At a time when two million people are out of work, psychotherapy could be the answer to helping people stay afloat and find their feet. Around six million adults are estimated to be suffering from depression or anxiety in the UK. Talking therapies, such as psychotherapy and cognitive behavioural therapy (CBT), are methods that encourage people to look at the solutions to their issues rather than examining the causes of the problems.
20/03/2009 | Posted in CBT, Psychotherapy,
Benefits of CBT for prenatal depression
Cognitive Behavioural Therapy (CBT) can be an effective therapy for women suffering from prenatal depression. The Daily Mail recently told the story of public relations executive Tina Barrett who suffered from prenatal depression for the whole nine months of her pregnancy. Thirty-two year old Tina was quoted as saying:
"I just wanted to shut myself away from the world. The pregnancy wasn't planned. Ideally we'd have waited a few more years, but Craig - a graphic designer - and I wanted a family and we didn't even consider not having the child. But I couldn't understand why I didn't feel as ecstatic as everyone around me, why something just didn't feel right. I didn't want to look at the pregnancy books people gave me or go to ante-natal classes. I've always been an optimistic person, but once I became pregnant I didn't feel like me any more."
Prenatal depression, also known as antenatal depression, is experienced by just as many women as postnatal depression, yet is relatively unrecognised. Half of these sufferers also go on to suffer from postnatal depression. In severe cases, some develop psychotic tendencies and potentially that can place the baby at risk.
Many doctors recognise that treating a depressed, pregnant woman can pose certain problems as antidepressant drugs during pregnancy is not a good idea and this is where other treatments need to be explored. CBT is one of the treatments that can be highly effective and helps people to identify their behaviour issues and change their beliefs.
13/03/2009 | Posted in CBT, Psychotherapy,
CBT could cure insomnia
In a recent article we talked about the research done at the Sleep Research Centre at Loughborough University. Researchers involved in the study concluded that around five hours of Cognitive Behavioural Therapy (CBT) could cure insomnia for most people.
CBT used in this research is based on psychological interventions encouraging the sufferers of insomnia to break their cycle of worry to sleepless nights and return to their normal sleeping patterns. The CBT methods start with using basic notes on what can promote sleep, so helping the sufferers avoid things like taking short naps in the daytime because they felt tired and encouraging them to start waking and going to bed at the same each day and night.
The therapy also included changing the sufferer’s habits to avoid caffeine, exercise or eating close to bedtime and teaching the sufferer how to relax, such as focusing themselves at night to avoid going over their day to day worries and problems.
CBT is known as a talking therapy, much like counselling or psychotherapy, and many people can feel quite cynical about it. However, the results are difficult to deny. This study showed 70 per cent of sufferers benefited greatly, including those who had been on sleeping pills for 20 years or so.
09/03/2009 | Posted in CBT, Counselling, Psychotherapy,
Using CBT instead of sleeping pills
It seems that the recession is not just upsetting many people financially. It is also causing an almost national epidemic of insomnia. Worries about redundancy, savings, mortgages and debt are causing countless sleepless nights. Research from one medical website showed that almost half the 1,000 survey respondents confirmed they were not sleeping as well as before the economic crisis.
Although the current economic climate may be exacerbating the problem, insomnia is not a new problem. Around one in 20 adults takes some sort of sleeping pill - even though many say that pills can often cause more harm than good as patients find it hard to sleep without the pills when they try to stop taking them.
Another answer could be CBT (Cognitive Behavioural Therapy). Loughborough University conducted research into the matter and their Sleep Research Centre concluded that around five hours of CBT can actually cure insomnia for most people. CBT is a therapy that examines the way that we think or feel about situations or objects and how we react to them. Various techniques are used to help us change the way we feel or think about these and to adapt to more helpful reactions.
06/03/2009 | Posted in CBT, Psychotherapy,
How CBT helps phobias
More and more people have heard of how phobias can be cured through the use of hypnotherapy. However, not as many are familiar with the work of Cognitive Behavioural Therapy (CBT). CBT is useful for many mental health issues and likewise phobias.
Treating a phobia with CBT usually involves a gradual exposure to the item or situation in questions, which allows the sufferer to face their fear themselves. It is not necessary to know or understand where the fear originated from in the first place. Occasionally, in severe cases, some anti-anxiety medication can be used.
Usually, a sufferer will book a series of sessions with a psychotherapist for CBT, which could be anything from six to 12 sessions although results have been seen in fewer sessions that these in some cases. The most important thing about a phobia is not to beat yourself up over it but to identify that you do have a real problem and summon up the courage to face it and to seek help, whether that is through hypnosis or CBT. You are not the only one to suffer from your phobia, no matter how rare it is.
30/01/2009 | Posted in Hypno-birthing, CBT,
Diet alone may not be enough
If you, like many others this year, are trying to lose weight as one of your New Year’s resolutions, then perhaps you have already given up on the diet, switched to another diet or are steadfastly holding resolute to your guns. No matter what you are trying, if you find that you are always falling off the bandwagon after a few months and yo-yo dieting as an unhealthy consequence, then perhaps you should consider that diet and exercise alone are not enough.
Sometimes there are other factors involved, such as childhood, the way you think about food or approach it, sugar needs and emotional issues. These are not necessarily huge problems but they affect your relationship with food. In order to make sure that a diet is effective, it might be necessary to consider combining the diet with an alternative therapy such as cognitive behavioural therapy (CBT) or hypnotherapy, which can help you to examine your feelings or thoughts about food and how your life is affected by it and can help you to change unhealthy patterns into positives. For instance, everyone has vulnerable moments in their day to day lives when they are more susceptible to food. Sometimes simply identifying these can help. CBT is a good way to talk through these issues and look at strategies to help you overcome problems. Hypnotherapy on the other hand can help you to change your ways at a subconscious level so you are no longer fighting with your conscious willpower.
26/01/2009 | Posted in CBT, Hypnotherapy,
Curing a phobia
A phobia is not just a fear, but a really strong fear that generally affects someone’s life in an adverse manner. The fear could be of anything, however, some fears are more common than others such as snakes, spiders, vomit, the dark, going out, thunder and lightning, heights, needles and many more. Other less common phobias could be buttons or Velcro. A psychotherapist at the South West London and St George's Mental Health NHS Trust, Peter Kolb, recently told the Surrey Comet newspaper:
“We are all afraid of things but this is a reaction which is out of keeping with the item. The worst case I have seen was someone with a bird phobia. If she was anywhere near a bird she would perspire unbelievably. There was hair matted on her face. People have to realise that these people are petrified. Some years back there was a woman with a spider phobia who climbed out of a window and actually fell to avoid a spider. People have tried to get out of their cars while they are moving because a wasp has got in. It’s a level of fear that takes precedence over everything else. They are so afraid of that item that it overlays other things that the rest of us would say are very hazardous.”There are different methods that can be tried to overcome phobias. Sometimes a phobia can be removed completely and other times it will just be reduced to a more healthy level. For instance, a fear of snakes is perfectly natural to some degree. Methods that have had proven success rates in the past include hypnotherapy or cognitive behavioural therapy (CBT), which have been known to cure a phobia in as little as one session.
25/01/2009 | Posted in CBT, Hypnotherapy,
Overcoming a vomit phobia
Phobias are quite commonplace and, indeed, they affect approximately one in 10 people. However, most people hide their phobia rather than seek help to recover from their fear. In a recent article in the Surrey Comet, one 25 year old student avoids alcohol and always leaves a party early, because she has had a fear of vomit since she was aged five. Thanks to this phobia, she also refuses to eat out in case of food poisoning and will not go anywhere where somebody might throw up, such as the local pub. She told the paper:
“I realised I had the phobia after an incident at school. A child was sick, and then another was. I started to panic and they took me outside. I didn’t understand why I was so frightened. But every time from then on I would panic. I started to hyperventilate and sweat. I would feel I had to get out. Now I try to avoid social situations where people might be sick. Even seeing it on screen at a cinema can make me feel very nervous.”
This phobia has had a real effect on her life. The nameless student is too embarrassed to tell boyfriends and relationships do not last long because she is so closed. This story might sound surprising and yet it is not uncommon. A vomit phobia is not that unusual although, for the sufferer, it can feel like they are the only person in the world with this condition.
Therapies such as Cognitive Behavioural Therapy (CBT) or hypnotherapy have been known to cure phobias even as extreme as this in just one or two sessions, although sometimes a little longer is required for severe cases.
24/01/2009 | Posted in Hypnotherapy, CBT,
Britain worries over finances
Website ReallyWorried.com shows the UK Worry Index, the resulting index devised from a survey of over 1400 people. According to this index, the global financial crisis means that the cost of living is now at the top of this UK's worries. The survey showed people are worrying more about money than they are about their health and drinking more than the previous year too, possibly in an effort to cope with worry.
Resorting to alcohol can breed more problems and this could be made worse as the survey showed 38 per cent bottle up their feelings. Talking about problems or looking at ways to change our patterns of thinking can really help and counsellors are finding that the credit crunch has meant an increase in the number of patients seeking help and solace from the stress.
Parents also worry their kids may become a victim of bullying. Youths aged from 16 to 24 worry the most as one in six apparently worries for around 12 hours a day. The worst day is Monday and after midnight is the time we worry the most.
Earlier this month The Sun quoted Phillip Hodson, a spokesperson for the British Association for Counselling and Psychotherapy, as saying:
“It is alarming to realise from this research just how many people in Britain are chronic worriers. Worry is the central component of all anxiety disorders and most depression. Worry is the paralysing emotion that leaves us like rabbits trapped staring into the headlights. And it’s not only in the mind. The physical side of worry triggers a range of other symptoms from tics to indigestion and from obsessions to insomnia. “While it’s true that "born worriers" may never be cured, it is a darn sight more difficult to keep on worrying once you share your concerns with others who may already have found some good answers and who make you turn your fears into a realistic story with a beginning, a middle and, hopefully, a happy ending.”Counselling, psychotherapy, cognitive behavioural therapy (CBT) and hypnotherapy are great therapies to help cope with the stress and worry so it is unsurprising that therapists are seeing more people for help with their day to day lives.
15/01/2009 | Posted in Psychotherapy, Counselling, CBT,
What if I don't know what the problem is?
Though many people worry that this question seems silly, it is a very common question from people considering treatments such as psychotherapy. If you were to speak to a counsellor, a psychotherapist or a hypnotherapist, they would all tell you that they often see people who do not know what the problem is.
A client might be a little depressed, upset or under the weather and be unable to pinpoint what is troubling them. But they know they are not happy with their life. A good therapist will be able to ask you questions, or use relaxation techniques such as hypnotherapy, to help you find the specifics yourself. If you are still concerned, try asking yourself the following questions before you visit a therapist for your first session:
- if you were briefly to describe your life, how would you describe it?
- how do these feelings affect your life and in particular, your home / work / social life?
- what thoughts stay with you? Occasionally, small niggles stay with us throughout our life and hold us back, preventing us from meeting our true potential.
- how long have you felt like this? Do you remember when it started and what was happening in your life at that time?
- what are you proud of in your life and what makes you feel good? This question is important as it is necessary to remember the positive aspects as well the negative.
By thinking about these questions first, it might help you and your therapist find the root of your issue more quickly - and give you something to start with. Whether you would prefer psychotherapy, hypnotherapy, CBT or any other treatment might depend on your preference - or you can seek advice on which would be best for you.
22/12/2008 | Posted in Psychotherapy, Hypnotherapy, CBT,
CBT effective for recurrent depression
According to recent research from the Netherlands, Cognitive Behavioural Therapy (CBT) is most effective when it is used for recurrent depression, especially on those who have suffered four or more bouts of depression. The research has been published in this month’s publication of the British Journal of Psychiatry and suggests that GPs could look at patients' past history of depression to identify the ones who would benefit most from CBT treatment.
The Netherlands study took 208 patients suffering from depression whose ages ranged from 18 to 70 and were receiving treatment from their GPs. Some continued with their usual GP treatment, some were given psycho-education and others were given CBT combined with psycho-education. All patients were continually monitored over a two year period. For those with three or less periods of depression, all three methods appeared to work equally as well as each other. However, for those with four or more previous bouts of depression, CBT plus psycho-education proved the most effective.
The researcher is quoted as saying:
“We found that in patients with three or fewer prior episodes the three treatments perform equally well, whereas in patients with four or more episodes, CBT plus psycho-education performs clinically better than usual care. This effect is assumed to be attributable to the CBT component of CBT plus psycho-education, since psycho-education did not differ from usual care (although a favourable interaction between psycho-education and CBT cannot be ruled out completely).”
11/12/2008 | Posted in CBT,
CBT for OCD
Later this month, many health professionals and members of the public who have been or are affected by OCD (obsessive compulsive disorder) will meet at the Imperial College London for the 2008 OCD Conference. This annual meeting, organised by OCD Action, a UK charity, helps to inspire and educate its attendees and give an opportunity for people to realise that they are not alone.
An estimated 1.8 million people in the UK are affected by OCD and public awareness has increased recently when public figures such as Justin Timberlake and David Beckham discussed its effects on their personal lives. OCD is just one of the areas where CBT (Cognitive Behavioural Therapy) can help. CBT can help to control OCD and help people to face their fears and help them to understand their anxiety. Many people have found they can cope with obsessive compulsive disorder using medication and/or CBT.
OCD Conference 2008: Saturday 22nd November; 09.30 - 17.00; Imperial College London, South Kensington Campus, London SW7 2AZ Fee: £75 (health professionals), £30 (public), £20 (members of OCD Action and supporting charities) To register: visit http://www.ocdconference.org.uk or telephone 0870 360 6232
12/11/2008 | Posted in CBT,
CBT for anxiety disorders
Occasionally, it is normal and indeed healthy for a person to experience a certain level of anxiety. However, when this becomes excessive or an irrational fear that interferes with that person’s daily life, then it has become an anxiety disorder and needs treatment. Indeed, an anxiety disorder will last at least six months and may become worse if not treated as soon as possible.
Anxiety disorders are often treated with medication or psychotherapy, and occasionally a combination of both. Psychotherapy will involve talking to a professional, such as a counsellor or psychologist to discover the cause of the problem and how to treat the symptoms. Cognitive Behavioural Therapy (CBT) is useful when treating anxiety disorders according to the National Institute of Mental Health (NIMH). Techniques from CBT can focus on changing current patterns and ways of thinking or beliefs that are associated with the anxiety.
CBT can include self talking, attention training, challenging how we think and what we fear or believe. One component of CBT is exposure, which means purposely facing the fear to allow desensitisation to take place, although this is only ever done once the client is ready. CBT is known for being a relatively quick therapy.
11/11/2008 | Posted in CBT, Psychotherapy,
Top tips for stress management
Everywhere we look at the moment, people are feeling the strain of everyday life. It might be family troubles, pressures at work or something completely different. But more and more therapists are seeing clients for anxiety or stress-related problems.
Cognitive Behavioural Therapy (CBT) and hypnotherapy are both useful when it comes to handling stress. But here are a few tips to help you handle stress:
- a healthy lifestyle: there are not many of us who really have the time to fit in hours of exercise every week, but to adopt a healthier lifestyle means making small changes to our diet and our exercise levels, as well as getting enough sleep. This helps our bodies to cope with stress.
- avoid taking on any more: if you are feeling anxious or stressed, try to avoid taking on any more. All of us wish to please and do not want to let anyone down. However, this can only add to your stress so learn to say no without offending or upsetting anyone.
- take time out: it is important to find a little time to relax, even if it is only 10 minutes to chill with a cup of hot tea and a magazine. If you can, find time to meet up with friends for a cuppa; having a break will mean you are more productive afterwards and make you feel better. Laughing also helps boost your immune system, helping you cope with stress and anxiety
These are just a few general tips to help you. A therapist will be able to help you spot recurring patterns of behaviour and responses, helping you to prioritise things, look at your situation from a different point of view and learn how to cope.
27/10/2008 | Posted in Psychotherapy, Hypnotherapy, CBT,
Advice to find the right therapist for you
Yesterday we wrote about the importance of the client’s role in therapy and their rapport with their therapist. This view is emphasised in a new book by Professor Mick Cooper, of the University of Strathclyde, called Essential Research Findings in Counselling and Psychotherapy: The Facts are Friendly. His work is also supported by a group of colleagues including Barry Duncan, a highly regarded American psychologist. In 2004, they stated that:
"clients, not therapists, make therapy work".
Professor Cooper’s advice to those who are considering visiting a therapist is summarised below:
- ask therapists for any thoughts about why you may be facing your difficulties and what they believe may be able to help you. If your own thoughts radically conflict, then you might find it difficult to establish a good rapport;
- consider a therapist to help you concentrate on your own strengths. For instance, if you believe you are good at understanding the reasons behind your own behaviour, then choose a therapist who can help you develop these skills rather than one who prefers to focus on emotions or on the behaviour itself;
- be sure that you work with a therapist who you like and who makes you feel respected. A good working relationship is an important factor in therapy, whether that is Cognitive Behavioural Therapy (CBT) or psychology.
After all, the best indicator of the outcome of your treatment is how much you can actively involve yourself and this is more likely with a good working relationship.
22/10/2008 | Posted in Psychotherapy, Counselling, CBT,
The importance of the client and therapist relationship
A new review of research, launched last week in Telford at the Annual Conference of the British Association for Counselling & Psychotherapy, challenges the idea that it is the therapist who plays the most important part in influencing treatment results. Professor Mick Cooper, from the University of Strathclyde, has written a book, Essential Research Findings in Counselling and Psychotherapy: The Facts are Friendly, which states that the most important factor is ... a motivated client.
Another indicator, according to Professor Cooper, is the relationship and rapport between the client and their therapist.
The government has recently committed £170 million over the next three years, in its Improving Access to Psychological Therapies initiative, which will be used on treatments including Cognitive Behavioural Therapy (CBT). Professor Cooper, of Strathclyde's Faculty of Education, said:
"Many clients will benefit from CBT but there is a danger in putting too much emphasis on the type of therapy that a therapist provides, rather than the therapist's ability to relate to his or her client in caring and understanding ways, and the needs and preferences of individual clients. Rather than moving towards a therapeutic 'monoculture', we need to be able to provide people with a range of therapies and therapists, so that they can choose the one that best suits them and build on their particular strengths".
21/10/2008 | Posted in CBT, Psychotherapy,
Psychotherapy for seasonal affective disorder
There are many people who dread this time of year. It is when people start to feel the effects of Season Affective Disorder (SAD). Symptoms include feeling depressed, hopeless, anxious, as though you have no energy, oversleeping, losing interest in otherwise favourite activities, weight gain and difficulty concentrating.
They only apply during the autumn and winter and tend to fade during warmer, sunny days.
A doctor can advise if your own symptoms are actually related to SAD and they might run tests to rule out other possibilities. However, there is no test to diagnose SAD.
For those who do suffer from SAD, the most effective treatment is an increased exposure to sunlight and many people purchase a light box, which imitates natural light. Another option that not everyone thinks of is psychotherapy or cognitive behavioural therapy (CBT). CBT can help to pick out and change the thought processes that contribute to the symptoms. It is all about spotting negative thought processes and helping us to replace them with more positive thoughts.
SAD is a long-term illness. However, psychotherapy and CBT can often help sufferers to cope with it.
17/10/2008 | Posted in CBT, Psychotherapy,
Cognitive behavioral therapy and anxiety
Cognitive-Behavioral Therapy, or CBT, has helped many people since its introduction to the public. The cognitive part means changing thinking patterns that have been supporting the person’s fears and the behavioural part helps people to react differently to anxiety-provoking or problematic situations. CBT helps people to confront the problem situation and to desensitise themselves so that they are no longer anxious.
For example, CBT can help those with a social phobia understand that they can get past their belief that others are judging or watching them. Those with a fear of germs or dirt are encouraged to get their hands dirty and wait a little while before washing them. The waiting period is gradually increased. Once they have done this a few times, the anxiety reduces. It can also help with Post Traumatic Stress Disorder (PTSD) by asking the client to recall their traumatic memory in a safe environment, reducing the fear it brings. CBT therapists also teach relaxation methods and relieve anxiety. Often, it can take some time for a person to feel relaxed enough to encounter the situation or object and they may have to begin firstly through only tapes or pictures. To be effective, CBT must be tailored to the individual’s needs. It is drug free, there are no side effects and therapy often lasts about 12 weeks.
23/09/2008 | Posted in CBT,
CBT fighting bulimia
Bulimia nervosa is characterised by binge eating, ie eating unusually large amounts of food and then purging oneself, usually by making oneself vomit or by using laxatives or diuretics.
Unlike anorexia, where the weight can fall dramatically, those suffering from bulimia can have a normal weight for their age, however, they do have a similar fear to those with anorexia - they fear gaining weight and are unhappy with their size. Their behaviour is often done secretly because they feel disgusted or ashamed, and hence bulimia can be difficult to spot. Also like anorexia, bulimics often have psychological issues like depression or anxiety.
Bulimia nervosa often results in physical problems such as oral or teeth-related problems, or issues with electrolyte imbalances and gastrointestinal issues.
Psychotherapy has proved effective in handling bulimia nervosa, especially cognitive behavioral therapy or CBT. CBT can be tailored to treat bulimia in an individual case and can change the binging and purging cycle, slowing it down and eventually removing it completely as a result of changing the person's attitude to eating.
19/09/2008 | Posted in CBT, Psychotherapy,
CBT helps dialysis patients with insomnia
Cognitive Behavioral Therapy, otherwise known as CBT, is a type of psychotherapy. According to a recent study reported in Reuters, it seemed to improve the quality of sleep in dialysis patients. CBT is a non-drug therapy and the investigators from the study said that it seemed to be quite effective with dialysis patients suffering from sleep problems. Dialysis is the procedure to remove toxins from the bloodstream when a person’s kidneys are failing to do it sufficiently for them.
According to the study chief, Dr. Hung-Yuan Chen from National Taiwan University Hospital, Taipei, told Reuters: “Sleep disturbance in dialysis patients is a "puzzling and prevalent complaint. However, only hypnotics are available for clinicians to solve this problem at present".
CBT has proved effective in the past for insomnia in the elderly and also cancer patients and those with chronic pain. The study included 24 patients, with 14 randomised to have one hour per week in a psychiatrist-led CBT session. Almost 80 per cent in the CBT group had improved changes in sleep patterns, and also had a decline in a blood protein called interleukin-1-beta, which has been linked to inflammation. The results after four weeks, although impressive, were not statistically significant according to the American Journal of Kidney Diseases.
15/09/2008 | Posted in CBT,
The mind-body connection and IBS
IBS, otherwise known as irritable bowel syndrome, can cause serious problems for sufferers who want to get on with their daily life. It can give bloating, abdominal pain, diarrhoea, constipation or flatulence. Around 15 per cent of the UK population is affected, although only half tend to seek medical help.
As we accept more and more, the mind and body are intricately connected - and the gut even more so, as there are more nerve cells in our intestines than in our nervous system. IBS sufferers can testify that emotional upsets aggravate the condition and so learning to minimise stress can help them; emotional retraining can help to control it. Early studies from a small number of specialists have indicated that the mind-body approach is more effective than each singularly.
Psychotherapy and hypnotherapy have both been shown to contribute to controlling the condition and relieving the symptoms. In hypnotherapy, patients usually visualise their colon functioning properly. In cognitive behavioural therapy, or short term psychotherapy, patients can change their symptom-provoking thoughts, such as thinking that a certain situation will cause their symptoms to reappear or thinking that their colon will always cause them problems.
In a UK study of 204 patients, where over two thirds of patients were helped with hypnosis, 81 per cent maintained their improvements for up to six years afterwards. Stress reduction or relaxation techniques have proved just as helpful as avoiding certain foods.
05/09/2008 | Posted in CBT, Hypnotherapy, Psychotherapy,
CBT over the phone
A new telephone-based scheme was launched last week to help depression sufferers in the Shetland and Western Isles. NHS 24 has established the pilot scheme, NHS Living Life, which is expected to increase the region’s access to psychological therapies. Around 3,000 people per year are expected to use the service, which will run from 1pm-9pm, Monday to Friday.
The main aim of the service is to help people over the age of 16 to use Cognitive Behavioural Therapy (CBT). CBT is a form of psychotherapy that helps alter ways of thinking and behaviour that are unhelpful to the client. It is ideal for use during periods of distress or depression. NHS 24 Interim Chief Executive, Doctor George Crooks, said:
“While medication is frequently prescribed, there is a broad awareness that psychological therapies such as CBT can provide long-term benefits to patients.”CBT has been increasing in popularity in recent years and in many cases has been successfully combined with hypnotherapy, which is also a relatively speedy form of treatment. There are many people suffering from depression who are unable to access treatment because of a shortage of face-to-face qualified therapists, particularly in rural areas, and this scheme will hopefully allow people to be ‘more in control’ of their mental health.
01/09/2008 | Posted in CBT, Psychotherapy,
Can psychotherapy be regulated?
Earlier this month, there was much talk in the media about the government’s new proposals to regulate all talking therapies, including psychotherapy. This would not just be for NHS-funded therapies, but they propose to regulate every therapist in the UK. The government would like the Health Professionals Council to govern all therapies. Many professional bodies say it will be unworkable and are furious at the plans. The College of Psychoanalysts said:
“Under proposed new government guidelines, most forms of psychoanalysis could become illegal.”
As Lord Alderdice (the NHS psychiatrist who introduced the private member's bill for state regulation back in 2001) put it, any prescriptive code of skills or techniques is unlikely to be appropriate as the relationship between the 100,000 therapists in Britain and their clients is unique. Few therapists agree on anything, but one thing that is usually agreed upon is that one form of treatment is rarely correct and should be ‘imposed’. The reasons for looking into regulation are fair enough. Most therapists, including psychotherapists, take a complaint to their governing body seriously, however, many consumers are unsure of to whom they should complain if they have a query. It is certainly more difficult to regulate psychotherapy than other therapies such as Cognitive Behaviour Therapy (CBT) where it is a quick therapy, easy to teach and easy to evaluate (you are either cured of a phobia or not). Psychotherapy is much more difficult to regulate. The British Association for Counselling and Psychotherapy believes regulation in today’s society is essential.
“But,” says Philip Hodson, its chief spokesman, “we have been told that it will be regulated by the HPC and if that is the price of regulation then so be it. I understand the disquiet of therapists, but there are some who argue that there should never be regulation of talking therapists. It is as if we are some kind of super-profession, fit to be our own judge and jury.”
20/08/2008 | Posted in Psychotherapy, Psychoanalytical therapy, Counselling, CBT,
Hypnotherapy helps with fear of food
There are many common phobias that people are aware of, such as a fear or needles, dogs, hospitals, heights, flying and spiders. However, another fear that affects a growing number of people is the fear of food. Perhaps this phobia is fueled by the constant exposure in the media of the perfect body with images of celebrities and skinny models.
As we have seen in recent television documentaries, even children are affected by the media, and children as young as three or four are experiencing problems with food. Some children insist on eating nothing but one or two types of food, others make themselves sick after every meal. Sometimes it is not even a conscious thing and doctors and physicians can fail when they try to tempt the youngster into eating; temptation is often not the problem.
For example, there was a case of a child who refused to eat anything but chicken and chips. WIth the help of CBT-based hypnotherapy, it was discovered that the issue stemmed back to a dairy intolerance when eating made the child, aged just three at the time, throw up. Unconsciously, the child associated eating with being sick and the first meal she ate without throwing up was chicken nuggets and chips. From then on, she refused to eat anything else for years. Hypnotherapy can help discover the origin of these habits and fears, and help alter behaviour to regain a more normal eating pattern.
08/08/2008 | Posted in CBT, Hypnotherapy,
CBT for menopause depression
Depression is notoriously difficult to deal with, and even diagnose, according to recent media reports. Some symptoms of depression include:
- lack of motivation
- inability to concentrate
- feeling sad
- feeling hopeless
- mood swings
These symptoms are also symptoms experienced by women going through the menopause. CBT or cognitive behavioral therapy is a way of learning to cope with depression and has been used by many women to help them cope with the menopause. CBT is a way of teaching and learning new habits and behaviours and these new habits and behaviours can be used to help stem the depression and feelings of sadness. CBT can also help teach people how to communicate better with others. A feeling of being misunderstood can be a contributory factor to depression so this can also help patients overcome their depression.
05/08/2008 | Posted in CBT,
CBT for insomnia: sleep without the medication
If you are taking sleep medication prescribed by the doctor, then you should consult your doctor before coming off any medication. Many of the new medications prescribed have few side effects, but if you want to get off the medication and try natural remedies or alternatives, then a responsible therapist will always advise you to speak to your doctor before stopping the medication.
Cognitive Behavioral Therapy is a form of psychotherapy, which has proved very effective in the past for many people suffering from insomnia. CBT works, as the name suggests, by modifying behaviours or patterns that have become a habit, whether knowingly or not. For example, the therapist may work with you to try altering things such as waking up at the same time each day, avoiding short naps, minimising light and noise in the bedroom and getting out of bed if you're having trouble sleeping after 15 minutes.
Dependent upon your circumstance, situation and personal preference, CBT can also be combined with hypnotherapy, which can prove to speed up the process.
04/08/2008 | Posted in CBT, Psychotherapy,
What Not To Wear star uses cognitive hypnotherapy
Star of BBC's What Not To Wear programme, Lisa Butcher, started writing a new column in The Sun from July. In the column, Lisa talks about how she used cognitive hypnotherapy to help to boost her confidence when she first started working in front of the camera. Lisa said:
"When I started work on What Not To Wear at the BBC, the clothes I wore were important, but that was not enough to give me the confidence I needed. I discovered a solution in cognitive hypnotherapy/ neuro-linguistic programming... I went to two sessions and that was enough to build up my strengths and deal with my anxieties."Hypnotherapy is generally acknowledged as being more effective when combined with cognitive behavioral therapy. As Lisa discovered, it is very effective and results can be achieved in very few sessions. Hypnotherapy is ideal for use with anxiety, confidence, stress or relaxation issues, insomnia, and many fears and phobias. As we have talked about in our earlier articles, many hypnotherapists offer a free consultation to give clients the opportunity to ask any questions they may have prior to a session.
01/08/2008 | Posted in NLP, Hypnotherapy, CBT,
Symptoms of depression
Depression is more common than you might think, however, it is also often misdiagnosed when people feel down or are going through a tough period in their lives. Here is a list of common depression symptoms. Many people do not experience them all but if you have a few of these it might be worth seeking some help. Depression does not always mean treatment through medication. Often, other therapies can also help, such as psychotherapy, CBT or hypnotherapy.
- Low mood almost all day, every day
- Loss of interest or enjoyment in activities you normally like
- Feeling weepy, bursting into tears uncontrollably
- Feeling guilty, worthless or useless a lot of the time
- Lack of motivation, even for the simple thing sin life
- Lack of concentration, even to watch tv, read or work
- Lack of sleep or waking up early and unable to get back to sleep
- Lack of energy, always tired
- Going off sex and affection
- Poor appetite resulting in weight loss
- Too much appetite resulting in weight gain
- Often irritable, restless and agitated
- Symptoms are generally worse in the mornings
- Physical symptoms such as more frequent headaches, chest pain or general aches
- Preoccupation with death or suicide, thinking about it a lot
18/07/2008 | Posted in Psychotherapy, Hypnotherapy, CBT,
Top uses for CBT
Cognitive Behavioral Therapy, or CBT, is a relatively quick form of treatment, often requiring only 10 to 15 weekly one hour sessions. The exact number of sessions depends on the person and the problem, as CBT requires active participation by the individual.
Many people are unsure what CBT does. It is a behaviour therapy, meaning that it aims to correct negative or unwanted patterns of behaviour or thought. Here is a list of the top uses for CBT:
- stress
- schizophrenia
- anorexia
- bulimia
- chronic fatigue syndrome
- anger management
- insomnia
- OCD (Obsessive Compulsive Disorder)
- depression
- phobias
14/07/2008 | Posted in Hypnotherapy, CBT,
Combating bulimia with CBT
Cognitive behavioral therapy (CBT) is generally thought of as being one of the most successful psychotherapies for bulimia, or bulimia nervosa. Bulimia nervosa is an eating disorder where the sufferer will often binge on extremes of food and then force themselves to throw it up to prevent themselves from gaining weight. Many sufferers report a feeling of loss of control whilst bingeing and the purging is often their way of gaining back that control.
CBT, especially when combined with hypnosis, is a very effective and quick therapy. When dealing with bulimia, CBT aims to interrupt the old thinking processes associated with the issue, such as the preoccupation with food or weight, the 'all or nothing' thought process and the low self esteem that generally comes with bulimia. It also aims to interrupt the 'binge-purge' cycle.
Many therapists will ask their patients to keep a food diary and give feedback on the meal plans, triggers of thought processes, etc. CBT and hypnosis are used to challenge these old patterns. Around 50 per cent of bulimics are able to stop the binge-purge cycle using CBT. From the remaining 50 per cent, many show partial improvement and only a small minority do not respond. Sometimes, bulimia is a symptom of a food-obsessed family background so occasionally, family therapy is also recommended to decrease the chance of a relapse.
26/06/2008 | Posted in CBT, Hypnotherapy, Psychotherapy,
How hypnotherapy can help insomnia
When you are having trouble sleeping, it can affect all areas of your life. You feel tired, lethargic, can get run down and become ill, feel ill-tempered and emotional and take it out on your family, friends and work colleagues. Hypnotherapy is often a great help in curing insomnia, especially when combined with Cognitive Behavioral Therapy (CBT).
One common theme, usually present with those who regularly suffer from insomnia, is that they are thinkers and over-think or over-analyse situations. Hypnotherapy can help to break the over-thinking and old sleeping pattern. A good therapist will also teach you strategies to help reduce over-thinking and learn to let go. If you are suffering from insomnia or having difficulty sleeping, why not try hypnotherapy?
24/06/2008 | Posted in CBT, Hypnotherapy,
A virtual gastric band to lose weight
In the last year or so, publicity about the fitting of a gastric band around your stomach to help you lose weight has heightened and many people have undergone the procedure, despite its £7,000 plus price tag. Now imagine that if you were overweight and hypnotised, you could wake up convinced you had had the procedures and could experience all the sensations of the gastric band, including the steady weight loss without actually having had the surgery.
For one British-run clinic in southern Spain, they have been finetuning hypnotherapy combined with cognitive behavioural therapy to do just that. The patient undergoes six relaxing and pleasant sessions over a two week period, including one deep hypnotherapy session where they have the gastric band virtually-fitted. Just like when you have a real gastric band fitted, the patients even re-visit the clinic over the ensuing months to adjust the virtual gastric band to suit the weight loss rate agreed.
The use of hypnotherapy and CBT has been publicised widely as ideal therapies to combine, each underpins the other, working in conjunction with each other for some amazingly effective results in all sorts of cases. Even the BBC has run several documentaries on the use of the two therapies. Indeed, the medical profession has now come round to accept the idea of the mind-body link, and it may well be the answer to our global obesity issue.
In the case of the virtual gastric band, if nothing else, the client saves the £7,000 fee, the hospitalisation and surgery, no risks of MRSA, anasthetic or DVT (deep vein thrombosis) and more. As hypnotherapy grows in popularity and becomes more widely accepted, because people now feel it is not taboo to talk about it, we may well be seeing a real increase in acceptance from the medical profession.
23/06/2008 | Posted in Hypnotherapy, CBT,
The effectiveness of hypnotherapy in smoking cessation
Earlier this year, the results of more than 600 individual studies on more than 72,000 people were combined to get an overall success rate from several methods of smoking cessation. On average, each one had a success rate of about 19 per cent. As you might expect, the highest success rate was among the group of people with serious heart problems, with a 36 per cent success rate - although even that was a disappointingly low rate.
Across the board, however, the most successful treatment was hypnotherapy. Patients were given suggestions whilst in a relaxed hypnotic trance and the success rate was 30 per cent.
Next was combination therapy with a success rate of 29 per cent. More than one therapy, such as exercise and breathing methods or cognitive behavioural therapy (CBT) combined with hypnosis, was used. Old fashioned methods, such as having stale cigarette smoke blown in your face, was surprisingly successful at 25 per cent. Acupuncture followed with 24 per cent. GP advice was the least successful. Some people were successful with just sheer willpower - at six per cent. Self-help books or magazines came in at nine per cent and nicotine gum at 10 per cent.
Hypnotherapy can be very effective when giving up smoking and many people are surprised at the level of success that can be achieved in just one session. According to the British Society of Medical & Dental Hypnosis, the latest hypnosis techniques have been up to 60 per cent successful from just one session.
However, for hypnotherapy to work on anything, you must want it to work and want it enough. For example, if you really love smoking and you are only going along to hypnosis because your partner asked you to, then it is not as likely to work.
20/06/2008 | Posted in CBT, Hypnotherapy,
Hypnotherapy and weight loss
Even if you don't believe that hypnotherapy can help you to lose weight by itself, there is no doubt that many people find it difficult to stick to a diet or exercise plan. This is where hypnosis can help. It can help to retrain your mind to increase your motivation, make that motivation feel more real for you and keep it in your mind.
Hypnotherapy can help you to think like a leaner person and develop new habits as well as discard old ones. This does not, however, make it the easy option and you should be wary of wild and exaggerated claims that it is some sort of magic. It is a shame that there are not more scientific, properly monitored studies into hypnosis and its effect on weight loss. Mott (1982) said:
"although hypnosis is sometimes referred to as a method of treatment, it is more accurate to regard hypnosis as a facilitator of a number of different treatment methods".Previous studies have shown that hypnotherapy works best when combined with a behavioural weight management program and works best when the hypnosis is tailored to the individual rather than just a group programme, which is why many people prefer to visit a hypnotherapist rather than use a CD recording. Cognitive behavioural therapy (CBT) helps to identify problematic behaviours and retrain and adopt new behaviours. If you are interested in how hypnotherapy can help you to lose weight, ask for details.
19/06/2008 | Posted in Hypnotherapy, CBT,
Obesity in 2010
In recent years, obesity has become a favourite topic in the news, with many articles and much publicity on the damage it can do to our bodies, our nation and our children.
A government report published earlier this year predicted that, by 2010, more than 12 million adults and a million children will be classed as obese. The problem is getting worse and we need to do something about it now.
Just going on a diet does not usually turn out to be a permanent solution for many people; to combat obesity requires a change in lifestyle. However, willpower and motivation play a huge factor.
Hypnotherapy is often used for weight loss and obesity so hypnotherapists are likely to see an even larger increase in the number of clients wanting hypnosis. Over-eating is an emotional need or want, rather than a physical one, so it makes sense to tackle the problem emotionally.
Many people associate eating with a comfort or habit or they overeat when they experience emotional turmoil of some kind, or a regular emotion such as boredom or upset. For this reason, other therapies such as Cognitive Behavioural Therapy (CBT) are ideal as this therapy focuses upon habits and behaviour and works to replace them with more positive habits.
Many people like to find a hypnotherapist who is able to combine the best techniques from more than one therapy to suit the individual. For example, CBT can be combined with hypnotherapy and has proved very effective.
17/06/2008 | Posted in CBT, Hypnotherapy,
Are we handling depression incorrectly?
An article in the Daily Mail last week talked about how using the wrong drugs could actually be causing depression rather than helping it. There has been some concern in the media recently that family doctors diagnose depression too easily - for example when we feel tired and find it hard to get out of bed in the morning.
According to a new book by Professor Jane Plant, a London University College scientist, called Beating Stress, Anxiety and Depression, many of the two million people in the UK who take antidepressants are actually misdiagnosed.
"A study by an American psychiatrist found that more than 10 per cent of patients diagnosed with mental illness are actually suffering from an underlying physical condition, such as a heart murmur or a mineral deficiency such as calcium or magnesium that causes depression-like symptoms," says Professor Plant.
Many believe that, within the NHS, there is too much emphasis on a one size fits all approach and feel that other methods should be taken into consideration, such as using alternatives where possible: counselling, psychotherapy and other forms of stress management.
For example, many people suffering from anxiety react well to cognitive behavioural therapy (CBT) as this looks at their existing patterns of behaviours and triggers and trains them to react and think differently, so they can avoid anxiety at different situations. CBT is often combined with relaxation therapies, such as hypnotherapy, to make it even more effective. It's also a relatively quick therapy and there is no need for drugs.
However, even the alternative treatments should be considered for individual cases. For example, CBT would not be as helpful for someone with post-natal depression as this is considered a hormonal issue and is best treated by support, counselling or psychotherapy where needed. We live in a nation where we are sometimes too hasty to turn to drugs, our doctors are overworked and alternative treatments and therapies are often still overlooked by many.
16/06/2008 | Posted in Psychotherapy, Hypnotherapy, Counselling, CBT,
Hypnotherapy for achievement in sport
When you take part in any physical activity or sport, many people start to find reasons for failing before they've even set out. Your mental state is an important factor in anything that you do, and that includes sport or athletics. Yet, it is still one of the most neglected areas in sports training.
Is it really possible that hypnotherapy can be used to help train your mind to help you achieve your physical goals?
We need to learn to use our minds in a positive way and we tend to get what we focus on. We need to learn to expect success rather than failure and this makes a key difference in anything we do. Hypnotherapy can help you to change your focus and your approach, to make you feel more confident, set realistic goals, reduce anxiety and maintain a positive attitude.
Hypnotherapy has been used in sports therapy for many decades and is still little known. Famous sports stars have used hypnotherapy: for example, Tiger Woods had hypnotherapy for his golf. Many of them, however, prefer to keep their use of hypnotherapy quiet because of the myths and misconceptions about hypnosis.
Hypnotherapy is a highly effective method of improving your mental attitude and focus. Like anything else, and just as it is in sport,practice and preparation improves performance. When times are tough, when you're feeling mentally or physically exhausted, your hypnotherapy sessions will kick in. You will be able to shake off discouragement and anxiety and focus on the matter in hand. Concentration and technique will be easier to find. A hypnotherapy session for sports enhancement can be customised to the individual and, when combined with CBT techniques, it can be even more effective.
13/06/2008 | Posted in Hypnotherapy, CBT,
Cognitive behavioural therapy
Cognitive Behavioural Therapy, otherwise known as CBT, is a form of psychotherapy most effective in a face to face consultation with a therapist. It is a form of counselling based upon individual assumptions, beliefs and behaviours and modifying those by developing new behaviour. The technique is easily adaptable to individual clients by identifying key areas, associated feelings and thoughts. It is commonly used in conjunction with relaxation methods and distraction techniques.
For this reason, it is an ideal therapy to combine with something like hypnotherapy. By doing this, the client gets the advantages of both therapies. Hypnotherapy, when combined with cognitive behavioural therapy, is incredibly effective and many clients feel the benefit after as little as just one single session. The use of hypnotherapy and CBT separately have both been shown to work very well with children and adolescents as well. CBT is commonly used for anxiety disorders, mood problems, trauma and post traumatic stress disorder. Cognitive behavioural therapy can also be used as a stand alone therapy if necessary.
11/06/2008 | Posted in Hypnotherapy, CBT,
Omagh victims would benefit from psychotherapy
Yesterday, one of the UK's top psychiatrists told the Belfast High Court that the families of the victims of the Omagh tragedy had received inappropriate treatment. This is week six of the trial and Dr Nicholas Cooling, a psychotherapist and psychiatrist of more than 25 years, suggested to the court that, had the right treatment been available, many of these families would have been able to move on.
Dr Cooling said that many of them suffered from post traumatic stress disorder and chronic depression and the counselling that they had received had not been beneficial. Dr Cooling recommended that therapies such as cognitive behavioural therapy with psychotherapy would have been much better than the counselling they had received.
"Unfortunately the help available was not effective. None of these people had any effective psychotherapy intervention," he told the court.Psychotherapy can be extremely effective when dealing with deep issues, in particular where distress is being caused from past situations including traumas.
06/06/2008 | Posted in CBT, Psychotherapy,
