The CBT Works

The CBT Works Accredited COGNITIVE BEHAVIOURAL (CBT) & EMDR therapist, passionate about helping you build resilience, clarity and emotional wellbeing.

Supporting clients in Inverurie & beyond. Start your journey to healing today. Please be advised that cancellations should be made up to 48 hours before a scheduled appointment. More time is appreciated in order for us to try and fill the space. Cancellations made 48 hours or less before an appointment will be charged at the full session rate. When you make an appointment with us, you are accepting the terms of our cancellation policy.

❄️ Snow days, slower days - the view from my office today! ❄️Like many of you up this way, we’re experiencing significan...
06/01/2026

❄️ Snow days, slower days - the view from my office today! ❄️

Like many of you up this way, we’re experiencing significant snow and adverse weather here just now. Roads are difficult, schools are closed, services are disrupted, and many people are understandably staying indoors to keep safe.

For this week, all appointments at The CBT Works will take place online.

While these conditions bring real challenges - especially for carers, families, and those feeling isolated - they can also offer an unexpected opportunity to slow things down a little after the craziness of Christmas and the festive season!

If you’re spending more time indoors, some gentle ways to support your wellbeing might include:

• Opening a window for 10–15 minutes each day for fresh air
• Gentle stretching, yoga, or breathing exercises
• A comforting (or funny!) film or TV marathon
• Doing some nourishing, simple baking or cooking
• Finally finishing that book or puzzle
• Allowing yourself to rest without guilt

There’s no pressure to be productive - just to be kind to yourself.

Please take extra care if you do need to go out, check in on others where you can, and prioritise warmth and safety above all else.

Stay cosy, stay safe 🤍 and here’s to a peaceful 2026
Shona

The festive season can be busy, emotional, joyful AND exhausting - sometimes all at once.Now the big day is over, it’s o...
26/12/2025

The festive season can be busy, emotional, joyful AND exhausting - sometimes all at once.

Now the big day is over, it’s okay to slow down, take time out and focus on your wellbeing.

Selfcare isn’t selfish.

It can look like asking for help, saying no when you need to, resting, expressing how you feel, or giving yourself permission to step back and recharge.

The CBT Works will be closed until 5th January 2026, allowing time for rest and renewal over the holidays.

Wishing you all a gentle, peaceful, and restorative festive season.

Take care of yourselves and each other 💚

Shona

24/12/2025

Another year, another December - and you’re still here, still trying, still growing.

Today’s reminder:

You deserve softness, rest, joy, space and support.

Give yourself credit for everything you carried quietly.
You made it. Truly.

Happy Christmas Eve everyone. 🎄

23/12/2025

When someone criticises, provokes, or projects:

They’re trying to control the frame of the interaction.
You don’t have to react.

Try this instead:

1. Don’t take the bait
2. Name the emotion (“You sound frustrated”)
3. Redirect to the real issue

This keeps you steady while others escalate.

22/12/2025

When everything feels “too much,” your nervous system is asking for a moment, not a lecture.

Pause before you push.

Step back, breathe, reset.

Your worth isn’t measured by constant coping.

19/12/2025

Your brain is built to notice danger, not progress - so you have to gently redirect it.

Ask yourself:

• What did I get through today?
• What did I learn?
• What didn’t break me?

Small wins count. They build resilience quietly.

18/12/2025

Deep pressure helps calm the nervous system by activating soothing pathways.

Wrap yourself in a duvet or blanket, hold for 20–30 seconds, and breathe slowly.

Your body understands safety cues long before your mind catches up.

17/12/2025

When your mind spirals, your senses can bring you back to the present. Try:🍋 Sour shock – a sharp taste interrupts rumination🧊 Ice cube hold – grounds you quickly🚿 Cold water splash – activates the dive reflex and slows panicSimple. Accessible. Nervous-system friendly.

16/12/2025

That harsh inner voice?

It’s not cruelty. It’s old, conditioned protection trying to get in first before life can hurt.

You can acknowledge it without obeying it:

“I hear you, but I’m choosing kindness today.”

Your self-talk shapes how safe your brain feels.

15/12/2025

If you’re overwhelmed, your brain is not asking you to push harder - it’s asking you to simplify.

Shrink today’s list to three realistic tasks.

Removing pressure isn’t giving up - it’s giving your nervous system a chance to settle.

12/12/2025

When things feel heavy, connection can shift everything.Try messaging someone safe:“Hey, can I check in? I’m feeling a bit off.”We aren’t meant to regulate alone. Reaching out is strength, not burden.

11/12/2025

High-functioning anxiety often hides behind perfectionism, people-pleasing, over-planning and over-thinking.

But the truth is: You’re not broken.

You’re tired from surviving in overdrive.Your worth is not measured by productivity.

Rest is allowed - and needed. 🙏

Address

Victoria Terrace
Inverurie
AB513XB

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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