James Stockford

07/07/2025

Cognitive Distortions Work Book Digital Download
Link in Bio

06/07/2025

One of the quotes I regularly bring to mind to help me stay focused on what is within my control and what is not.
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22/06/2025

First attempt at an infographic style summary of the book ADHD 2.0.
PDF available via website itsnotmagicbutitcould be on 'shop and free resources' tab.

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19/06/2025

Two types of breathing techniques to power up the parasympathetic (rest and restore) nervous system which is the opposite of the sympathetic (fight and flight) nervous system.

Belly Breathing: Breathe in through your nose (if possible) and push the air down into your diaphragm. Expand and push out your belly, as if you were blowing up a balloon in your belly. Slowly release the breath through pursed lips. Repeat a few times.

4/7 Breathing: Breathe in through the nose over the count of 4 seconds. Release in a controlled, slow fashion over 7 seconds through the mouth. Repeat a few times.

The key to long term effectiveness is to build this into a daily routine, i.e. make it a conscious habit to practice breathwork as opposed to just turning to the breath when feeling anxious.

14/06/2025

Just reading 'the teenagers brain' by Frances Jensen. This quote struck a chord for a number of reasons;

1. Environments form cues to experiences eg getting into bed often starts to make us feel tireder. These cues can be useful eg using a certain space for studying or doing a activity like worry time.

2. Environments can be triggering. Because of the way we store information in the body, a sense, sensation or memory associated with an environment can cause an automatic fight or flight response.

3. Going back to the environment in a physical or mental capacity allows us to recognise what we learnt in that moment eg and also work to changing that learning experience to help resolve the impact of traumas and limiting beliefs.

For me the quote "the best way to remember what you've learned is to return to the place you learned it, is a great way to be curious about our learning experiences and how to prime the brain for optimal future learning.

12/06/2025

09/06/2025

A quick look at our new Cognitive Distortions/ Unhelpful Thinking Styles workbook and how we use Canva and Etsy . This workbook took me a good few weeks of pulling information together but that is working around a full time job and family life.
Workbook 75% off until end of June (use COG75 at checkout - 75% of list price) so you can pick it up for a price of a cup coffee (or half a starbucks).

05/06/2025

The basis of CBT is that our thoughts, feelings (bodily sensations and emotions) and behaviours are intrinsically linked. For every behaviour we engage in, we will experience a thought (or numerous thoughts) and various emotions and or sensations in the body. Using this model we can be curious about what is working well for us and what is not working so well and how we might go about changing this.

03/06/2025

As human being we can experience a wide range of thoughts. It is suggested that we can have around 60,000 thoughts a day. Some thoughts can be loving and caring, others might be dark or even sadistic in nature, but all of these are automatic thoughts i.e. we do not have control over them.

Whatever thoughts we experience, it is worth telling ourselves that they are just that. They are just just thoughts. Our thoughts, if dark in nature, do not make us wrong, broken or evil. It is our behaviours that define who we are as humans and it is positive behaviours that we benefit from focusing on whilst learning to accept all our thoughts, whether positive, negative or neutral in nature.

Accepting thoughts does not mean we have to like them, but it defuses the negative response we can experience, and allows us to engage in a more peaceful, constructive and compassionate life.

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01/06/2025

Feeling stressed?
Try tapping lightly on the points detailed below using your finger tips. Keep tapping until you feel better. Alternatively, lightly press the same points whilst taking a few relaxed breaths.
These are acupressure points and the use of them to create shifts in our physical symptoms and emotions is a fundamental part of EFT (Emotional Freedom Techniques) also known as Tapping. EFT is a modality of energy psychology and can enable short and long term benefits for out physical and mental health.

31/05/2025

How the simple act of daily gratitude can positively act across different areas of our lives:

Mental and Emotional Well-being:
Increased Happiness: Gratitude can boost happiness and positive emotions, leading to a more joyful and satisfied life.
Reduced Stress and Anxiety: Practicing gratitude can help lower stress hormones and improve overall relaxation, contributing to a calmer mindset.
Improved Sleep: Studies show that gratitude can enhance sleep quality, leading to better rest and a more energized feeling.
Reduced Depression Symptoms: Gratitude may help alleviate symptoms of depression, including lower self-esteem and social isolation.
Increased Resilience: Grateful individuals tend to be more resilient in the face of adversity, finding ways to cope with challenges and maintain a positive outlook.

Physical Health:
Stronger Immune System: Positive emotions, like gratitude, can strengthen the immune system and help the body fight off illness.
Improved Heart Health: Gratitude may help reduce inflammation and lower blood pressure, potentially leading to better heart health.
Reduced Pain Perception: Some research suggests that gratitude can help lower the perception of physical pain.

Relationships and Social Life:
Stronger Connections: Expressing gratitude to others fosters stronger relationships and bonds.
Increased Empathy and Compassion: Being grateful can lead to greater empathy and a more compassionate approach to interactions with others.
Greater Social Support: Feeling grateful can increase social support and make people feel more connected to their communities.

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30/05/2025

The stages of change model is a useful tool in recognising where you might be when wanting to makes changes in your life and how committed you might be to see these changes through.

1. Precontemplation:
Individuals in this stage are not yet considering changing their behavior, often unaware of the problem or resistant to the idea of change.
2. Contemplation:
People in this stage are aware of the problem and are beginning to consider changing their behavior but haven't yet made a commitment.
3. Preparation/ determination:
This stage involves making a commitment to change and taking initial steps towards it, such as setting goals and planning actions.
4. Action/ willpower:
Individuals actively modify their behaviour and environment to overcome the problem, requiring significant effort and commitment.
5. Maintenance:
This stage focuses on preventing relapse and consolidating the gains made during the action stage, often lasting for a prolonged period.

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