High Intensity CBT therapy

13/01/2025

Good evening folks..! What sort of content would be most relevant, helpful to you/ would you like to see more of?

19/12/2024

26/11/2024

"The only real measure of success is the number of obstacles you've overcome." - Tim Fargo

How can we benefit from this quote, in our own lives?

Today, focus on-

Your journey, your life, not the destination. Instead of dwelling on perfection or end goals, celebrate each small victory along the way. Journal this!

Embracing a challenge.
View this obstacle as opportunities for growth and learning. When faced with difficulties, ask yourself, "How can I learn from this?". Journal this!

Let me know what you have learned in the comments below...and what you'd like to see on these posts and let us see what we can do!☕️

07/11/2024

Here's a Positive Psychology Intervention!

Savoring a Positive Experience:

Think of a positive experience you had today, no matter how small. It could be a delicious cup of coffee, a kind word from a friend, or a beautiful sunset.

Now, take a few moments to savor this experience.

Focus on the specific details of the experience, including the sights, sounds, smells, and tastes. Let yourself feel the positive emotions associated with the experience.

Savoring positive experiences can help you appreciate the good things in your life and boost your overall well-being. Fact! (Well, evidence based...!)

31/10/2024

Here's a CBT-based action you can do today:

Practice mindfulness meditation:

* Find a quiet space: Find a place where you won't be disturbed.
* Focus on your breath: Pay attention to your breath as it enters and leaves your body.
* Bring your attention back: When your mind wanders, gently bring it back to your breath.
* Start small: Begin with just a few minutes of meditation each day and gradually increase the time as you become more comfortable.

Mindfulness meditation can help you become more aware of your thoughts and feelings, which is a key component of CBT.

29/10/2024

Here's an evidence-based well-being exercise you can do today:

Mindful Breathing

* Why it's beneficial: Mindful breathing is a simple yet powerful technique that can reduce stress, improve focus, and promote relaxation. It's been shown to activate the body's relaxation response, lowering heart rate and blood pressure.
* How to do it:

* Find a quiet place where you won't be interrupted.
* Sit comfortably with your back straight but not rigid.
* Close your eyes gently.
* Bring your attention to your breath. Notice the sensation of the air entering and leaving your nostrils.
* As you inhale, count slowly to four.
* Hold your breath for a count of four.
* Exhale slowly, counting to four.
* Repeat this cycle for 5-10 minutes.

Additional tips:
* If your mind wanders, gently bring it back to your breath.
* You can also try mindful breathing while walking or doing other activities.
* There are many guided mindfulness meditations available online and through apps.

Remember, consistency is key. Even a few minutes of mindful breathing each day can make a significant difference in your well-being.

29/10/2024

"Our greatest fear is not the unknown, but the known unknown."

This quote speaks to the power of uncertainty and the unknown. It suggests that we are afraid of what we don't know, rather than what we already know. While it can be comforting to know what we are familiar with, it is also important to remember that we are constantly learning and growing. The unknown can be a source of inspiration and growth, as it can lead us to new and exciting experiences.

17/10/2024

"All that is gold does not glitter, Not all those who wander are lost; The old that is strong does not wither, Deep roots are not reached by the frost. From the ashes a fire shall be woken, A light from the shadows shall spring; Renewed shall be blade that was broken, The crownless again shall be king."

01/10/2024

"Don't demand of yourself that you be perfect. Demand of yourself that you do your best." Albert Ellis, founder of CBT.

This quote highlights the importance of self-compassion and setting realistic expectations and not demanding you or anyibe be 'perfect'. Be perfectly, imperfect!

29/12/2023

“The only limit to our realization of tomorrow will be our doubts of today.” - Franklin D. Roosevelt

This quote reflects the idea of cognitive restructuring, a core technique in CBT that involves identifying and challenging unhelpful thought patterns and replacing them with more balanced and realistic alternatives. By overcoming our doubts and fears, we can achieve our goals and dreams in the new year.

09/12/2023

"To be a flamboyant failure, that's better than being any kind of benign success"

Malcolm Mclaren

06/12/2023

"The impediment to action advances action. What stands in the way becomes the way."
Marcus Aurelius