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Tuesday 10am - 7pm Wednesday 10am - 7pm Thursday 10am - 7pm Saturday 11am - 3pm

Clear Minds CBT, Regent farm Road, Newcastle upon Tyne (2025)

22/06/2025

🌟 Feeling stressed and lonely at work? You're not alone. 🌟

Surrounded by colleagues but still feeling isolated? That overwhelming cycle of work stress leading to withdrawal, which then increases stress even more, is something many of us experience.

Here's what's happening: When we're overwhelmed by deadlines and workplace pressure, our natural response is to retreat - skipping lunch with coworkers, saying no to invitations, hiding behind our "professional mask." But this withdrawal actually intensifies our stress because we're cutting ourselves off from the social support that helps us cope.

The good news? There are evidence-based ways to break this cycle.

✨ CBT techniques can help you: • Identify those harsh inner critic thoughts ("I'm not good enough," "Everyone else manages fine") • Challenge cognitive distortions like all-or-nothing thinking • Test assumptions through small behavioral experiments • Develop practical coping strategies tailored to your situation

✨ Compassionate Mind approaches teach you: • How to treat yourself with the same kindness you'd show a friend • Understanding your three emotional systems (threat, drive, soothing) • Building your capacity for self-compassion during difficult times

Small daily practices that make a difference: 🌅 Start your day with a moment of self-compassion 🤝 Look for genuine connection opportunities with colleagues 🔄 Create transitions between work and personal time 💙 Set boundaries from self-care, not resentment

Remember: Stress and loneliness aren't signs of weakness - they're signs you've been carrying too much for too long without enough support.

The workplace doesn't have to be a source of chronic stress and isolation. With the right tools and support, it can become a place where you grow and experience genuine connection.

You don't have to navigate this alone. 💚
You can read more here https://clearmindscbt.co.uk/work-stress-loneliness/

01/06/2025

💬 Feeling unsure how to speak up or set boundaries? Here’s how to start practicing assertiveness — even when it feels uncomfortable

🔍 Spot unhelpful thoughts like:
“If I say something, everything will fall apart.”

“I have to either stay silent or go all in.”

🌟 Reframe them:
👉 “They might not agree, but that doesn’t mean they’ll reject me.”
💡 Use assertive language:
✅ Instead of: “Sorry to bother you, but could I maybe take tomorrow off?”
✅ Try: “I’d like to request tomorrow off — I have something important to take care of.”
💪 Use “I” statements to express yourself:
✅ “I feel frustrated when meetings run over because it impacts my other work.”
Start small:

Politely ask for the coffee you ordered if it’s wrong.

Express a small preference when making weekend plans.

Say “no” when you’re tired.

❤️ Remember: You can be kind and firm. Your needs matter too.
🌱 Building assertiveness takes practice. If you’d like support to grow your confidence, book a free consultation and start your journey today at https://clearmindscbt.co.uk/

11/05/2025

Feeling like you belong can ease anxiety and depression. Here’s why:

Life gets overwhelming—work, responsibilities, endless to-do lists. That stress can lead to anxiety or depression, and worse, the belief that we have to handle it all alone.

But here’s the truth: we need connection.

Not necessarily big social circles—just a sense of belonging.

A couple of people who see us, support us, and remind us we’re not alone.

Community doesn’t fix everything, but it helps us carry it.

It breaks the spiral of isolation. It grounds us in something bigger.

If you’re struggling: start small. Text a friend. Accept that invite.

If you’re doing okay: reach out to someone who might not be.

Belonging isn’t soft. It’s powerful.

It doesn’t ask for perfection—just for you to show up, as you are.
You’re not meant to do life alone. 💬💛

This year the Mental Health Foundation is celebrating the power and importance of community for our mental health for Mental Health Awareness Week 12 to 18 May 2025. Visit their website to ind out how you can get involved.

27/04/2025

🌿 The Importance of Self-Compassion in Depression 🌿

When you're struggling with depression, your own mind can become your biggest critic.
Thoughts like “I’m useless” or “No one would care if I disappeared” are sadly common — and they can deepen the depression.

In Cognitive Behavioural Therapy (CBT), we call these negative automatic thoughts. Learning to notice and challenge them is key to feeling better — and self-compassion can make this process a lot more manageable. 💬✨

Self-compassion simply means treating yourself with the same kindness you'd offer a friend. It’s not self-pity, and it doesn’t mean letting yourself off the hook — it means recognising your struggles and responding with warmth instead of judgement.

Instead of beating yourself up with thoughts like “I’m a failure,” you learn to say “I’m having a tough time right now — and that’s okay.” 💛

🌟 Research shows self-compassion can lower depression, reduce rumination, and build emotional resilience.

It’s a powerful skill — and like any skill, it gets stronger with practice.

Here are a few ways to start: 👉 Notice when your inner critic shows up. 👉 Ask yourself: “What would I say to a friend feeling this way?” 👉 Use compassionate imagery — picture someone kind encouraging you. 👉 Try writing yourself a compassionate letter.

Depression already makes the world feel heavy — self-compassion helps you carry it. 🕊️

If you’re struggling, please know you deserve support. I’m an accredited CBT therapist, and I help people not only treat depression but also build the skills to treat themselves with compassion.

💬 If you’d like to explore how we can work together, please feel free to reach out.

And remember — if you’re in crisis, please seek urgent help from a doctor or healthcare professional.

You are worth the effort it takes to feel better. 🤍

06/04/2025

Ever catch yourself replaying a conversation over and over? Or lying awake at night going through the same mistake again and again?

That’s rumination, going over the same thoughts in a loop —and it’s more common than you think.
⚠️ Unlike healthy reflection, rumination doesn’t lead to solutions. It traps you in cycles of overthinking, self-criticism, and stress.

For professionals juggling leadership, high expectations, or remote work—it’s a productivity killer and a mental health drain.

💭 Why do we ruminate?

It often comes from a desire to improve, to avoid failure, or to get things "right." But instead of helping, it increases anxiety, reduces focus, and drains your energy.

If you’re stuck in a rumination loop, here are a few ways to break free:
✅ Notice it happening – Awareness is the first step. Label it: “This is rumination.”
✅ Shift from thinking to action – Can this be problem-solved? If not, move. Do something different.
✅ Challenge the thought – Would you judge a colleague as harshly as you're judging yourself?
✅ Schedule “worry time” – Let your brain worry… but only in a set window.
✅ Use mindfulness or distraction – Get out of your head and into your body.
✅ Talk it out – A trusted friend, colleague, or coach can help bring clarity.
✅ Prioritise rest and self-care – A tired brain is more likely to ruminate.

Rumination feels automatic—but you can work with your mind rather than against it.

🧠 Want help breaking free from these mental loops? I offer a free initial consultation—let’s talk about how I can support you at clearmindscbt.co.uk

23/02/2025

🚨 Work Stress & Thinking Errors 🚨

Ever read an email the wrong way and spiralled into "They must hate me"? Or missed a deadline and thought, "I’m terrible at my job"? Thinking errors (a.k.a. cognitive distortions) make stress worse and cloud your judgement.

🧠 What Are Thinking Errors?

They’re mental shortcuts gone rogue—quick judgements that feel true but aren’t. Examples:

❌ Black-and-white thinking: "I messed up = I’m awful at this."
❌ Mind reading: "Boss didn’t say hi = They’re mad at me."
❌ Catastrophising: "One mistake = Career over."

💡 How to Challenge Them:

✅ Catch the Thought – Pause and ask, “Is this fact or assumption?”
✅ Talk Back – Would a friend say this to you? No? Reframe it!
✅ Reframe the Story – Swap “I bombed that meeting” for “I learned what to improve.”
✅ Practice – The more you do it, the easier it gets.

Why bother? Because you deserve less stress, clearer thinking, and more confidence. 🚀

👉 If thinking errors are taking over, book a free initial consultation to get your mind back on your side and thrive at work.

29/01/2025

🌟 Feeling overwhelmed by work stress? 🌟

Don’t know where to turn?

If anxiety, burnout, or work pressures are taking a toll on your productivity and well-being, you're not alone. 💼✨

At Clear Minds CBT, I offer a "Thriving at Work" package— a tailored 6-session CBT program designed for busy professionals like you.

✅ Build resilience.
✅ Manage stress.
✅ Boost performance.
💻 Remote sessions or face-to-face in Newcastle.

Ready to thrive again? Learn more: clearmindscbt.co.uk/thriving-at-work

12/01/2025

🚨 Did you know your brain might be tricking you? 🚨⁣

It doesn’t mean to - it’s trying to be helpful by creating short-cuts in processing information , especially during times of stress.⁣

Thinking errors—or cognitive distortions—are sneaky habits of thought that can make stress, anxiety, and depression even worse. ⁣

❌ “I failed this one thing, so I’m a total failure.”⁣
(That’s all-or-nothing thinking!)⁣

❌ “They didn’t text back. They must hate me.”⁣
(You might jumping to conclusions!)⁣

❌ “Nothing ever goes right for me.”⁣
(This could be an overgeneralisation!)⁣

Cognitive Behavioural Therapy (CBT) is all about replacing distorted thoughts with ones that are more accurate and helpful.⁣

💡 Quick tip: Next time you notice a negative thought, ask yourself:⁣
Is this 100% true?⁣

What’s a more balanced way to look at this?⁣

You deserve to see the world (and yourself) more clearly. 💪⁣
Have you caught yourself in a thinking error lately? ⁣

You can read more information here https://clearmindscbt.co.uk/untangling-your-thoughts/

⁣

01/01/2025

Wishing everyone a happy, healthy and peaceful 2025

30/12/2024

The end of the year can be a tricky time that can feel heavy, especially if you're struggling with anxiety, depression, or stress.

With 2025 just around the corner, you might feel the need to make grand resolutions or set massive goals.

Which could be really exciting and exactly what you need to propel you forward into the new year.

But it’s important to remember that it's not about perfection.

It's about reflection, maybe small steps, and finding a path forward that feels right for you.

Reflecting on 2024, thinking about what you’d like to be different and setting realistic goals for 2025, can help keep you focused on what you want - without adding more stress to your plate.

If you’re feeling overwhelmed or uncertain about what the future holds, remember that it’s okay to move at your own pace and not compare yourself to others.

Reflection is key to understanding where you’ve been and how you’ve grown.

However, if you’re coping with anxiety or depression, reflecting can sometimes feel like opening a door to a lot of negativity!

Instead of focusing on everything that went wrong, try to focus on the small wins.

You can read more at https://clearmindscbt.co.uk/reflections-and-resolutions/ with some tips and ideas for bitesize resolution.

However you choose to look back on 2024 and forward to 2025, I wish you a happy, healthy and peaceful New Year.

24/12/2024

Wishing everyone a merry Christmas full of health and happiness

15/12/2024

Christmas can be a time of joy and celebration—but it can also be a time of stress, loneliness, and pressure.

If you’re a busy professional, the holiday season might feel like a never-ending to-do list stacked on top of work deadlines, family expectations, and the hustle and bustle of everything that’s going on.

On top of that, dealing with anxiety or depression during this time can make everything feel even heavier.
But you’re not alone, and there are ways to cope with these feelings and still make it through the Christmas period without impacting your wellbeing.

Try to recognise and acknowledge how you're feeling. For example:

Feeling overwhelmed or exhausted

Racing thoughts

Feeling disconnected

Sleeping too much or too little

If any of this sounds familiar, it’s important to be kind to yourself.

Setting boundaries, not letting your healthy habits slide, taking time for yourself, asking for support and then letting people help - can all help to keep you centred.

For many busy professionals, the hardest part of Christmas can be stopping work (even if the to-do list isn’t fully ticked off) and truly disconnecting from work.

To help switch off ensure you make it clear when you are on leave to colleagues and clients. Set your “out of office” replies. Then you can leave work having set clear boundaries.

It can be hard to hear this - but nobody is indispensable so trust that things can wait until you return to the office.

The Christmas holidays don’t need to be “perfect” to be meaningful. Focus on small, achievable steps to protect your mental health and enjoy the season in your own way.

You don’t have to juggle everything, and it’s okay to take things slow. Prioritise self-care, set boundaries, and remember: taking care of yourself is the best gift you can give.

So, take a deep breath, let go of the pressure, and embrace a Christmas that feels right for you.

As a qualified, experienced and accredited CBT therapist I can help you be released from anxiety, depression and stress. To find out more please visit clearmindscbt.co.uk or clearmindscbt.co.uk/coping-at-christmas/

Clear Minds CBT

22/06/2025

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11/05/2025

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Tuesday	10am - 7pm
Wednesday	10am - 7pm
Thursday	10am - 7pm
Saturday	11am - 3pm