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Invest CBT, Ashford (2025)

12/07/2022

What is Workplace Bullying?

Bullying at work involves a variety of uncivil and antisocial behaviours that range from the easily noticed to the more passive and subtle. These behaviours can include screaming, blaming and being physically threatening, or behaviours that are camouflaged, hard to identify, malicious, and divisive e.g., spreading rumours, overloading people with work, unfair treatment, excluding people or ignoring their contribution, and regularly undermining someone. Bullying usually begins very simply, such as with a minor dispute, but can escalate over time into something more toxic and threatening, leaving the targeted individual feeling deeply traumatised.

What is the difference between bullying and harassment?

Bullying and harassment are terms that are used interchangeably by organisations, with bullying often regarded as a type of harassment. There are, however, some notable differences. While many types of harassment are unlawful under current legislation, currently in 2022 there is no specific legislation against bullying in the workplace, which means workplace anti-bullying policies are often the first and only lines of defence.

Definitions of harassment tend to refer to behaviour which is offensive and intrusive, with a sexual, racial or physical element. ACAS defines harassment as: ‘Unwanted conduct that violates people’s dignity or creates an intimidating hostile, degrading, humiliating or offensive environment.’ Harassment is covered in law by acts such as the S*x Discrimination Act, the Race Relations Act, the Disability Discrimination Act, and the Criminal Justice and Public Order Act, as well as the laws of common assault. Harassment because of pregnancy or maternity could also be classified as direct discrimination.

Some examples of workplace bullying, and harassment include:

• Spreading of gossip and rumour about you
• Being ignored
• Having insulting, or offensive remarks being made about you, your attitudes or personal life
• Intimidating behaviour such as shouting, finger pointing, invasion of personal space, shoving, blocking
• Hints or signals you should quit your job
• Repeated reminders of your errors or mistakes
• Persistent and unfair criticism of your work
• Having allegations made against you
• Being subjected to excessive teasing and sarcasm
• Threats of violence or physical abuse, or actual abuse
• Harassment based on gender or gender re-assignment, being married or in a civil partnership, being pregnant or on maternity leave, race, disability, sexual orientation, religion or belief or age constituting discrimination
• Being humiliated in connection with your work
• Being ordered to do work below your level of competence, or above your paygrade
• Having key areas of responsibility removed or replaced with more trivial or unpleasant tasks
• Withholding information that affects your performance
• Having your opinions, views or recommendations ignored
• Being given tasks with unreasonable or impossible deadlines
• Excessive monitoring of your work
• Pressure not to claim something you are entitled to e.g., annual leave, expenses
• Being exposed to unmanageable workload
• Being exposed to practical jokes that cause distress

How common is workplace bullying?

According to a YouGov/TUC poll in 2015 nearly a third of people in the UK are bullied at work, and women (34%) are more likely to be targeted than men (23%). In nearly three quarters of all cases bullying was carried out by a manager, and more than one in three people leave their job because of it.

Why do people bully?

Research published by the London School of Economics in 2015 indicated that the reasons individuals bully others at work is complex and may be found in certain personality types or traits, in the relationship dynamic between bully and target, and in situational factors such as the type of company culture which may aggravate or mitigate against the risk of being bullied.
Personality traits such as narcissism and trait anger (having a long-term innate tendency to become angry at the slightest provocation), previous experience of being bullied, and low self-esteem have been strongly associated with characteristics of workplace bullies. Moreover, employees who are performing well and demonstrate higher levels of ability can be targeted by bullies as a form of punishment for overperformance and enforcing a ‘lowering of the bar’. The research also suggests that organisational environment plays a significant role in determining how likely it is that bullying will take place, for example stressful work environments appear to higher risk, for example where job insecurity is present, or where role ambiguity, low job autonomy or high workload is common. Leadership style is also a factor, as leaders who may themselves exhibit bullying behaviours or ineffective communication styles may implicitly ‘give permission’ for similar behaviours to take root in the company.

What are the effects of workplace bullying?

People who have been bullied at work report increases in symptoms of psychological distress including anxiety (feeling constantly on edge, panic attacks, increased worrying, and nightmares) depression (feelings of hopelessness, low self-worth and wanting to isolate), increases in negative emotions and anger, higher levels of burnout and emotional exhaustion. Research in 2020 by Boudrias et al has also shown bullying can impact on physiological factors, such as difficulties with insomnia, chronic pain and musculoskeletal complaints. Severe and prolonged exposure to workplace bullying may also result in symptoms of post-traumatic stress disorder (PTSD), and significant impairment in ability to function both at work and in personal life. More information about PTSD can also be found here: https://investcbt.com/social-media-%26-blog/f/what-is-ptsd. People who have witnessed workplace bullying can also be psychologically affected, reporting higher levels of stress, anger, and emotional drain.

Sources of Support

If you have experienced being bullied at work, you may wish to seek advice from a legal expert to determine whether your experience meets criteria for harassment or discrimination. You may also wish to speak with your HR department to discuss your concerns, and check if your company has an anti-bullying policy in place. It can also be helpful to keep a diary of events, including noting whether any witnesses were present, how it made you feel and retaining copies of evidence e.g., email correspondence. Further guidance can also be found on the Advisory, Conciliation and Arbitration Service (ACAS) website.

Cognitive Behavioural Therapy (CBT) has been shown by many research trials to be the treatment of choice for many emotional problems such as posttraumatic stress reactions, depression, and panic attacks. These symptoms are often correlated with workplace bulling experiences. We recognise that each person’s experience is unique, and CBT is always tailored to meet the needs of the individual. CBT for workplace bullying may include learning techniques such as problem solving, assertiveness, relaxation and anxiety management skills, and challenging strong negative self-beliefs and thinking patterns. Should symptoms of psychological trauma be present, CBT treatment may also involve grounding and stabilisation, working with distressing memories and beliefs, and supporting you to reclaim your life.

EMDR (Eye movement desensitisation and reprocessing therapy) is an effective treatment for trauma and disturbing experiences. EMDR works by enabling the mind to heal itself from psychological disturbance in the same way the body heals itself from physical trauma. This is achieved through rhythmic eye movements or tapping, known as bi-lateral stimulation. Bi-lateral stimulation methods are used when recalling the distressing event, helping a person to process disturbing memories, images, feelings, and sensations and achieve a feeling of resolve. Treatment can also be relatively short-term for a specific trauma.

Our therapists are specialists in CBT and EMDR and have extensive experience of supporting people in their recovery. To learn more, or to find out which approach to therapy might be best for you, please contact us at https://investcbt.com/book-an-appointment or call us on 07340 918114 for a free initial consultation.

Sources:

Boudrias V, Trépanier SG, Salin D (2021) A systematic review of research on the longitudinal consequences of workplace bullying and the mechanisms involved. Aggression and Violent Behaviour 56(08). https://doi.org/10.1016/j.avb.2020.101508

YouGOV/TUC Workplace Bullying Poll (2015) https://www.tuc.org.uk/news/nearly-third-people-are-bullied-work-says-tuc

Herschcovis, M, Sandy, Reich, Tara C and Niven, Karen (2015), Workplace Bullying: Causes, Consequences, and Intervention Strategies, A White Paper prepared by the International Affairs Committee of the Society for Industrial and Organizational Psychology, London School of Economics. http://eprints.lse.ac.uk/66031/

26/06/2021

Post-Traumatic Stress Disorder (PTSD) is an anxiety disorder caused by being involved in or witnessing very frightening or stressful events.

The feelings of distress may not emerge immediately, and you may feel emotionally numb at first or experience trouble sleeping or concentrating.

This is to some extent a normal human reaction to upsetting or traumatic events, however if these feelings persist beyond one month, or are very extreme, you may be experiencing symptoms of PTSD.

The NHS state that PTSD develops in approximately one in three people who have a traumatic experience, but it is not clear exactly why some people develop symptoms and others do not.

What are the symptoms?

Anyone can develop symptoms of PTSD and they can vary from person to person, and you may experience heightened irritability or aggression, insomnia, difficulties remaining focused, begin engaging in risky or destructive behaviour and feel panicky and alert to your surroundings.

You may also relive the traumatic event(s) through vivid flashbacks (feeling like the trauma is happening again), intrusive thoughts and images, nightmares, intense distress at symbolic reminders of the trauma, and experience intense physical sensations such as pain, sweating, nausea, or trembling.

You may also try to avoid reminders of the trauma, such as geographical location or certain TV programmes or films, and may try to supress painful feelings, distressing images and thoughts, and increase alcohol or substance use. Feeling detached and emotionally numb is also a symptom of PTSD, which may also result in losing interest in activities, feeling generally ‘flat’ and unmotivated, and having a feeling of being unable to fully participate in life.

What are the causes?

Any situation that a person finds traumatic can cause PTSD. It may be that your emotions and responses have been bottled up for a long time after the traumatic event has passed, affecting your ability to lead your life as you want to.

A traumatic event could include:

• Serious road accidents
• Violent personal assaults, such as assault or robbery
• Serious health problems
• Childbirth experiences
• Adverse childhood experiences, including abuse
• Domestic abuse
• Being severely bullied at work
• Military combat and war
• A natural disaster
• Seeing people hurt or killed
• Any event where you feared for your life

There may also be factors which make you more vulnerable to developing PTSD, or make the difficulties you experience more severe, such as repeated exposure to traumatic events, having little support from family, friends, or professionals, dealing with additional stressors at the time e.g., bereavement, and previously experiencing symptoms of anxiety and depression.

How is PTSD treated?

PTSD can be successfully treated, even many years after the traumatic event has taken place.

If you have mild symptoms for less than one month, your GP might recommend watchful waiting. Watchful waiting involves monitoring your symptoms to see if they get worse or better without treatment. If you do not feel ready to talk about your experiences, your GP may also discuss treatment with anti-depressant medication.

The NHS recommends two forms of evidence-based psychotherapy to support a person’s recovery from symptoms of PTSD, these are trauma-focused cognitive behavioural therapy (TF-CBT) or eye movement desensitization and reprocessing therapy (EMDR).
Recommendation by the NHS means these therapies have been proven to be effective following a series of rigorous research trials.

Trauma-focused CBT is a collaborative form of talking therapy, where emphasis is placed on creating a secure and safe environment to resolve all the symptoms of PTSD. Treatment usually involves three key phases, grounding and stabilisation, work with distressing memories and beliefs, and supporting you to reclaim your life.

EMDR works by enabling the mind to heal itself from psychological disturbance in the same way the body heals itself from physical trauma. This is achieved through rhythmic eye movements or tapping, known as bi-lateral stimulation. Bi-lateral stimulation methods are used when recalling the distressing event, helping a person to process disturbing memories, images, feelings, and sensations and achieve a sense of resolve. Treatment can also be fairly short-term for a specific trauma.

Our therapists are specialists in trauma-focussed CBT and EMDR and have many years experience of supporting people with symptoms of PTSD to recover and reclaim their lives. Having symptoms of PTSD does not have to mean that your past will determine how you think, feel, and behave in the future.

To learn more, or to find out which approach to therapy might be best for you, please visit us at investcbt.com or call us on 07340 918114 for a free telephone consultation

12/06/2021

Ever wondered what triggers episodes of poor mental health?

Dr Engel (1977) proposed a Bio-Psycho-Social Model as he saw mental health as a complex relationship between the three following factors:

1. Biology (e.g., genetics, brain chemistry and physical health including diet)

2. Social (e.g., life traumas and stresses, early life experiences and family relationships)

3. Psychology (e.g., how we perceive events as signifying something negative about ourselves)

He argued that these factors combine in different ways to influence our mental health and how we think, feel and act. For example, depression may be caused at any time by a mixture of negative life events (such as physical abuse in childhood or traumas in adulthood such as divorce), a sudden downturn in physical health and a person’s habitual ways of judging themselves and their experiences. In simple terms, it is not one factor alone that caused the issue.

The Bio-Psycho-Social Model is therefore a good way of explaining why one person may experience poor mental health and another person may continue to feel positive and well, and how the same person who enjoys positive mental health may suddenly suffer and the other person subsequently get better and recover.

CBT and EMDR are highly effective at reducing the impact of traumatic experiences and helping to make positive changes to the way we think, feel and act. More significantly, science and research show that our thoughts can actually switch on and off certain genes, and that it is therefore possible to override our biology by thinking and behaving differently. This has profound implications for recovery and mental health and shows how our genetic heritage and past or present life circumstances do not always have to determine how we think, feel, and behave in the present and the future. In essence, our future does not have to be limited by our past.

To learn more visit us at: https://investcbt.com

Source: *https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2933650/

29/05/2021

The thoughts we have impact upon the way we feel.

If we are experiencing symptoms of low mood or anxiety, then our thinking tends to become more unhelpful and unrealistic.

This means we might interpret events more negatively, for example, if a friend does not respond to a text message, then the meaning we might assign to that event is ‘they don’t really like me because they haven’t bothered to respond’.

We refer to these thoughts as ‘negative automatic thoughts’, and the more anxious or low we become, the more we tend to believe them. They are often not supported by facts but accepted as plausible (i.e. unrealistic), and also keep us feeling low or anxious making it harder to change (i.e. unhelpful).

Evolutionary theories of psychology suggest that our ancestors survived regular events of life or death by focussing more on bad, dangerous and negative threats, and argue we are therefore genetically ‘hardwired’ to look for threat and danger in our environment.

Research has also shown that everyone has automatic negative thoughts from time to time, and it is entirely normal to veer more towards the negative on occasion, especially if we are feeling stretched.

However, if we are experiencing persistent negative thoughts associated with symptoms of anxiety and low mood, then we become entrenched in a habit of negative thinking that may have a significant impact upon how we feel and how we behave. This might also be known a ‘downward spiral’.

The quadrant below shows how our thinking may inhabit any of the four areas with varying consequences for our mood. CBT can help to challenge symptoms of low mood and anxiety by rebalancing our negative thoughts, through a process called ‘cognitive restructuring’. The overall goal of cognitive restructuring is to help move our negative automatic thoughts to the helpful and realistic quadrant. Helpful means reducing the impact of negative thoughts on the way we feel and increasing our motivation, and realistic means looking at all aspects of the situation (including the positive, the negative, and the neutral) before drawing more accurate conclusions.

By practicing CBT techniques to challenge our unhelpful and unrealistic negative thoughts over time, we can experience profound changes in how we feel and behave. This might also be called an ‘upward spiral’, where we create a new momentum for personal resilience, growth, learning, and development.

Visit our website to learn more: https://investcbt.com

22/05/2021

Did you know that getting a good night’s sleep has been scientifically proven to generate several health benefits, including sharpening our cognitive functions, helping keep up calm and boosting our immune system and overall wellbeing? We also know that when sleep patterns are consistent, our quality of sleep also improves.

According to the NHS, on average adults need 7 to 9 hours of sleep, children need 9 to 13 hours and toddlers and babies need 12 to 17 hours. One in 3 people experience poor sleep, with working late into the evening, use of digital screens and stress being blamed as some of the reasons why.

If you have trouble falling asleep there are things you can do to improve your chances of getting a good night’s sleep, which is often referred to as ‘sleep hygiene’ (e.g., cleaning up our sleeping habits!).

Four quick tips for improving sleep hygiene are:

1. Wind the mind and the body down 1hr before bed (e.g., take a warm bath, try a focussed relaxation exercise, read a book and avoid use of a smartphone or electronic devices)

2. Ensure your bedroom is a cool to moderate temperature and that it is sufficiently dark and free of noise and other distractions (earplugs or an eye mask can be used if necessary)

3. Go to bed at a regular time and rise at a regular set time each day to help reset your body clock into to a routine that works for you. Avoid napping during the day where possible.

4. Keep a notepad by your bed and write down any worries, ‘to do’ jobs or thoughts that may keep you awake during the night to help clear the mind.

If difficulties with sleep persist then CBT can help, CBT is also recommended by the NHS as a first-line treatment for adults experiencing sleep difficulties.

Visit our website to learn more: https://investcbt.com

16/05/2021

"I'm not afraid of storms, for I'm learning how to sail my ship." (Louisa May Alcott, Novelist)

Did you know one of the most effective ways of reducing a fear that may be holding you back is to gradually and repeatedly face it?

Exposure Therapy is a psychological treatment that helps a person face and overcome what they are fearful of. When we are fearful of something we naturally want to avoid it. In the short term, this can result in feelings of relief, however in the long term, the fear remains or may even become worse.

Exposure Therapy in CBT can be used in several ways, from gradually and directly facing or vividly imagining a feared object, situation, or activity to the use of virtual reality or deliberately invoking physical sensations that are harmless yet feared.

Exposure is used to treat a wide variety of common anxiety difficulties, including phobias, panic, OCD, PTSD and social phobia.

One of several benefits of exposure is a process called habituation, where our anxiety response gradually diminishes after repeated presentations to a feared stimulus. It is thought that habituation and inhibitory learning (where we learn that our fears are unfounded) also underlies the effectiveness of CBT.

Cognitive Behavioural Therapy (CBT) provides tried and tested psychological techniques that can help us challenge old ways of thinking and behaving and develop new strategies for overcoming anxiety and fear.

Visit our website to learn more: https://investcbt.com/services

15/05/2021

How much do you worry about what is out of your control?

Usually worrying comes from a desire to be in control…to know that we are safe, and things are going to be ok.

There are events in life that we can control, such as responding to a leaking tap or a flat tyre, or how we respond in certain situations, but there are also many things that are not under our control, such as the weather, the behaviour of the economy or the behaviour of other people. Sure, we may have some indirect or direct influence over these things, but ultimately, they remain out of our control.

So, what happens to our emotions when we try to control the uncontrollable? Or seek certainty from what is ultimately uncertain? This often leads to feelings of stress, anxiety, frustration and even anger, which can eventually lead to feeling exhausted, over-stretched and burnt out.
Developing a realistic sense of control is a key part of helping reduce our levels of anxiety and stress – that is, recognising what is under our control and what is not.

By diverting precious energy into working on what we can control, and letting go of what we cannot, this can help reduce feelings of stress and increase our chances of reaching our fullest potential.

Cognitive Behavioural Therapy (CBT) provides tried and tested psychological techniques that can help us challenge old ways of thinking and behaving and develop new strategies for managing worry and tolerating uncertainty.

Visit our website to learn more: https://investcbt.com/services

01/05/2021

Have you ever noticed that you perform better when just a little bit stressed?

For example, you might excel in an interview if you are moderately anxious about the outcome, or perform better on the playing field if you are excited about the game …

The Yerkes-Dodson Law suggests there is a connection between performance and levels of stress. The theory argues that if we experience too much or too little stress our performance diminishes, however a moderate level of stress can help us focus and perform at our peak.

Elite athletes are often aware of the saying ‘the mind is the body’s most powerful muscle’. For example, a penalty taker in football operating on optimal stress levels is likely to score with ease, but too much pressure and the same player may radically underperform and miss.

Tolerance to stress varies from person to person and levels of stress also vary from task to task. You can probably perform simple tasks well even under high-pressure, however, you will probably benefit from a low-pressure environment when tacking a complex or unfamiliar task.

They key is to remember that some stress can be helpful, and that it is feasible to learn healthy ways of regulating your fight, flight and freeze response to stay within your own window of performance.

CBT is a research-backed talking therapy that helps to us understand stress and to learn ways of regulating our stress response by examining the connections between our thoughts, emotions, physical symptoms and behaviours. It works by harnessing the principles of neuroplasticity, that is, actively unlearning old and unhelpful habits and gradually replacing them with new and more helpful ways of thinking and behaving.

To learn more visit: https://investcbt.com/services

25/04/2021

If you were to start therapy what would be your expectations about improvement?

CBT therapy is on many occasions effective, however, therapy can also be demanding, and its effectiveness is largely contingent on how much effort you are prepared to put into the process.

The road to feeling better is also seldom straight and never without challenges. If following an initial assessment CBT therapy seems like a good fit for you, then motivation to keep walking along the road ahead is key.

CBT Therapy is not about giving advice or telling you what to do. It certainly does not involve lying back on a couch and passively being ‘fixed’. It is about working as a team through a process of guided discovery and finding out which insights, strategies and tools work best for you, and equally, what does not.

However, if you are ready, willing, and able to roll up your sleeves, work collaboratively with your therapist and embrace the twists and turns in the road ahead then the chances of reaching your destination are so much greater.

A good therapist will walk the winding road with you, and a great therapist will also tell you that no one can walk it for you.

Find out more: https://investcbt.com/services

24/04/2021

What will you do today to cope better and help ease your stress bucket?

Stress is the body’s reaction to feeling threatened or under pressure. It is usually caused by an external trigger, such a work deadline, experiencing a significant change or not having much control over the outcome of a situation. How we respond to stress varies from person to person can be affected by our upbringing, genes and life experiences.

Experiencing a little amount of stress each day is normal and can help motivate us to accomplish things in our everyday life, such as managing our home, work or family life. However, if we experience too much stress this can lead to feelings of anxiety, irritability, being overwhelmed, and low mood. Persistent stress over the long-term can also lead to physical, emotional and mental exhaustion, known as burnout.

The stress bucket* is a great tool to help us understand why sometimes we can cope and other times we feel like we struggle. It also helps remind us that stress is part of life, and that we can take steps to help manage stress by regularly opening the tap to stop the bucket from overflowing.

Take a moment to reflect on your week so far and what things have added to your stress bucket…what ways have you tried to manage your stress? Think about what was helpful and unhelpful?

Cognitive Behavioural Therapy can offer ways of understanding the impacts of stress and developing helpful coping strategies to manage the symptoms.

For more information, or to book a free no-obligation consultation visit:
https://investcbt.com/book-an-appointment or call us on 07340 918 114.

*Developed from an idea by Brabban and Turkington (2002)

18/04/2021

Ever wondered why we experience symptoms such as a racing heart, sweating and a dry mouth when feeling anxious or stressed? 😨

When we are faced with situations that we find threatening our instincts prompt us to either run away or fight. A freeze response is also activated when we are physically unable to fight or escape.

The fight, flight or freeze response is driven by the body’s autonomic nervous system which automatically prepares us to take these actions.

This automatic response has been designed by evolution to protect us from danger and our fight, flight, freeze response can be triggered by anything we perceive as threatening, whether this be real or not.

If we are spending a lot of time feeling anxious or stressed, then this response may become stronger and more prominent over time. CBT and EMDR Therapy can help reduce these symptoms by helping to find ways of calming the body’s alarm system by rebalancing thoughts, processing past traumatic experiences and developing helpful behaviours.

Here are some of the common physical symptoms of anxiety that occur when our fight-flight response is activated 👇

Visit our website to learn more: https://investcbt.com/

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