CBT Therapy and Mindfulness

CBT or Cognitive Behavioural Therapy is a form of talking therapy, often recommended on the NHS, that gets the individual to challenge problematic thinking, beliefs and attitudes (cognitions) and learning to realise the difficult circle and connection between how we think, feel and therefore behave. 

Thoughts impact feelings and behaviour and we must learn to break and challenge negative unhelpful thinking for positive constructive self talk to create behaviour change.  This form of talking therapy was created by Allbert Ellis and Aron Beck.  It takes commitment and time.  You need to do homework tasks and challenge yourself.  You need to work on action plans and confront your emotions, your thoughts and behaviour.  It is focused on the current time and working on set issues with the therapist.  It can be offered face to face by a trained regulated therapist, or online with a trained therapist or via recommended online courses for different conditions.

It is recommended for many conditions, such as Depression, Anxiety, OCD, Eating Disorders, Psychosis, Insomnia, chronic pain, IBS, Social Phobia, ME, panic and much more.  One of the benefits is, it teaches strategies that can be learnt and self directed, putting you in control.  There are lots of apps and other options online to reinforce learning and fit round a hectic life.  It provides an extra option to relying on medication alone.  It helps you learn to relax and change your perception of yourself.  It has some problems, in that it does not really address underlying reasons for difficulties.  You have to be open to change yourself.

One online CBT course is called Beating the Blues.  This is recommended for depression and anxiety and does meet NHS NICE guidelines.  http://www.beatingtheblues.co.uk/ 

Another option is IESO Health, that offers online CBT therapy with a fully qualified and trained expert therapist, recommended by the NHS and freely available in lots of areas and free to use CBT therapy.  https://www.iesohealth.com/en-gb?fbclid=IwAR2qRJk0R3IvE_nTCsHbqbHJgles-DYqBQSuVGt-gGC9R5SupU090H0TiVc 

Mindfulnessis about focusing attention on the current moment, using meditation and relaxation.  Accept feeling, thoughts and body sensations, this involves studying your surroundings, slowing life down, focusing on your senses of touch, taste, sound, smell and sight, to help manage your emotions better.

Mindfulness NHS Mood Zone.  https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/

Mindfulness Black dog. https://www.blackdoginstitute.org.au/docs/default-source/psychological-toolkit/7-mindfulnessineverydaylife-(with-gp-notes).pdf?sfvrsn=6

NHS Breathing Exercises for Stress.  https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/

Mindfulness explained by Dr Lorraine Bell.  How I do Mindfulness, Solent NHS.  Help with mental health issues, general stress, strong emotions or pain . Give it time. Try some mindfulness activities.  Kaleidoscope mindfulness from HD colours. 

About Mindfulness by Dumfries and Galloway's 

The Charity, MIND, explains CBT Therapy: