Mhairi Spence CBT Counselling

05/12/2025

A lot of people think CBT is just “positive thinking” — but it’s really about balanced thinking.
It’s learning to look at things more realistically, without being harsh or critical toward yourself.

Sometimes that means challenging the inner voice that says “I’m failing” and replacing it with “I’m doing my best, and that’s enough for now.”

Send a message to learn more

20/11/2025

You don’t have to wait until things feel unmanageable to reach out for support.
Sometimes therapy isn’t about fixing something — it’s about giving yourself the space to breathe, reflect, and find calm again.

If you’d like to chat about how CBT might help, I offer sessions in Roslin and online.

17/11/2025

CBT helps you notice the links between your thoughts, feelings, and actions. When you can spot those patterns, you can start to make gentle changes that calm your mind and body.

One small step this week — when you notice a thought like “I can’t cope with this,” try asking yourself:

“Is there any evidence that I can cope, even a little?”

Small shifts like this can make a real difference over time.

11/11/2025

It’s easy to think you “shouldn’t” feel anxious — but anxiety is part of being human.
Sometimes it’s our mind’s way of trying to keep us safe, even when it goes a bit overboard.

If you’ve been feeling constantly on edge or worrying about everything, know that you’re not alone — and that it can feel different.

10/09/2025

It's World Su***de Prevention Day today so if you or someone you know are struggling please talk to someone. Talking can save lives.

Reach out if you need support this World Su***de Prevention Day 💙

Please share this so people know where to go for help.

01/09/2025

🌟 Remember to ACE it 🌟
A – Achievement
C – Connection
E – Enjoyment

If your mood’s low or stress is creeping in, this simple acronym can help.
Your mood is shaped by what you do and who you’re with—so aim for a balance of:

✔️ Achievement (even small wins)
🤝 Connection (quality time with others)
😊 Enjoyment (moments that spark joy)

These activities boost feel-good hormones like serotonin, dopamine, endorphins, and oxytocin.

I spent yesterday with some friends having lunch and a long overdue catch up which really helped to boost my mood. I’m now trying to work out which of the many tasks on my to do list might bring me that sense of achievement I need!

Being able to recognise which area you need a boost in can help you work out what activities may help improve your mood. What’s one thing you could do today that ticks one of these boxes?

🌈 The photo was the view from our table at lunch yesterday in Portobello, I do love a rainbow so was happy to have captured this photo of it before it disappeared 😊

18/08/2025

I really haven't been great at posting anything on this page for a while (I think it's been around 3 months since I last posted anything 😬).

I often debate internally with myself what I should post on my business page and then procrastinate because the perfectionist in me wants to make sure every post is exactly what I wanted and what people want to hear from me. I'm very aware that I do this and feel it's something I want to share with others to show that even as a therapist I am also battling with my own thoughts and feelings each day too. I have to remind myself to use the tools and techniques I'll quite happily suggest to my clients.

I read this article today and it reminded me I'd been putting off posting on my page. It has some techniques for making a task seem less daunting. I'll leave it to you to work out which one of the 5 points in the article made me just go ahead and write this post today! Maybe you can use one of the techniques to complete a task you've been putting off too.

When tasks feel lighter, you'll complete them faster and procrastinate less.

13/05/2025

🧠 Mental Health Awareness Week 🧠

As it’s Mental Health Awareness Week it seemed like the perfect opportunity to highlight the benefits of Cognitive Behavioural Therapy!

We are probably all aware of ways we can support our mental health when we feel low, anxious, overwhelmed or stressed —whether it’s losing ourselves in a good book, exercising, meditating, getting out in nature, or listening to music. These activities can be wonderful ways to lift our spirits and take our minds off what’s troubling us for a while.

But did you know that alongside these coping strategies, talking therapies like CBT can help you shift your mindset, transform your thoughts, and change behaviours? Rather than just “shaking it off”, therapy gives you the tools to face uncomfortable emotions and feel empowered to handle them when they return.

Taking care of your mental health is about more than distraction—it’s about building resilience, self-understanding, and lasting strategies for well-being. You can make profound changes that last. 💜

If you’ve been wondering whether therapy might help you, I’d love to support you on your journey. Please get in touch to arrange a free no obligation consultation.

Send a message to learn more

03/04/2025

Do you feel overwhelmed by the thoughts in your busy mind? Do you find yourself wondering why you react a certain way but feel stuck in a cycle, unable to make the changes you want?

Cognitive Behavioural Therapy (CBT) offers a compassionate space to explore your thoughts, gain deeper self-understanding, and discover what makes you tick and why.

With greater self-awareness, CBT tools and techniques can empower you to break cycles, create meaningful change, and find clarity in that busy mind.

I provide both in-person and online therapy for people aged 16 and over. If you’d like support in moving from overwhelm to clarity, feel free to get in touch.

26/02/2025

🌟 Struggling to manage your emotions each day? You're not alone. 🌟

Whether it’s anxiety, stress, anger, sadness, guilt, or shame, it can feel overwhelming trying to regulate how you feel. On top of this, maybe your inner critic is telling you things like “you shouldn’t feel this way,” and “you need to get a grip.” This can create a negative feedback loop, reinforcing those emotions and making you feel helpless to change.

✨ Cognitive Behavioural Therapy (CBT) can help you:

• Understand where these emotions are coming from.
• Develop coping strategies to improve your emotional regulation.
• Incorporate self-compassion to better understand your inner critic and learn to respond to it rather than let it take over your thoughts.

It’s perfectly normal (and healthy!) to feel these emotions, but it’s important to manage them so they don’t leave us feeling helpless and impact our day-to-day lives.

As a qualified Cognitive Behavioural Therapist, I provide compassionate and supportive 1:1 counselling designed to create a safe and understanding space where you can explore and address these challenges. My goal is to help you find peace and confidence within yourself.

If this appeals to you, please get in touch to discuss your therapy options.

Feel free to message me for more details or visit my website for more information.

07/02/2025

🌟 Integrating Compassion Focused Therapy (CFT) and Cognitive Behavioural Therapy (CBT) 🌟

I recently attended a workshop on developing a compassionate mind in trauma-informed services which really reminded me of how effective a combination of CFT and CBT can be for improving mental health! ✨

💡 CFT: This approach aims to help individuals manage their internal struggles with kindness and understanding. It's particularly effective for those who have a harsh inner critic and struggle with self-criticism.

💡 CBT: This approach focuses on identifying and challenging negative thought patterns and behaviours, and replacing them with healthier, more constructive ones.

🔗 Why They Work Well Together:

1. Holistic Healing: Combining CFT's focus on compassion with CBT's structured approach to cognitive restructuring and behavioural change creates a holistic framework for healing.

2. Enhanced Resilience: By fostering self-compassion, CFT helps individuals become more resilient and capable of implementing CBT strategies effectively.

3. Reduced Relapse Rates: The compassionate mindset cultivated in CFT can lower the chances of relapse by providing a supportive foundation for long-term mental health.

If you're interested in learning more about how these therapies can work together for you, please get in touch 🌼

27/01/2025

Unhelpful Thinking Styles: Recognise & Reframe

We’ve all experienced those pesky unhelpful thinking styles that can cloud our judgment and impact our mental wellbeing. Identifying and tackling these thought patterns can be a game-changer! Here are a few common ones and some mindful techniques to manage them:

1. Black-and-White Thinking: Seeing things in extremes, such as all good or all bad. 🧠 Technique: Look for the grey area. Challenge yourself to see the nuances and complexity in situations.

2. Catastrophising: Expecting the worst-case scenario. 🧠 Technique: Ask yourself: “What’s the most likely outcome?” Often, it’s not as bad as you think.

3. Overgeneralising: Making broad assumptions based on a single event. 🧠 Technique: Stick to the facts. Remind yourself that one instance doesn’t define everything.

4. Personalisation: Blaming yourself for things outwith your control. 🧠 Technique: Use more balanced thinking. Consider other factors that might have contributed to the situation.

5. Shoulds and Musts: Putting pressure on yourself for what you think you “should” or “must” do. 🧠 Technique: Ask whether you are setting unrealistic expectations on yourself. Try changing your language—replace “should” with “could” and notice the difference in how you feel.

Noticing these patterns is the first step towards healthier and more productive thinking. Acknowledging that you’re using an unhelpful thinking style can significantly boost your self-awareness and self-compassion. 🌟