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Jun 1, 20228 min read

The Dangers of Comparing Yourself to Others

Comparing yourself to others is a reliable way to reduce your confidence, motivation, and self-esteem. It is quite a natural thing to do...

Self-criticism

May 25, 20223 min read

Self-esteem & Self-acceptance - How are they Related?

Throughout the years of working with clients I have noticed that, regardless of the difficulties people are bringing to therapy, more...

May 18, 20223 min read

But it was just a little thing… (a Metaphor to Understand Overwhelm)

Clients often tell me that they can’t understand why what seems to be only a small event in their life has ended up triggering their...

May 11, 20222 min read

The 'Ball in a Box' Metaphor for Grief

We all experience loss in our lives and often clients will ask me to help them understand their experience of grief. On those occasions...

May 4, 20222 min read

Unhelpful Thinking Patterns 11/11 - Emotional Reasoning

This is the final part of a series looking at common unhelpful thinking habits. These are patterns of thinking that our minds can slip...

Apr 27, 20224 min read

Unhelpful Thinking Patterns 10/11 - Judgements & Labelling

This is the tenth part of a series looking at common unhelpful thinking habits. These are patterns of thinking that our minds can slip...

Apr 20, 20223 min read

Unhelpful Thinking Patterns 9/11 - Shoulds & Musts

This is the ninth part of a series looking at common unhelpful thinking habits. These are patterns of thinking that our minds can slip...

Apr 13, 20223 min read

Unhelpful Thinking Patterns 8/11 - Predictions & Catastrophising.

This is the eighth part of a series looking at common unhelpful thinking habits. These are patterns of thinking that our minds can slip...

Apr 6, 20223 min read

Unhelpful Thinking Patterns 7/11 - Mind Reading

This is the seventh part of a series looking at common unhelpful thinking habits. These are patterns of thinking that our minds can slip...

Mar 30, 20223 min read

Unhelpful Thinking Patterns 6/11 - Mountains & Molehills

This is the sixth part of a series looking at common unhelpful thinking habits. These are patterns of thinking that our minds can slip...

Mar 23, 20222 min read

A hand holds a lens in front of a city skyline, revealing a bright, focused view—symbolising how mental filtering distorts perception.

Why Do I Always Focus on the Negative? Understanding the Mental Filter Trap

Struggling with glass-half-empty thinking? Discover what mental filtering is, why your brain focuses on the negative, and how to retrain your thoughts with self-kindness and practical CBT tools.

Mar 16, 202212 min read

Two pastel-colored thought bubbles, one reading 'It's always like this' and the other replying 'But is it?', symbolising overgeneralising, assuming the worst, and the power of cognitive reframing.

Why Do I Always Assume the Worst? How to Stop Overgeneralising Your Thoughts

Overgeneralising and assuming the worst fuels anxiety and hopelessness, especially during chronic stress. Learn what overgeneralising is, why it happens, and how to stop negative thought patterns before they spiral.

Mar 9, 20229 min read

Vintage classroom chalkboard with the words ‘Right’ and ‘Wrong’ on opposite sides and ‘What about maybe?’ written in between, symbolising black and white thinking versus flexible thinking

What Is 'Black and White' Thinking and Why Is It So Common?

Discover what Black and White Thinking is, why it's so common, and how to shift toward a more flexible mindset using practical, compassionate CBT tools.

Mar 2, 20228 min read

Understanding and managing feelings

Human beings have been walking around on this planet for millennia and for the majority of that time we lived without all the technology...

Feb 27, 20226 min read

A 3D animated teenager in a hoodie looks anxiously at his reflection in the mirror, symbolizing self-criticism, anxiety, and negative self-talk.

Why Am I Always So Self-Critical? How to Master Self-Kindness

Struggling with self-criticism and anxiety? Discover how harsh self-talk fuels the cycle—and learn practical ways to break free and build self-compassion.

Feb 23, 20229 min read

Person sitting on a bench surrounded by swirling question marks and symbols representing overthinking and racing thoughts; a sense of confusion and reflection.

Overthinking 101 - Your Thoughts Aren’t Always Facts

Struggling with overthinking? Discover practical CBT strategies, self-help tools, and expert insights to calm your racing mind and break free from mental loops.

Feb 16, 20229 min read

How Do I Deal with Anxiety? - Tip #3 (The Worry Tree)

In an earlier post I introduced you to a flowchart that you can use to help process worries. Another popular tool in Cognitive...

CBT

Nov 24, 20211 min read

A Book Review: "Maybe you should talk to someone"

Ever wonder if your therapist has their own therapist? Book review - "Maybe You Should Talk to Someone"

Therapy

Nov 17, 20214 min read

Can Sound Heal the Body?

At the end of April 2020 the first Covid lockdown was in full swing in the UK - the government had extended the measures for weeks beyond...

Mindful Moments

Nov 13, 20215 min read

A simple tool for if you worry too much

We all worry at times, but if you find that your worry is taking over and getting in the way of enjoying life then you need some...

Nov 10, 20211 min read

If I'm not depressed, then what am I?

We are rapidly approaching the second anniversary of the emergence of Covid - the wide-reaching impacts are still not fully recognised,...

Depression

Nov 4, 20212 min read

How do I deal with Anxiety? Tip #2 (Box Breathing)

In a previous post (here) I described a grounding technique that can be used to help manage the overwhelm that we can experience when...

Oct 31, 20212 min read

How do I deal with Anxiety? Tip #1 (54321 method)

When anxiety hits it can feel overwhelming and we might feel like we have no control over what is happening to us. Grounding techniques...