Jane Watkins CBT

27/07/2025

So utterly proud of the English women’s football team. European champions again!

22/07/2025

We all procrastinate. It is not that we are lazy or stupid, it is that we are human. Procrastination is more complex that you may think. Find out more at my blog here: https://wix.to/S5Uk3l6

30/06/2025

Have you ever searched for quick fixes to feel better? Sometimes, life hacks don’t provide the relief we need. Check out my latest post to explore why these quick solutions can fall short.
Read more here: https://wix.to/HnoAmTj

Have you ever woken up feeling awful and thought, “I just need to feel better—let me Google a quick fix”?You might come across a catchy “life hack” promising instant relief. So you try it—maybe for five minutes, maybe for five days—but it doesn’t work. And then, on top of already fee...

23/06/2025

Today I am talking about the fears we can experience around being creative with the way we think and how we respond to problems others present us with to solve.

Have you noticed this new trend? ~ 23rd June 2025.

26/05/2025

Are affirmations truly beneficial for your self-esteem? In my latest blog, I explore the effectiveness what my clients report to be something much more helpful. Read more here: https://wix.to/QeQSxtd

Affirmations vs Positive Journaling: Do You Need Both?If Affirmations work for you great! But what if they are not working? Does that fuel low self-esteem? I think so. In my latest, free, Substack article I explore the alternative of positive journaling, sometimes called a positive diary and why thi...

22/05/2025

Unwanted sexual thoughts can be a challenging aspect of OCD. In my latest blog post, I discuss what these thoughts mean and how therapy can provide support. Read more here: https://wix.to/SMOmZvp

I can bring to mind many telephone calls I have had with new clients looking to come into therapy who are experiencing unwanted and distressing sexual thoughts. They are so brave as the fear they feel at making that phone is real. I can also recall many clients who had completed many session with me...

23/03/2025

Get your free Monday morning mental health tip straight to your inbox.

Join my self esteem library, here:

https://jane627.substack.com/

Welcome to the self-esteem hub. Explore with me, the art of being human. Join me to find ways to feed your self-esteem, the greens for your mind 🥬. Click to read The Self-Esteem Hub, by Jane Watkins, a Substack publication with hundreds of subscribers.

20/03/2025

The UK is less happy than it used to be according to the 'World Happiness Report'. It is world happiness day. More pressure to be happy! Of course, we all like being happy but we can feel overwhelmed by the pressure to be happy all the time. Being human, means we experience so many emotions, and they are all ok. There is no such thing as a 'negative emotions'. Just emotions. They come, they go. This is the theme of my blog article this week, you can find it here:

https://open.substack.com/pub/jane627/p/beyond-happiness?r=2de7ue&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

17/03/2025

Do you get to Monday and think Meh. Would you like to receive a week tip or trick about how to change the way you think, step by step, week on week? Sign up to my self-esteem library and get this little gem of inspiration to get your week off to a good start!

This week's tip is about how direct you mind towards thoughts that lead you towards the life you want and the person you want to be.

You will also be able to access the archives with past tips and tricks and much more about improving your self-esteem.

I think we can all improve how we manage our minds.

Find out more: https://www.janewatkinscbt.co.uk/post/weekly-tips-and-tricks-to-help-you-manage-your-anxiety

Would you like to receive weekly Monday morning tips and tricks to help you manage your anxiety and improve your self-esteem? Small, workable and simple ideas to proactively manage your mental health?Join my self-esteem library to get this straight into your inbox. I respect your inbox and will not....

12/03/2025

Would you like to tool up your-self esteem?

Learn different ways of managing your thoughts, identify ways to improve your response to difficulties and ideas about positive mental health?

Join my free self-esteem library, for lots of tips, tricks and tools.

An example from the weekly tip this week: I wrote about an idea to calm our nervous system by creating a place to go to for calm. A box, a bag, make it travel or a special work box. Find out more by joining my self-esteem library at :

Jane Watkins CBT Therapist can help you break free from negative thoughts and low self-worth and improve self-confidence. Book a session with a fully BABCP-accredited CBT Therapist to start your journey.

05/03/2025

Our phones are wonderful things. But they can also cause us distress, anxiety and reduce our self-esteem. Read my blog about simple steps you take to create digital wellbeing rather than despair!
Read more: https://wix.to/ijv736k

A gentle guide about how to curate your phone for a happier and healthier experience

24/02/2025

MONDAY MORNING LIFE HACK

I am sure many of you know this technique to manage anxiety. If you have tried it, did it help? Are you still using it, if it did help? We all get anxious sometimes, and so it can help all of us. If you have not tried it, you will find it below. If you have tried it and forgotten about it, then maybe this is a gentle reminder?

If you find it helpful, how can you build it into your self-care routine or remember to pick it up, like a favourite comfort blanket when you need it?

A suggestion? if you walk/are out with friends, make it into a game, challenge each other to find different things and name them, with family or with the kids. This is a great way to teach your children mindfulness without them even knowing!

This is about starting at 5 and going down in number with each category of the 'thing' you are paying attention to. The number part of it helps you to tune out of the noise of your mind by paying attention to something else. The present moment of what is actually happening!

This is the 5-4-3-2-1 grounding technique. It can help to make it part of your daily routine. Even if you are not anxious, it is a pleasant thing to do🌿

🔹 Name 5 things you can see 👀
🔹 Touch 4 things you can feel ✋
🔹 Listen for 3 sounds 🎧
🔹 Identify 2 things you can smell 👃
🔹 Acknowledge 1 thing you can taste 👅

This simple exercise helps bring your focus back to the present moment and calms your nervous system.