The CBT Works

14/08/2025

Book Recommendation: The Immune Mind – A CBT Perspective on the Power of Thought
By Dr Monty Lyman

At The CBT Works, we believe that therapy goes beyond addressing the mind, it embraces the whole person. That’s why The Immune Mind stood out to us as a powerful read that bridges psychological and physical health.

In this compelling 2024 book, Dr Monty Lyman, an Oxford-based physician and researcher, reveals the extraordinary connection between our brain, immune system, and microbiome, challenging the outdated notion that mind and body are separate. Drawing from cutting-edge science, Lyman explains how stress and emotions can directly influence inflammation and immune response, while immune activity, in turn, can impact mood and cognition.

A standout new frontier in medicine, The Immune Mind explores questions such as:

Can inflammatory processes contribute to depression, or even make arthritis medications a potential treatment?

Can gut microbes influence behavior via the vagus nerve?

Can everyday habits like diet, exercise, sleep, and even oral hygiene shape our mental health?

The book isn’t just theory, it offers practical, manageable steps, from mindfulness to microbiome-friendly eating, explained in a way that feels clear and inspiring rather than overwhelming.

Dr Lyman’s fields of expertise, including immunopsychiatry, have earned him wide recognition. The Immune Mind has even won the 2024 British Psychological Society Book Award.

As therapists, particularly in CBT and EMDR, we’re excited to integrate these insights into our trauma-informed, holistic practice, helping clients understand how thought, stress, and self-care may connect with their physical health.

Looking for ways to feel better from the inside out? The Immune Mind could be a clarifying and empowering read.

31/07/2025

🧠 Struggling with anxiety, low mood, trauma or stress?

At The CBT Works based in Inverurie, Aberdeenshire, we offer Cognitive Behavioural Therapy (CBT) and EMDR (Eye Movement Desensitisation and Reprocessing) - two highly effective, evidence-based therapies to help you feel more in control and build lasting change.

🌐 Visit www.thecbtworks.com to learn more about how we can help and to find out more about the two therapies available.

Whether you're ready to begin therapy or just exploring your options, our website is the best place to start.

📍 In-person and online sessions

Let us help you stay healthy!

08/07/2025

☀️ Surviving the Summer Holidays (With Your Sanity Intact!)

The summer holidays can be full of laughter, sunshine and memory-making... but let’s be honest — they can also be full-on, especially if you’re juggling work, routines, and bored kids.

Here are some CBT-informed tips to help you look after your own mental health this summer:

🧠 Don’t lose “you” in the chaos
Set small, non-negotiable moments in the day just for you - a coffee in peace, a 10-minute walk or even sitting in the car with the radio on before going inside. You matter too.

📅 Light structure helps
You don’t need a military-style schedule, but having a few loose plans each week can help ease the mental load - even if it’s just “park Monday” and “movie Friday.” Look out for cinema discounts online. If money is tight, a bus ride to a beach with a picnic can make for a great day out.

🍎 Keep energy stable
The temptation is to snack all day long (and feed the kids the same!) - but try to keep plenty of fruit, protein-rich snacks and water to hand. Balanced energy = better mood regulation. There are lots of healthy snack recipes doing the rounds on instagram!

🎯 Adjust expectations
You can’t be everything, every minute. The kids will get bored sometimes. That’s OK. Boredom often sparks imagination.

💬 Talk about feelings
Feeling touched out? Exhausted? Resentful? You’re not alone. Naming those emotions is often the first step to managing them.

💛 And finally… be kind to yourself
Not every moment will be magical. Some days will be brilliant, others just about survival. That’s parenting - and it’s enough.

You’ve got this.

30/06/2025

Healing is not a straight line – it twists, loops, dips and rises.

Some days you’ll feel strong. Other days you might feel like you’re back at square one. This is normal. It doesn’t mean you're failing – it means you're doing the work.

Whether through CBT, EMDR, or a combination of both, therapy can help you make sense of where you’ve been and move towards where you want to be – one step at a time.

You’re not broken. You’re healing.💓

24/06/2025

Mindful Moments: How Meditation Supports CBT and Mental Wellness

In the fast pace of daily life, taking even a few minutes to pause can have a powerful impact on our mental wellbeing. Meditation and mindfulness practices align beautifully with the principles of Cognitive Behavioural Therapy (CBT), helping individuals become more aware of their thoughts, manage stress and build emotional resilience.

From a CBT perspective, meditation encourages:

🧘‍♀️Greater awareness of automatic thoughts

🧘‍♂️Increased ability to respond rather than react

🧘‍♀️Reduced physiological symptoms of anxiety

🧘‍♂️Improved focus and emotional regulation

You don’t need a perfect setup or a full hour - just a quiet moment, a few deep breaths and an intention to be present. Whether you're using a guided app, sitting quietly or simply focusing on your breath whilst you walk to work or the school pick-up, these mindful moments support the cognitive and emotional balance that CBT helps to strengthen.

It’s not about clearing your mind. It’s about noticing where it goes - and gently bringing it back.

A few mindful minutes today can support a more balanced tomorrow.

12/06/2025

✨ Ever wondered what EMDR therapy actually is and how it helps people heal from trauma? ✨

In this article, pop star Miley Cyrus opens up about how EMDR helped her process deep emotional pain, showing that therapy isn’t just for one type of person - it’s for anyone ready to do the work and feel better. A great read if you’re curious about how EMDR works in real life.

➡️ Read more here: https://www.wellandgood.com/health/miley-cyrus-emdr-therapy

And, if you’d like to chat about how EMDR or CBT might help you, feel free to get in touch - I’m always happy to have a no-pressure conversation.

Miley Cyrus told The New York Times that she tried EMDR therapy to help her relieve anxiety and trauma. Our experts break down what exactly EMDR is, how these therapy sessions work, and if its safe for you.

08/06/2025

Got back last week from the EMDR Europe Conference in Prague - what an incredible few days!

Set in the beautiful and historic city of Prague, the conference brought together leading voices in EMDR therapy from across Europe. It was a fantastic, insightful and inspiring event, full of the latest research and practice developments.

For those unfamiliar, EMDR (Eye Movement Desensitisation and Reprocessing) is a powerful, evidence-based therapy often used to help people recover from trauma, anxiety and distressing life experiences. It works by helping the brain reprocess difficult memories in a safe and structured way.

I’ve been offering EMDR alongside CBT for several years now, and continue to see truly transformative results in clients - it’s a privilege to witness the healing that can happen.

I’m excited to bring some of the new insights and approaches from the conference into my practice.

Shona
💞

01/05/2025

Out of Office: My Two-Wheeled Adventure Begins! 🏍️

I’ll be taking a break from 1st–20th May for my annual leave - and this year, I’m hitting the road on my motorbike for a European adventure!

Riding is one of my greatest joys and a big part of how I find balance and freedom in life.

I won’t be available for sessions or messages during this time, but I’ll be back soon, refreshed and ready to support you.

Wishing you a peaceful May, and I look forward to reconnecting when I return!

Shona

19/04/2025

Wishing You a Peaceful Easter Weekend

Happy Easter to all my clients and the wider Inverurie community. May this time bring you moments of rest, reflection and renewal.

As always, I encourage you to take care of your mental health - be kind to yourself, take things at your own pace and remember that small steps matter. 💗

Please note I’ll be closed over the Easter weekend, returning on Tuesday.

Wishing you calm, clarity and a lovely break.

Shona 🐣🥚🍫

09/04/2025

🌿 Have you discovered the healing power of Forest Bathing yet?🌿

In today’s fast-paced world, it’s easy to feel disconnected and overwhelmed. But what if the key to unlocking mental clarity and emotional well-being was as simple as stepping outside? 🌲

Forest Bathing (or Shinrin Yoku) is a Japanese practice that encourages immersing oneself in nature to promote relaxation and healing. It's not about hiking or exercising – it's about slowing down, breathing deeply, and letting the natural world restore your balance.

If you're looking to experience the benefits of forest bathing, here are some serene forest walks near Inverurie that offer tranquility and a chance to reconnect with nature:

Bennachie Forest: Located just a short drive from Inverurie, Bennachie offers various walking trails suitable for all abilities. The Discovery Trail is a gentle loop through the forest, perfect for those seeking a peaceful escape. For more information, visit the Bennachie Visitor Centre.​

Kirkhill Forest: Situated northwest of Aberdeen, Kirkhill Forest features a network of paths ideal for leisurely walks amidst mature woodlands. It's an excellent spot to unwind and enjoy the calming effects of nature. Learn more about Kirkhill Forest.

Glen Tanar: A bit further east, Glen Tanar is a national nature reserve offering diverse habitats and scenic beauty. The Dinnet-River Dee-Clarack Loch Circuit is a delightful walk that combines woodland and riverside scenery. Explore more about Glen Tanar

Forest of Birse: Located southwest of Banchory, the Forest Of Birse provides upland moorland and native pinewood. The Kincardine O’Neil Village Ramble offers a pleasant route through this serene forest. Details can be found here.​

If you're feeling stressed or disconnected, I encourage you to explore these beautiful forest walks. Taking a gentle stroll, breathing deeply, and immersing yourself in nature can help restore your inner peace. Remember, in addition to therapy, there are many simple ways to enhance your wellbeing.

Nature is always here to help you find calm.​

03/04/2025

Unlocking Healing with CBT & EMDR: Transforming Lives

Life’s challenges can sometimes feel overwhelming, but there are powerful therapies designed to help you heal and find peace. In our latest blog, we explore how Cognitive Behavioural Therapy (CBT) and EMDR (Eye Movement Desensitisation and Reprocessing) work together to guide individuals on their journey to emotional recovery.

Whether you’re dealing with anxiety, trauma, or stress, these evidence-based approaches are not only transformative - they’re life-changing. Discover how they can help you unlock the path to healing, reshape your thoughts and move forward with confidence.

👉 Read on to learn more about how these therapies are changing lives.

At The CBT Works, we understand that mental health challenges can feel overwhelming. Anxiety, depression, trauma, and stress can disrupt your life, leaving you feeling stuck. But healing is possible; we’re here to guide...

21/03/2025

Spring Into Better Mental Wellbeing! 🌿

As the days get longer and the world around us starts to bloom, spring is a time of new beginnings. Just as nature refreshes itself, this season can be a great opportunity to focus on your mental health and wellbeing.

If you’ve been feeling stuck in negative thoughts or struggling with anxiety, stress, or low mood, Cognitive Behavioural Therapy (CBT) can help. At The CBT Works in Inverurie, we support you in breaking unhelpful patterns and creating positive change—just like spring brings fresh starts!

🌱 Take the first step today. Contact us to find out how CBT can help you move forward with clarity and confidence.